This Neurodivergent Sensory Sensitivity article explores the 8 senses and the difficulties many Neurospicy people experience with hypersensitivity and hyposensitivity to each of the senses along with some ways to combat both hyper- hyposensitvitiy to each sensory type.
The Eight Senses
You've probably been taught the five basic senses. These are the senses we use daily and that many of us can easily describe. However, there are more types of sensory input that many of us are never taught and you may be learning of for the first time right now. For that reason, I'll first quickly go over the 5 senses and then describe the three additional senses that are less commonly known.
The 5 Main Senses
Visual (Sight)
Auditory (Sound)
Olfactory (Smell)
Tactile (Touch)
Gustatory (Taste)
The Integrative Senses
Vestibular (Balance/Orientation) The Vestibular sense helps us to maintain upright and balanced and orient ourselves to the world around us. This sense is controlled by the vestibular apparatus located in the inner ear and allows us to move our eyes, maintain our posture, and coordinate equilibrium.
Interoceptive (Internal Body Regulation) The Interoceptive sense allows us to identify and regulate our internal signals and processes. This includes awareness of internal processes such as the need to use the restroom, hunger/thirst, heartrate, etc. as well emotions and the physiological reactions that accompany them.
Proprioceptive (Muscle/Joint Sensation) The Proprioceptive sense tells us what our muscles and joints need to do based on the sensations created by external factors. An example is when walking through sand - the proprioceptive sense tells us that we need to adjust the pressure and placement of our legs and feet to accommodate the sinking sensation that makes sand difficult to maneuver.
Neurospicy Sensory Processing
Sensory processing difficulties (both hyper- and hyposensitivity) are common for Neurodivergent people and vary from person to person.
Many studies have shown that sensory processing difficulties are highly comorbid with ADHD and can have an impact on the severity of ADHD symptoms.
Sensory processing difficulties are part of the diagnostic criteria of Autism in the current Diagnostic and Statistical Manual of Mental Disorders (DSM) and one study showed that 94.4 percent of adults with ASD experienced "extreme" levels of sensory processing symptoms.
There is not enough research on complex PTSD in and of itself and less so on the sensory processing abilities of those with CPTSD. However, one study showed a strong association with childhood trauma and sensory processing differences.
Regardless of the research done on these disorders and sensory difficulties, individuals should identify their own difficulties with sensory input rather than assume their disorder will assign them some. Every person is different and our shared diagnoses do not change that. Below are some explanations and examples of sensory hyper- and hyposensitivities. Use them to help you understand the way you process sensory input!
Sensory Sensitivity
Hypersensitivity, when used in reference to sensory input, refers to overwhelming or abnormally increased sensitivity to sensory input that can cause discomfort and disrupt your ability to function "normally" around said sensory stimuli.
Hyposensitivity, in reference to sensory input, refers to difficulty identifying or responding to sensory input that can cause a need for increased sensory stimuli or accommodations when responding to hyposensitive sensory input.
The following (similar to the free handout above) are some examples of how the different types of sensory hypo- and hypersensitivities can manifest.
Visual (Sight)
Hypersensitivity Symptoms
Overwhelm from
Bright lights
Bright Colors
Clutter/busy sights
Discomfort with eye contact
Hyposensitivity Symptoms
Poor depth perception
Trouble finding things
Difficulty with differentiating details
Preference for bright/loud sights
Auditory (Sound)
Hypersensitivity Symptoms
Overwhelm from loud and/or competing noises
Hearing and/or being bothered by noises others can't hear or don't notice
Discomfort with loud and/or abrupt sounds
Hyposensitivity Symptoms
Need for loud or busy sounds
Trouble locating the source of sounds
Needing high volume and/or subtitles
Verbal stims
Making or repeating
noises
words
phrases
Olfactory (Smell)
Hypersensitivity Symptoms
Sensitivity to smells
Aversion to foods (and other things) because of their odor
Negative reactions to smells:
headaches
nausea
vomiting
nose/sinus pain
Hyposensitivity Symptoms
Trouble identifying smells
Craving strong scents (like perfume)
Preference for strong/spicy foods
Tactile (Touch)
Hypersensitivity Symptoms
Discomfort with
crowds
small spaces
Aversion to
textures
clothing
surfaces
Aversion to "messy" things
Hyposensitivity Symptoms
High pain threshold
Craving pressure
tight fitting clothes
weighted blankets
Discomfort with light touch
Preference for rought/harder touches
Gustatory (Taste)
Hypersensitivity Symptoms
Averse reactions flavors/textures
nausea
gagging
headaches
Narrow food choices
Overwhelm with
strong flavors
competing flavors
food textures
Hyposensitivity Symptoms
Desire to eat or bite nonfood items
Binge eating or impulsive eating
specifically stimulating foods:
carbonated drinks
salty/crunchy snacks
gum/hard candies
Vestibular (Balance/Orientation)
Hypersensitivity Symptoms
Difficulty with balance
Motion sickness
Fear of (or aversion to)
quick movements
physical exertion
Preference for sedentary and grounded
Hyposensitivity Symptoms
Need for movement to regulate
fidgeting
leaving seat often
rocking
Preference for fast and/or impulsive activities
Interoceptive (Internal Body Regulation)
Hypersensitivity Symptoms
Hyperawareness of physiological cues
heartbeat
digestion
bladder fullness
Hyperawareness can lead to:
anxiety
panic
discomfort
Hyposensitivity Symptoms
Trouble identifying physiological cues:
bladder fulness
hunger
thirst/dehydration
exhaustion
physical sensations
Proprioceptive (Muscle/Joint Sensation)
Hypersensitivity Symptoms
Preference for groundedness
feet/body firmly supported
Feeling the need to lean on things often
Difficulty with fine motor skills
poor handwriting (Dyspraxia)
Hyposensitivity Symptoms
Poor body awareness
poor balance
clumsiness
Craving weighted pressure
similar to *touch hyposensitivity
Managing Sensory Sensitivity
Below are some examples of accommodations, coping skills, and other tools that can help manage sensory processing difficulties.
Visual (Sight)
Hypersensitivity Management
Reduce use of florescent (or other overwhelming) lights
Wear shaded or blue light blocking glasses when looking at screens or being under overwhelming lights
Use lamps rather than bright overhead lights
Reduce visual clutter in home or other spaces
Designate a low visual stimulation space (because we all know reducing clutter everywhere is easier said than done)
Hyposensitivity Management
Use open shelving or other open organization
Use a variety of lighting based on your needs
Focus on small spaces rather than the full picture
Use visually stimulating art/decor
Auditory (Sound)
Hypersensitivity Management
Use noise cancelling headphones or ear plugs (like Loop)
Play soft/quiet background noise
Avoid triggering noises when possible
Designate a quiet space
Hyposensitivity Management
Use visual cues:
subtitles
written instructions
transcripts
Accept the need for verbal stims (unmasking)
Make a stimulating music/sound playlist
Olfactory (Smell)
Hypersensitivity Management
Avoid or minimize fragrances
Increase ventilation
open windows
air purifier
Use unscented "odor eliminators"
Use unscented soaps, cleaning supplies, etc.
Hyposensitivity Management
Label foods well (contents and expiration)
Check labels to ensure safety
Use smelling salts or other strong scents
Tactile (Touch)
Hypersensitivity Management
Use seamless or tagless clothing
Set boundaries about touch
Specify both wanted and unwanted touches
Avoid triggering textures/materials when possible
Hyposensitivity Management
Identify and keep soothing textures/materials close by
Use weighted or compression clothing, bedding, etc.
Set boundaries about wanted/unwanted touches (as above)
Gustatory (Taste)
Hypersensitivity Management
Keep "safe" foods around
Keep a list of filling and non-stimulating foods
"bland" or simple texture options
Don't force overstimulating foods - eat what feels right
Hyposensitivity Management
Try stimulating foods/tastes
flavored water
mints/hard candies
sour candies
crunchy snacks
Chew jewelry
when you need to bite something
Eat when hungry - stimulating foods/tastes are not a replacement for food
Vestibular (Balance/Orientation)
Hypersensitivity Management
Shorten car rides
Avoid triggers of motion sickess if possible
Use grounding exercises
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Practice low impact/movement exercise
weight lifting
resistance training
Hyposensitivity Management
Utilize fidget/movement breaks
Consider a fidget chair or yoga ball when sedentary
Swing!
Indoor Trampoline
Designate sensory time (movement time)
Interoceptive (Internal Body Regulation)
Hypersensitivity Management
Use breathing exercises
square breathing
4,7,8 breathing
External grounding
bringing awareness to surroundings/environment rather than the body/mind
Use DBT regulating exercises
TIPP
Paired Muscle Relaxation
Hyposensitivity Management
Practice body awareness
physical sensation checks throughout the day
Keep food and hydration nearby
DBT Mindfulness Exercises
Body Scan
Mindful Breathing
Proprioceptive (Muscle/Joint Sensation)
Hypersensitivity Management
Low impact physical exercise
yoga
swimming
walking
Avoid clothing/items with laces, buttons, etc. when necessary and possible
Use grip assistance for pens/pencils
Use stress ball or similar when overwhelmed
Hyposensitivity Management
Resistance or weighted exercises
Open spaces (reduce clutter)
Deep pressure
weighted blankets
hugs
compression clothing
Another wonderful resource for dealing with sensory struggles while Neurodivergent is this FREE Neurodivergent-Friendly DBT Workbook created by Sonny Jane Wise @livedexperienceeducator
Thoughts? Comments? Suggestions? Leave your comments below!
Stay weird,
Neurospicy Therapist
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