How to deal with sensory overload during the holiday season
Understanding triggers, coping strategies and more.
I believe introverts are the least understood people. Many think that if you are an introvert, you have to be a wallflower at all times and if you do tend to have an iota of social skills, you are an outcast. Not that my self-awareness is foolproof but I do feel that I am an evolved introvert who knows socialising is a part of adulting and well, human behaviour. In your day-to-day life, you can’t escape interactions, although I wouldn’t deny mine with cats are much more soothing.
This is why, when I tell my closest friends that socialising comes with a cost that depletes my energy (and money!) bank, they don’t get it. Introvert burnout is real and too much stimulation can make you feel drained. However, while those who recharge themselves from solitude experience the sensory overload the most, it is not limited to them. You can be an extrovert who loves being surrounded by people all the time and still at some point feel exhausted by it.
We are in the middle of the wedding and party season. You will be surrounded by so many people; all having parallel conversations. There will be lights and sounds and more lights and more sounds, while you try hard to save some post-work time for yourself, fruitlessly. What does that mean? This means you get to enjoy your enchiladas with salsa verde and a sprinkle (or dollops) of sensory overload!
Let’s understand what sensory overload is, even though the term gives it away. It is when one or more of your five senses get overstimulated, which happens often in crowded areas. The triggers may vary from person to person. It may make you feel like you need to desperately get out of there, you would want to be alone, and you may even experience headaches and anxiety.
If you tend to feel that way, here are ways you can deal with sensory overload.
Identify your triggers
Every year, my family gathers under one roof for a festival, and I might as well rename it ‘Migraine Day’ because it is definitely an annual phenomenon. I do love my family and their little quirks but the noise generated by simultaneous conversations, I realised is my primary trigger. For someone else, it can be lights! The key is to identify your triggers first and then devise a plan accordingly.
Mark safe spots
Say you are at a party and it’s like a breeding ground for sensory overload. Don’t feel apologetic or hesitant to identify spots that can create a barrier between you and your triggers. Take your conversations in the corner of the room or step out for a bit at regular intervals and stay hydrated.
Don’t stay in a triggering environment for long
Sure, your best friend wants you to stay till the end. Now you have to choose between people-pleasing and wellness. Okay, some of us are gullible and we want to stay because we care but I have learnt the hard way that establishing boundaries (in this case and otherwise) is the best thing you will do for yourself. You showed up and that’s amazing. Now walk home and your senses will thank you.
Plan for downtime
After sensory overload, you will need some time to yourself and in a way that doesn’t stimulate all your senses. Before heading to a party or a wedding, plan your downtime in a way that makes it soothing. Keep your aromatic candles ready, dim the lights, play some music, or indulge yourself in a long shower or bath. And then get rest…lots and lots of it!
Create a space that doesn’t overstimulate you
For someone sensitive to stimuli, you need a space that is not heavy on your senses. Keep your space minimalistic but don’t be afraid to add multisensory elements that soothe you. Think projection lamps, calming lights, diffusers and more.
