Sensory Tools for Neurodivergent Adults: Building a Sensory Kit for Overload
- Kaitlyn Boudreault
- Aug 14
- 6 min read
Do you feel as if you have trouble following what is happening when multiple conversations are occurring at once? Have you ever walked into a gathering and felt like it was too much?
Maybe the noise was far too loud, or the lights felt way too bright. Perhaps you didn’t feel comfortable in the clothes you were wearing because the room temperature was too warm or too cold.
You may have been experiencing sensory overload, where too much sensory input becomes overwhelming. This is common in environments that are busy, unpredictable, or difficult to control.
If you're unfamiliar with sensory overload, our guide on sensory overload and neurodivergence explores common signs, causes, and strategies for navigating sensory overwhelm.
Sensory overload can look different from person to person, but there are some supportive sensory tools that can help make overwhelming environments more manageable. When these strategies are combined, we have what is known as a sensory kit or a collection of sensory tools for sensory sensitivities.
In this guide, we’ll explore different sensory items that you can consider adding to your personal sensory kit, including Loop Earplugs, as well as visual, tactile, and other tools that may help you navigate overwhelming environments.
What Is Sensory Overload?
Sensory overload is a process that occurs when the brain is receiving so much sensory information that it becomes overwhelmed.
For example, when the grocery store is too crowded, you get a strong whiff of perfume that you can’t stand, or the music in the background is too loud.
In these moments, the brain can’t process all the information it is receiving. Your body enters a fight-or-flight state when sensory overload occurs, and you become panicked, restless, and irritable. These symptoms can range from mild to severe in intensity.
Everyone can experience sensory overload at some point in their lives, but it can be more intense for some individuals and occur on a consistent basis.
What Are the Symptoms of Sensory Overload?
While the symptoms of sensory overload can differ from person to person, there are some common symptoms that may occur if you are experiencing it. These examples include:
Inability to ignore the sensory information
Irritability or meltdowns (urge to cover ears/eyes)
A strong urge to escape or restlessness
Difficulty concentrating
Feeling overwhelmed or agitated
Trouble sleeping
Covering the eyes or ears
Difficulty making decisions
What Is a Sensory Toolkit?
A sensory toolkit can support you if you resonate with the symptoms of sensory overload. It is a collection of tools and strategies that can help you manage sensory overwhelm.
This toolkit is not universal and will differ from person to person.
For one person, it may be a small bag that they take with them when they’re leaving the house, while for another, they may keep their items on their desk.
Strategies for sensory overload may also differ depending on the sense that is impacted. Some people may use strategies that reduce auditory input, while others may use strategies that reduce tactile input.
Your needs may also change depending on your energy, stress levels, environment, and how much stimulation you've already experienced. The goal of a sensory toolkit is to find strategies that work for your brain and give you more choice and control over how you interact with your environment.
Why Can Sensory Tools Be Helpful?
During sensory overload, you may be too overstimulated to try to think of what you need in the moment to calm your nervous system.
Having a kit filled with sensory tools can help give you a way to respond when you feel overwhelmed and minimize future sensory overwhelm from becoming more intense. A sensory toolkit may also help:
Reduce overwhelming sensory input by using tools like Loop earplugs, headphones, or sunglasses.
Create a more predictable sensory environment when surrounding sounds, lights, or textures feel difficult to tolerate.
Provide grounding sensory input through fidgets, gum, mints, or other preferred sensory experiences.
Reduce discomfort from irritating textures with comfortable clothing or familiar fabrics.
These sensory tools can help adjust the amount or type of sensory input you're receiving.
Building a Sensory Toolkit
To build a sensory toolkit, start by noticing your patterns and what helps your nervous system feel more calm and grounded. To notice these patterns, you can start by asking yourself:
What sensory input tends to overwhelm me?
Is sound, light, touch, smell, taste, or movement the biggest challenge?
Where do I experience sensory overload most often?
What helps me feel more comfortable?
What can I realistically carry with me?
What sensory supports do I already use without realizing it?
Are there environmental changes or accommodations that could help?
You might eventually create a small portable kit containing a few of your most useful items based on your answers to these questions.
Loop Earplugs: A Tool for Auditory Sensitivity
Auditory input can be a challenging form of sensory input to deal with because it is particularly difficult to escape.
For example, if you are sitting in a busy office, you may hear several conversations happening around you, phones ringing, or constant background noise, such as the fax machine or people typing on their keyboards.
It may feel embarrassing to just get up and take a break or retreat to a quiet room. Your workplace may even make this feel almost impossible.
In these moments, your brain may be focusing on all the sounds around you. It may struggle to follow the conversation you are trying to have with a colleague or the task you are trying to focus on on your screen.
For some people, auditory sensitivity can be supported by reducing the intensity of surrounding sounds so that the environment becomes more manageable.
One option for reducing this noise is Loop earplugs, which you can consider adding to your sensory toolkit.
Traditional foam earplugs are usually designed to block all noise, which makes sounds that you are listening to feel muffled. On the other hand, Loop uses a filter design so that it solely reduces background noise while allowing you to hear music and talk to people clearly.
This may help if you want to listen to music and not have complete silence.
When it comes to Loop earplugs, you don’t have to know in advance whether an environment is overwhelming. You can have them as an option if things become overwhelming.
Interested in Trying Loop Earplugs?
If you'd like to explore Loop Earplugs as one possible addition to your sensory toolkit, you can use our referral link to receive 15% off: Explore Loop Earplugs. These are simply one option to consider if auditory input is something you find challenging.
Other Sensory Items to Consider
Auditory input is not the only form of sensory input that our nervous system receives. Depending on your sensory needs, you may also need sensory tools to support other sensory systems.
Visual Sensory Tools
Bright and flashing lights can become too stimulating for some people, especially if the environment is also visually busy. If this is the case for you, try considering:
Sunglasses
A baseball cap or hat
Blue-light or tinted glasses
A calming visual object
An eye mask for rest periods
Adjusting screen brightness
One of the most effective visual supports may also be changing the lighting in your environment to softer lighting.
Tactile Sensory Tools
Tactile input from touch or textures can also impact if an individual feels regulated or overwhelmed. Some people may find tactile input grounding, while others may find that certain textures are irritating. When overwhelmed, you may experiment with:
Fidget toys
Stress balls
Soft fabrics
A favourite sweater
Small textured objects
Weighted items
A comfort object
Oral Sensory Tools
For some people, chewing, sucking, or having a particular flavour can provide useful sensory input. Some options include:
Gum
Mints
Hard candies
A reusable water bottle with a preferred straw
Favourite snacks
Smell and Scent
Certain scents may feel calming or familiar, while others may immediately become overwhelming. If familiar scents are helpful for you, you might consider carrying:
Lip balm
A preferred unscented or lightly scented product
A familiar personal-care item
A scent that you associate with comfort
However, if strong scents are part of what contributes to your sensory overload, you may find that reducing exposure to fragrance is more helpful.
When Should You Consider Additional Support?
If sensory overload is regularly interfering with your ability to participate in everyday life, such as work, studying, socializing, travelling, or sleeping, it may be time to consider additional support.
A neurodiversity-affirming therapist or coach can help you better understand your sensory experiences and explore strategies, accommodations, and environmental changes that fit your individual needs.
Book a Free Consultation With Blue Sky Learning
Is sensory overload affecting your daily life?
At Blue Sky Learning, our neurodiversity-affirming therapists and coaches support neurodivergent individuals in developing approaches that work with their brains rather than against them.
Book a free 20-minute consultation today by emailing hello@blueskylearning.ca or booking through the link below to explore how we can support you.
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