How to Manage Sensory Overload at Work

If you are someone who has sensory sensitivities, you may experience sensory overload. This is a reaction that occurs when people become extremely overwhelmed and irritated with sensory factors in their environment. Ultimately, this reaction is unpleasant and difficult to cope with. Additionally, if your workplace is not a sensory-friendly environment, you may find it really challenging to be an efficient employee. For example, you may have difficulty concentrating, interacting with colleagues or staying organized. If this is something you related to, it is important to find strategies to help manage sensory overload at work.

Below are easy and effective solutions to help manage your sensory sensitivities in your work environment to promote your success.

Figure out what your sensory triggers are

Firstly, it is important to understand what your sensory triggers are. This can significantly differ from person to person. For example, you may find that bright lights or loud noises are extremely bothersome. Now, consider how this may appear in your workplace. For example, you may work in a hospital setting with bright fluorescent lighting and the loud chatter of patients around you.

By recognizing what your sensory triggers are, you are more likely to be conscious of environmental factors that may irritate you. This will allow you to potentially avoid more stress-inducing settings or compensate for these triggers beforehand.

Recognize the signs when you may start to feel sensory overload

In addition to determining your sensory triggers, begin to recognize the signs when you start to feel a sensory overload response occurring. For some people this may involve:

• Increased feelings of anxiety or stress
• Increased heart rate
• Tightness in your chest
• Increased irritably
• Discomfort
• Difficulty focusing

However, it is important to note that the signs of sensory overload can significantly differ for each person. By taking the time to recognize the feelings of sensory overload, you will be able to proactively respond to the situation.

Create a sensory-friendly kit to bring to work

An effective way to help cope with your sensory sensitivities is by creating a personalized sensory kit. For many people who experience hypersensitivities, there may be triggers in your workplace that you simply cannot avoid. For example, if you are a healthcare worker, it likely will be impossible to avoid the loud chatter of the patients around you. Or you might not have the ability to modify the lighting in your workspace environment. Regardless of what the sensory factor may be, it’s important to be realistic about what you can and cannot adapt within your workspace.

To compensate for this, consider creating a sensory kit for your work. This may contain a variety of different tools to help you cope with your sensory preferences. For example, if the lighting is an issue, you might want to bring tinted glasses to reduce the glare. Or, if background noise is irritating you, using earplugs in the office may help to minimize this issue. Furthermore, you might find bringing a fidget to work as a strategy to help you focus.

Try to reduce scents in your workspace

A common sensory issue that you may experience at your workplace is the scents within your environment. For many people with hypersensitivities, both strong and faint smells might result in irritation and difficulties concentrating. Although most workplaces are scent-free zones, the smells of food or drinks may still cause you difficulties.

To help manage this sensation, consider eliminating all things in your surroundings that might be irritating. For example, consider eating your meals separately from your office space. This will prevent smells from lingering. Or, consider purchasing deodorizers by your workstation to help remove strong scents.

Schedule alone time

For many people, an exhausting and sensory-rich aspect of their work is the number of social interactions that occur throughout a workday. Although many people do enjoy socializing with colleagues, it can be an exhausting and stressful process if you are someone with greater sensitivities. You may find it difficult to focus during conversations or feel drained after an interaction.

To help address this issue, try to schedule alone time during your workday. Even if this is only for a short 20 minutes, this can help to keep maintain your energy levels and be a time to relax temporarily.

Create a clean and sensory-friendly desk space

Additionally, another effective way you can help manage your sensory overload at work is by creating a sensory-friendly desk space. One of the most effective ways to accomplish this is through maintaining a clean and organized workspace. It is extremely easy for desks to get cluttered with documents, files and other important material. Often, for people with sensory sensitivities, this clutter can cause extreme frustration and feelings of sensory overload.

To help prevent this, consider dedicating 10 minutes at end of each day to tidy up your workspace. This will ensure your area does not become overly cluttered and messy.

Take movement breaks

Furthermore, integrating movement breaks in your workday is an effective strategy to help manage your sensory overload. Therefore, consider taking a brief walk outside during your lunch break or sometime during the morning or afternoon. If that isn’t possible, consider taking a short 5-10 minute walk around your work building. Integrating low-impact exercise into your workday will help you better manage your stress levels and energy. Additionally, it will give you the opportunity to temporarily escape your immediate work surroundings to help relax the senses.

Identify safe spaces in your workplace

Lastly, an important strategy to help manage your sensory overload at work is finding safe spaces in or near your workplace to go to when feeling overwhelmed. This may look different for every person, whether it be your personal office space, another room indoors or potentially a spot outdoors near your place to work. The purpose of this space is to help calm you down and provide a sense of peace. Additionally, this should be an area that is fit for your sensory preferences and does not contribute to any further irritation or stress. You may consider bringing relaxation tools to this space such as fidgets, noise-cancelling headphones or creating a comfortable spot to sit.

Experiencing sensory sensitivities and sensory overload in your place of work can be extremely difficult to manage and cause frustration. Although you may not have the ability to adapt your office space to fit your specific preferences, these strategies will help you better manage and cope with these difficulties. In addition to these techniques, consider checking out Open Doors Therapy for some more sensory overload management strategies.

Interested in learning more about sensory sensitivities? Check out:

• What Are the Signs of Sensory Issues
• Make Your Virtual Meetings Sensory-Friendly
• Productivity at Work: Love Your Workspace
• Good Presentation Skills: Make it Sensory-Friendly
• Building a Stronger Team: How Hiring and Supporting Employees with Autism Benefits Your Business