Sensory Challenges

Clothing

Tags, seams, stitching, embroidery, rough textures, tight or loose fit — all can become problematic for someone who struggles with sensory input. It can vary from day to day and come on quite suddenly.

Some days, there's just nothing that works. Some autistics wear either exactly or pretty much the same thing every day.

Food

Autistic people can be known for having picky eating habits (due to the volume and intensity of textures and flavours), wanting to eat the same food repeatedly, and eating plain foods. You might manage by separating food rather than mixing, or eating a minimal range of foods.

Hypersensitivity to Stimulation

Many autistics are hyperaware of our surroundings because our brains take in more sensory input than neurotypical brains — we are not overreacting. Any person would find themselves overwhelmed by a brain like this.

We may react strongly to something that seems minor, but it's often the tipping point. The reaction is not only about the single event but about the lack of space to handle additional stress.

Interoception

Interoception is the awareness of what is happening inside our bodies — telling us when we're hungry, full, nauseated, too hot or cold, or need to use the bathroom or sleep.

Difficulty with interoception can mean that autistic people might not feel these sensations, or may be unable to correctly identify them. We might also have a hard time recognizing our own pain, breathing, and heart rate.

Forgetting Basic Needs

There are many reasons autistics might forget or refuse to do basic things like eating or using the washroom. You might be hyper-focused on something else, unaware that your body needs something, or in the middle of an activity that feels like it needs to be completed before interruption. Reminders and routines can be helpful.

Proprioception

Proprioception is the awareness of our body in relation to space and objects — how it's positioned and how much force is used. Issues can lead to clumsiness, bumping into things, being too rough, using too much force, or difficulty with motor skills.

Proprioceptive input — weighted blankets, tight hugs, walking on tiptoes, chewing, squeezing into small spaces — provides intense sensation to muscles and joints. Autistics often find this calming and comforting.

Vestibular Input

The vestibular system uses receptors in the inner ear to send information about head position, balance, movement in space, and speed changes. Issues can lead to avoiding intense activities (spinning, jumping), poor balance, never getting dizzy, constantly moving, or seeking more intense vestibular input.

Vestibular input — swinging, spinning, climbing, jumping, being upside down, balancing — can be used as a form of self-regulation. It's not uncommon for autistics to engage in spinning or rocking.

What Listening Looks Like

Listening can look very different for autistic people:

• • I might not turn my head when you say my name, but I could still be listening
• • I might not make eye contact, but I could still be listening
• • I might be fidgeting, looking around, or doing something, but I could still be listening
• • I could be wearing headphones or earplugs and still be listening

When my response seems unrelated, it could mean I made a different connection in my brain, or I heard you, didn't see a need to say anything further, and helped keep the conversation going by starting a new topic.

Let Me Listen My Way

Requiring an autistic person to do the things that make you feel like they're listening can mean they cannot actually listen.

If you notice I have a hard time making eye contact, sitting still, or giving acknowledging statements ("yeah," "mmm") — none of this means I'm not listening. If you want me to actually hear and process what you've said, you have to let me do it my way.

What is Stimming?

At any age, autistics may have a collection of sensory or fidget toys that we "play with" reasonably regularly, that stimulate our senses in some way — we call this "stimming". Stimming helps with sensory regulation, processing, and self-soothing.

Echolalia

Echolalia is repeating words, sentences, or sounds spoken by another person — and sometimes even copying behaviours. This is common for children learning to speak, but it often lasts longer in those with autism.

Immediate echolalia happens right after another person speaks. Delayed echolalia is repeating words or sentences long after hearing them, often out of context. It's not a conscious decision.

Movement Stimming

Autistics sometimes like hiding or sitting in small or dark places for comfort, regulation, or stimming. We might also enjoy being up high, spinning, or being upside down. This could be due to feeling overwhelmed, or just because we enjoy it.

Looking at Your Reflection

One commonly relatable experience is the tendency to stare at your reflection and an occasional lack of recognition. Not recognizing your own reflection could be connected to dissociation, but many conversations suggest dissociation isn't always involved. Sometimes you just... stare.

Toys & Play

Autistics may not interact with toys in expected ways. Traditional play often requires imagination, which many autistics have difficulty with.

As an adult, trying to role-play conversations or tell stories through toys — even when playing with kids — may be difficult or entirely outside of our comfort zone.

Oral Stimming

Some of us like having something in our mouths always. Peanuts or sunflower seeds work great for staying stimulated. This can sometimes manifest as overeating if we're not aware of the underlying sensory need. Snacking is valid — these are hard times!

What Sensory Overload Feels Like

Sensory overload is a state of feeling overwhelmed due to excessive sensory input. People may not always be aware that their overwhelm is due to sensory overload — especially if it's built up gradually or if they're unaware they're autistic.

Everything feels too intense — lights may be too bright, sounds may become painful, and smells can be overpowering. When this happens too much and there's no escape, it becomes challenging to function.

Validation Matters

Our parents never validated our sensory issues and called us dramatic, so we understand if you're going through the same thing. Finding the right language to speak about these topics with people in your life is very important.

Favourite Stims

Keep Your Hands Busy

If you get anxious when your hands aren't doing something, this can fester as phone addiction or other habits if you're not aware of it. Try knitting, painting, strumming an instrument, or scrapbooking. Sometimes you just gotta move your hands.

A Soft Pillow & Your Favourite Album

Girl, put your records on! Tell me your favourite song! Just go ahead, let your hair down! With love.

Clothing Tips

Have a variety of clothes — long, short, tight, loose, stretchy, firm — but when you find an item that works, buy more than one. Alternatively, look for specific sensory-friendly clothing brands.

Managing Hypersensitivity

Wear noise-cancelling earbuds to prevent overstimulation at the grocery store — this muffles background sound, but you can still hear "excuse me" from someone trying to pass. Using them at the movies has been a game-changer. Actually enjoy going and don't come home feeling drained — who knew?

Basic Needs Reminders

• ✓ Set reminders for eating, drinking water, bathroom breaks
• ✓ Make it a routine, or task-batch it
• ✓ Set routines around it (e.g., "after I get dressed, I eat breakfast")
• ✓ Allow yourself "grazing" foods — well-balanced snacks that don't require much prep and can be eaten without stepping away (carrots & hummus, crackers & cheese & grapes)

A Sensory Diet

Using tools to prepare for, manage, or recover from over- or understimulating activities. Allow time for something soothing before or after an overstimulating activity: music, quiet, foods, smells, small spaces, being in the dark, climbing, stimming, or anything else that's helpful.