Welcome to the fourth part of my series on healing Autistic burnout. If you’re just joining us, I highly recommend starting from the beginning to fully understand what Autistic burnout is and how to address it. For those who have been following along, thank you for continuing this journey with me. Today, we will discuss the importance of a sensory planin preventing and healing from Autistic burnout.
Autistic burnout is a state of chronic exhaustion, loss of skills, and reduced tolerance to sensory stimuli, often resulting from overwhelming sensory experiences. A sensory plan can be a powerful tool in managing these experiences, helping to balance sensory input and promote overall well-being.
What is a Sensory Plan?
A sensory plan is a personalized plan that incorporates sensory activities to help regulate and balance your sensory needs. The concept of a sensory diet was originally developed by occupational therapist Patricia Wilbarger in the 1980s as part of sensory integration therapy. However, the word “diet” has problematic connotations and I prefer thinking of it in terms of a sensory plan.
In the Autistic community, the concept of a sensory plan stems from the idea that positive and soothing sensory experiences are necessary and healing for Autistic and other neurodivergent individuals. On the flip side, negative sensory experiences are damaging and it helps to minimize them as much as possible. The goal is that we incorporate these changes on a daily basis.
Identifying Sensory Preferences and Aversions
Before creating a sensory plan, you’ll need to understand your sensory preferences and aversions. This involves identifying which sensory inputs are soothing and which ones are overwhelming or distressing. Your sensory plan might include both sensory seeking (high sensory input) or sensory avoiding (low sensory input). Some strategies for identifying your sensory needs include:
- Self-Reflection and Journaling
- Spend a few days journaling your sensory experiences. Note what environments or activities make you feel calm and what situations lead to agitation or sensory overload.
- Reflect on your daily routines and how different sensory inputs (sounds, lights, textures, smells, tastes) affect you. Look for patterns or surprising insights.
- Sensory Checklists
- Use sensory checklists to systematically assess your responses to various sensory inputs. These checklists can guide you in recognizing patterns and specific triggers.
- I recommend the Sensory Preference Checklist created by Dr Megan Anna Neff. I’ve created a printable version you can download for free. LINK Dr Neff also offers a free Sensory Triggers Checklist, as linked in her post on building a sensory soothing kit.
- Professional Guidance
- Consult with an occupational therapist who specializes in sensory processing. They can provide professional assessments and tailored recommendations.
Incorporating Positive Sensory Input
Adding positive sensory input to your daily routine can help balance your sensory needs and provide soothing and energizing effects. Keep in mind that your preferences in each category might be a combination of both sensory seeking (vibrant, energizing) and sensory avoiding (calming, soothing). Some suggestions include:
Auditory
- Nature Sounds: Use apps or recordings of rain, ocean waves, or bird songs to create a calming environment.
- Music: Create playlists of your favorite calming or energizing music. Experiment with different genres to see what resonates with you.
- White Noise: Use white noise or brown noise to create a consistent auditory environment.
- Playlists: Download nature sounds, music, or white/brown noise to use out and about.
Visual
- Lighting: Use soft, warm lighting in your living space. Consider dimmable lights or lamps with adjustable brightness. Use lamps instead of overhead lights.
- Colors: Surround yourself with colors that make you feel calm and happy. Incorporate these colors in your home decor, clothing, and accessories.
- Visual Order: Keep your environment organized and clutter-free. Use storage solutions to minimize visual chaos. On the other hand, you might prefer a visually vibrant and maximalist environment.
Tactile
- Weighted Blankets: Use a weighted blanket to provide deep pressure stimulation, which can be calming and grounding. You might also sleep better with a lightweight blanket.
- Soft Textures: Incorporate soft fabrics and textures in your clothing, bedding, and furniture. Consider items like fleece blankets, plush pillows, and soft rugs.
- Sensory Toys: Use fidget toys, stress balls, or textured objects to provide tactile stimulation throughout the day. I often find the best sensory objects in everyday items around my house, although there are certainly some interesting sensory toys on the market.
Olfactory
- Aromatherapy: Be cautious when using aromatherapy around your animal friends and make sure they can get to a scent-free part of the home. I also encourage you to be mindful of other humans in your environment who may be sensitive to smells. Try essential oils or scented candles with calming scents like lavender, chamomile, or vanilla. I have a favorite perfume that I spritz when I need a scent pick-me-up.
- Pleasant Scents: Incorporate smells you enjoy into your environment, such as fresh flowers, baking, or scented sachets. Scents are strongly tied to memory. Do you have a scent that you associate with a fond memory?
Gustatory
- Comfort Foods and Safe Foods: While comfort foods provide, well, comfort, keep your safe foods on hand as well. Safe foods are easy to eat, provide a sense of comfort and familiarity, and won’t cause taste or texture discomfort.
- Spicy and Crunchy Foods: On the other hand, you might crave foods with a strong taste or texture such as hot sauce, carrots, or granola.
- Variety in Texture and Taste: Experiment with different textures and flavors to find what is most pleasing to you. Different varieties and textures might be better depending on if you’re in a sensory seeking or sensory avoiding state.
Proprioceptive and Vestibular
- Physical Activity: Engage in activities that provide proprioceptive input, such as stretching, yoga, spinning in circles, or gentle weightlifting.
- Movement Breaks: Incorporate regular movement breaks into your day. This could be as simple as walking around your home or doing a few minutes of stretching. I use an app to remind me to get up and move every hour.
- Deep Pressure: Use tools like body brushes or foam rollers to provide deep pressure stimulation.
Mitigating Negative Sensory Input
Reducing or accommodating painful or exhausting sensory stimuli is equally important. Even if you’re sensory seeking in general, sometimes it helps to create a calmer sensory atmosphere. Here are some strategies for each sensory category:
Auditory
- Ear Protection: Use noise-canceling headphones, earplugs, or ear defenders in noisy environments to reduce auditory overload.
- Quiet Spaces: Create a designated quiet space in your home where you can retreat when you need a break from noise.
Visual
- Reduce Glare: Use curtains, blinds, or anti-glare screens to reduce bright light and glare from windows and screens. Move your television or other screens so they don’t reflect light from the windows.
- Minimize Visual Clutter: Keep your living and working spaces organized and free from unnecessary visual distractions.
Tactile
- Comfortable Clothing: Choose clothing that is comfortable and free from irritating tags or seams. Opt for natural, breathable fabrics.
- Adjust Temperatures: Maintain a comfortable temperature in your home. Use fans, heaters, or air conditioning as needed.
Olfactory
- Avoid Strong Scents: Be mindful of strong scents in your environment. Use unscented or mildly scented products, and ask others to avoid wearing strong perfumes around you.
Gustatory
- Safe Foods: During sensory overload, stick to safe foods that you know you can tolerate well. Avoid experimenting with new foods during times of sensory overload.
Proprioceptive and Vestibular
- Controlled Movement: Avoid activities that cause dizziness or discomfort. Stick to gentle, controlled movements that feel safe and pleasant.
Bringing It All Together: Developing Your Sensory Plan
Now that we have covered various sensory input, it’s time to create a sensory plan tailored to your needs. Here’s a step-by-step guide to developing your sensory plan:
- List Positive Input
- Write down all the sensory experiences that bring you comfort, joy, and energy. Be as specific as possible.
- Identify Negative Input
- Make a list of sensory experiences that cause you discomfort, pain, or exhaustion. Note specific triggers and situations.
- Create a Daily Sensory Routine
- Develop a daily routine that incorporates positive sensory input. For example:
- Morning: Soft lighting, a warm shower, and calming music
- Midday: A sensory break with a weighted blanket and nature sounds
- Evening: Aromatherapy, comfortable clothing, and a favorite comfort food
- Develop a daily routine that incorporates positive sensory input. For example:
- Prepare a Sensory Emergency Kit
- Prepare a kit with items that can help you manage sensory overload. Include things like earplugs, fidget objects, comfort scents, and a soft blanket. Check out Dr. Neff’s resource on building your sensory kit .
- Review and Adjust
- Regularly review your sensory plan and make adjustments as needed. Your sensory needs may change over time, so stay flexible and responsive to what works best for you.
Conclusion
Creating a sensory plan is a powerful tool for preventing and healing from Autistic burnout. By increasing positive sensory input and accommodating or reducing negative input, you can create a balanced and supportive sensory environment. Remember, the goal is to find what works best for you and to make adjustments as needed. I hope this guide provides you with the insights and tools to create your own sensory plan. In the next part of this series, we will delve into the importance of rest and how to incorporate it effectively into your routine.
Takeaways:
Take some time to reflect on your sensory preferences and aversions. Create a simple sensory plan and try incorporating it into your daily routine. Pay attention to how it affects your well-being and make adjustments as needed.
Let me know in the comments: What are your favorite sensory experiences? How have you managed sensory overload? Your tips and experiences could help others in the community!
Living Fully Neurodivergent 
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