For neurodivergent folx, institutional spaces can be distracting or overwhelming. The bright fluorescent lights, crowded cubicles, construction noises, and chatty co-workers can pull you out of your workflow and make it difficult to focus on the tasks at hand. The truth is that these spaces were not designed to support uniquely wired minds. Think about school and work where you have to sit still for long periods of time or jobs that ask you to be an exceptional multi-tasker (even though research suggests this is not effective for neurotypical folx either). Not to mention our phones, which make us reachable 24/7 and can provide endless dopamine hits.
Our brains use our 5 senses to receive visual, audio, or tactile cues. However, you may have increased sensitivity to these cues causing you to become overloaded and overwhelmed by the environment around you. Unfortunately, this flux of information can shift you from productive into a fight, flight, or freeze response, which can be distressing and defeating over time.
While these may seem like hindrances, here are some suggestions to make your spaces sensory-friendly. I want to acknowledge that there are many factors and different levels of privilege that make these suggestions more accessible for some.
Here are a few ideas:
Daily self-care: this might be as simple as feeding yourself, or taking a relaxing bubble bath, but engaging in daily practices can make it a little bit easier to navigate those difficult days. Adequate amounts of sleep, having brain-healthy snacks on hand, moving your body, and connecting with friends or loved ones are only a few of the ways we can fill our cups. When you are depleted, it can be harder to self-soothe and be mindful of when you may be getting overwhelmed.
Focus mode: device notifications can be major distractions, and it can take a long time to get back into a state of flow once you are pulled out of that zone. Most phones and devices allow you to schedule periods of time when notifications are silenced. Enabling these focus modes and putting your devices away (if you do not need to use them) can prolong your work sessions and give you the space to complete your tasks.
Noise-cancelling devices: our current world has a lot going on from the humming of technology, cars, or people living their lives. This can make it difficult to navigate tasks for those who are sensitive to sound. Earbuds can stop a significant amount of sound, or noise-cancelling headphones can block out noise completely. If you find certain sounds like white noise or lo-fi can be helpful, play these while you get your tasks done.
Fidget toys: these are fantastic. There are so many different toys on the market that can provide auditory, visual, or tactile stimulation. They give you a place to exert any stagnant energy or help with emotional regulation and soothing during anxious moments. If you enjoy playing with bubble wrap you can find toys that mimic the sounds and feeling of popping the bubbles. You can buy chewable rubber toys if you prefer to gnaw on something or devices that click and clack. Think about what works best for you and try it out.
Mindfulness practices: despite the myths, mindfulness is great for neurodivergent individuals. This can include meditation practices that require you to sit in silence and focus on your breathing or use a guided audio track. But mindfulness can also be practiced in the things that you do like walking or cooking.
Reach out for support: some schools have accessibility programs that can make accommodations for additional time on assignments or even a quiet, distraction-free zone to complete exams. Workplaces are obligated to offer accommodations, which may mean asking for a flexible work schedule that includes remote work or having a designated area to work/self-soothe in.
If you need support with calming your nervous system and learning some helpful practices, you can book a 20-minute consultation with one of our clinicians.
Ashley Kabugo is a counsellor-in-training currently pursuing a master’s degree to become a registered clinician. A passionate advocate for mental health, she is dedicated to helping individuals find the support they need. If you're looking to connect with a counsellor or coach, please don't hesitate to reach out.
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