I asked autistic professionals what the hardest part about working. Many shared that their nervous system is always in a state of high alert, due to the sensory environment.
Causes of Sensory Overload
Human beings reacts to their environment in different ways. As I write this, tree trimmers are lined up and down my street. I hear chainsaws, pounding, and the roar of their trucks...and lots of loud talking. It has been going on for two days and my nervous system is amped up and on high alert. Thank goodness my coaching clients cannot hear the noises while we meet. Neither my son or my husband or even my huskies seem bothered by all this.
When I asked autistic professionals what type of sensory issues they were experiencing, they shared these examples, which ultimately comes down to feeling little or no control over your environment.
What Does Sensory Overload Feel Like?
When you, as an autistic or AuDHD adult, experience sensory overload, your very complex and fragile nervous system goes into high alert. At the same time, you may also experience alexithymia, which is the inability to understand one's emotion, feelings or sensations. This makes the overload very confusing. You may know something is going on but have a delayed understanding of what it is. When I've asked clients what they are feeling, they sometimes joke that "they'll get back to me in a week." What they are saying is that it is not immediately apparent what one is feeling in the middle of the overload or overwhelm.
In these moments, whether you realize it or not, your heart rate and blood pressure often escalate, your digestion stops working properly, and you may begin sweating. Some folks experience headaches and feel dizzy or light-headed.
Soon, you may become very uncomfortable and overwhelmed. Your amygdala is agitated and you may be headed for an autistic meltdown or shutdown.
How you may respond to sensory overload:
Muscle tension
Rapid Breathing
Restlessness, Anger, Overexcitement, Fear, and Anxiety
Increased Heart Rate
Sweating
Self Harm
Need to block out stimulus
Needing for others to leave you alone
Getting out of Sensory Overload
If you can identify the stressor, remove yourself from it. Example: If you hear loud noises, walk away from the sounds for a bit or put on noise-cancelling ear phones or ear plugs. We can help you learn more about what sensory experiences hijack you and help make a plan of how to create a more comfortable work experience together.
Come to work as rested as possible so the discomforts feel less uncomfortable. Figure out what foods make you feel satiated and keep your blood sugar levels right.
Can you ask for a work area away from the kitchen smells or whatever sensory experience is most stressful?
If the temperature is constantly bothersome, dress in layers. Maybe bring a heavy shaw for those time. Taking a break and leaving your work area for a few minutes and walking around might help warm you.
Take a walk outside for a few minutes. Leave a note on your computer that you'll be back soon.
Consider discussing changing your lighting with HR or your boss. Need an advocate and to plan this interaction? Feel free to contact me for help!
Practice creating a boundary around touch with a trusted friend or family member, so that you can let coworkers know if a touch on the shoulder flusters you or hugs and shaking hands is not comfortable. Since Covid, many workplace employees touch less but it still may be an issue with your team. I suggest explaining that you just aren't a toucher helps. Say it with a smile.
If practical and in your budget, pick out a few clothing pieces that usually feel comfortable and stick with them.
Strategize with someone you trust about asking for an accommodation that allows you to work from home as often as possible. Meet with human resources and explain what change will make you a more successful employee for your company.
My team and I are here to help you strategize ways to create a more comfortable work environment or even pursue another job that works better for you. Schedule a free consultation with us, or if you'd like more time, we can always meet for a strategy session to get you on the right track. Life is too short for painful working conditions. Let's create a better environment together.
