Module 6
Sensory issues and ADHD
Flourish
Regulating your senses
Table of Contents
About Your Senses
03 What are you 8 senses?
Three Concepts
Explore three concepts sensory systems.
unique to
neurodivergent
The Impact of Sensory Issues on Adhd Womens Lives
Discussion of areas impacted by different sensory processing issues, including a reminder of our stress model.
The Importance of Stimming
The importance of being able to regulate your nervous system and sensory system
Sensory Modulation in 6 Steps
How and why it's important to use your senses to help manage your stress and emotions.
17 Step 1: Finding your Preferences
Generate your sensory preferences.
Table of Contents
Step 2: Finding Your Triggers
18 Generate your sensory triggers.
Step 3: Find Your Soothers and Energizers
Generate a list of your soothers and energizers.
Step 3: Use Timer Check-Ins
23 Use this self-awareness tool with your senses.
Step 5:Make your Sensory kit
Generating your sensory kit to help you when you need to relax or rev up.
Step 6: Start to Incoporate Sensory Breaks
Take some of the information youv'e learned to begin this new practice.
Sensory Issues and ADHD
The Sensory System
Research shows adhd children and adults have different sensory systems. These differences can make life challenging if they are not understood or accommodated. In this module we will learn about how to use y our senses help regulate your stress and emotions.
Sensory issues and ADHD
External Senses
Taste
Smell
Hearing
Touch
Sight
Sensory issues and ADHD
Internal Senses
Vestibular System
Sense of balance and motion, speed of movement, direction of movement
Interoceptive System Internal sensations such as hunger, thirst, heartbeat, breath, and muscle tension
Proprioceptive System Sense of body position and movement, weight, tension, and resistance in activities
Sensory issues and ADHD
Three Concepts
We call you a "sensory seeker" if you feel like you crave stimulation.
If you feel overwhelmed by sensory experiences, we call you
"sensory sensitive".
You likely experience both of these situations at different times.
Can you relate to these experiences?
Multisensory Processing
ADHD can also affect how you process information from multiple senses simultaneously. For instance, you might need help comprehending speech in a bright environment.
Have you experienced anything like this?
Sensory Issues and ADHD Areas of Impact
Due to sensory issues, performing well in school or work may be challenging.
Social situations may be difficult. They may involve too many
sensory stimuli, like bright lights or loud music, overwhleming you.
This might result in you isolating yourself or avoiding these activities.
Stress and anxiety can be triggered. When overwhelmed by sensory input, it may trigger a stress response.This can cause feelings of anxiety or panic.
Your executive functioning can be impacted. When your sensory systems are over or under-stimulated, your ability to attend, focus,
and think well is impaired.
Emotional regulation is impacted. You may become emotionally dysregulated by stress or boredom.
Your behavior may be impacted. Sometimes sensory
dysregulation happens without your awareness. This can result in behavior that you don't understand.
You often need to be taught to care for your special sensory needs and recognize them
Sensory issues and ADHD
Areas Impacted By your Sensory Issues
Emotional Regulation
Anxiety and Stress
School/Work
Excutive Functioning
Socializing Behaviors
Sensory Issues and ADHD
Flourish Stress Model
Overwhlem Challenge-
Overwhlem
Challenge
Rest
Remember our stress model? 1. Rest
- Challenge
- Challenge-overwhlem
- Overwhlem
Modulating our senses and being aware of what sensory input and environments we prefer can keep us from tipping over into overwhlem.
Sensory issues and ADHD Disregard of Sensory Issues in Childhood
Sensory issues are often overlooked in children with ADHD. Symptoms are sometimes dismissed as overreaction or disobedience. Consider these examples:
Emotional outbursts or meltdowns in environments like grocery stores, due to sensory overload from the variety of sounds, lights, and crowds.
Difficulty eating certain foods due to their textures, which can trigger sensory discomfort.
The need to engage in self-stimulatory behaviors, known as stimming, to help regulate sensory input.
Have you seen adults respond negatively to children exhibiting these behaviors?
Misunderstanding and penalizing ADHD children's sensory responses leads to distress and confusion.
It promotes masking and disconnects that child from their body and their senses.
Sensory Issues and Adhd
Natural Regulation Techniques
From early on, you, as an ADHD woman and other neurodivergent individuals, may naturally try to regulate sensory overload and sensory craving through techniques like self-stimulatory behavior(stimming).
Understanding the natural ways you regulate yourself can help you devise ways to support yourself.
It can also help you to help others. understand you.
Below are some examples of stimming:
Visual:
Flipping pages, watching the water, or spinning objects.
Vestibular (Balance-Based): Finding Comfort in movement, such as spinning, rocking, swinging, jumping.
Verbal/Auditory: Expressing oneself through sounds, such as humming, singing, or
repeating phrases.
Repetitive behaviors: Fidget tool use,
opening, and closing things, zipping/unzipping fasteners, flicking, twirling hair, tapping.
Tactile:
Using touch to self- soothe, like rubbing fingers or chewing inside cheeks.
Others:
Skin picking, scratching, tearing, shredding paper, chewing on objects,
licking one's lips, or biting or sucking on things.
Affirming Stimming
Stimming is a natural way of managing sensory experiences and regulating stress and emotions. If stimming behaviors become harmful, the focus should be on finding alternative, safe ways to stim rather than trying to stop the behavior.
Sensory Issues and ADHD
Sensory Modulation
Understanding your senses can help you to:
Manage the stress response associated with sensory overload.
Nourish yourself through your senses.
Seek out stimulation when you are understimulated.
Help regulate your stress level and regulate your emotions by using sensory modulation.
Sensory Issues and ADHD
Emotions, Stress and Senses
When we have the right amount of sensory input, not too much, not too little, we can keep our nervous system balanced and everything works well.
When we feel overwhelmed by too much sensory input, it may result in stress and anxiety.
In contrast, understimulation, which the adhd brain can feel at times, can lead to boredom and disengagement.
When you can recognize these states you can act to change your sensory input to influence how you feel. As a result, you can feel safer in your body, have better emotional regulation, clearer thinking, more freedom in learning and creating, faster recovery from stress, and overall health improvements. Understanding how this works for you can increase feelings of self-trust and self- confidence!
Sensory issues and ADHD
Emotions, Stress and Senses
This sounds great doesn't it? But how do you do this?
There are six steps you can practice.
1.Align your life as much as possible with your preferences.
- Avoid your sensory triggers.
- Figure out what soothes and stimulates your senses.
- Checking in with your senses regularly.
- Make a sensory kit .
- Take sensory breaks.
The following pages will teach you about these steps.
Step 1. Learn Your Sensory Preferences
Circle any that are true for you or write on the line underneath each section
Visual
Proprioiceptive
and vestibular
Sound
Are there a specific kinds of lighting, colors or patterns you prefer to see?
Are there movement or physical activities that you prefer?
Are there specific sounds that are pleasant to you?
Tactile
Are there specific fabrics or textures you like for blankets, sheets or clothing?
Are there ways you like to be touched?
Temperature
Is there a temperature that you prefer?
Taste
Are there specific tastes
textures or foods that you prefer?
Odor
Are there specific scents you enjoy or prefer?
Step 2: Learn you Sensory Triggers
Circle any true for you or write on the line underneath each section
Visual
Triggers
Bright Lights Flourescent lights Low light
Glare Blinking light
Cluttered Space Patterns
Other
Proprioceptive Triggers
Jumping, pushing, climbing
Sudden contact or touch
Starting or stopping quickly
Maneuvering through spaces
Sound
Triggers
Abrupt noise Concurrent conversations Constant annoying sounds
Leaf blowers High volume sounds
Tactile
Itchy coarse fabric Tight clothing Light touch
Tags Seems Vibration
Other textures
Temperature
Hot or cold weather or temperature Fluctuating temperature
Taste
Certain flavors Certain textures
Vestibula r Triggers
Odor
Triggers
Certain movements like spinning or changing head position
Climbing a ladder Looking down
Rapid acceleration or deceleration
Being on a boat or in a car
Chemical smells Sweet Smells
Any smells that are overwhelming to you
Step 1- 2: Your Sensory Preferences and Triggers
Briefly look at the two preceeding worksheets on
preferences and triggers and write down anything that comes to mind here
Things I like
Things that Trigger Me
Step 3: Using Your Senses to Calm and Soothe You
The following are ideas in each of the sensory domains for activities that can be calming when you are overstimulated or feel overwhlemed. Look through these ideas and see if any resonate with you.
Movement
Slow-Paced Dancing Rocking Chair
Water-Based Activities Tai Chi/Qi Gong
Cycling
Environmental soothers Plants/Greenery
Space Heater/Personal Fan Adjustable Desk Lamp Personal Workspace Items Window Access
Designated Break/Relaxation Space Good Air Quality Curtains/Blinds
Water Feature (Small Fountain)
Tactile soothing Weighted Blankets/Soft Textiles
Fidget Toys/Stress Balls Specific activities like kinetic sand play
Water play Art
Baking and gardening Baths
Massage Petting and animal
Scent Aromatherapy Scented
Lotions or Soaps Scented
Tea Candles
Cooking and Baking Smelling Jars Herb or Flower Gardens Nature Walks
Auditory Binaural Beats
Podcasts/Audiobooks Singing/Humming
Water Fountain/Aquarium Sounds Sound Machine/Fan
Sound Baths/Singing Bowls Classical Music
Nature Soundtracks Mindfulness Exercises with sound
Visual Sunsets/Sunrises
Aquariums/Virtual Fish Tanks Nature walks, bird watching, star gazing
Mandalas/Fractal Art Soothing Digital Themes
Coloring books, drawing, paintin Watching rain or snow
Looking at art or photography Dr awin gorPainting
Co loringBooks
VisualMe ditation( e.g .,guidedimagery)
Step 3: Using Your Senses to Stimulate You
The following are ideas in each of the sensory domains for activities that can be stimulating when you feel bored. Look through these ideas and see if any resonate with you.
Movement Stimulators Trampolining, swings, or roller coasters
High-energy sports or workouts Fidgeting behavior, such as foot-tapping, pencil tapping, or the use of fidgets
Auditory Stimulators Loud, upbeat music
White noise or nature sounds at a higher volume
Enjoyment of sounds from crowded places like cafes or markets
A loud concert
Tactile Stimulators
Textured materials like faux fur, velvet, or corduroy
Deep pressure sensations, such as hugs, weighted blankets, or tight clothing, sports
Scent/Taste Stimulaters Aromatherapy
Spicy, sweet, or sour foods Strong scents such as peppermint, citrus, or spicy fragrances
Carbonated drinks Crunchy Snacks Strong pepermint
Visual Stimlators Bright, vibrant colors
Stimulating visuals like lava lamps, bubble tubes, or fast- paced video games
Rapidly changing lighting conditions (e.g., disco balls) Other
Your Sensory Soothers and Stimulators
Briefly look at the two sheets soothers and
stimulators and write down anything that comes to mind here
Sensory ideas for soothing and calming me
Sensory ideas for stimulating me
Step 4: Sensory check-ins
Check-in with yourself: Self-Awareness Check-ins with your senses
Example
How Do I feel?
Answer
I feel irritated, I can't think, I'm overwhemed.
What Do I need?
Answer
I feel like I want to escape. Quiet. No stimulation.
What Can I do?
Answer
I've got to go get some silence or it's going to get worse.
Let me tell someone,
I need some space and I'm overwhelemed.
I can put the do not disturb sign on my room or office door.
Step 5: Creating Your Sensory Kit
A personalized sensory kit is a great tool for managing stress or overstimulation. It should contain items that can relax or stimulate you. Including a guide with visual cues on actions to take when feeling overwhelmed or bored can be beneficial. This can be especially helpful in situations where thinking clearly is challenging. Use your preferences, soothers and stimlators to create your kit.
Here are some ideas to consider for your personalized sensory modulation kit:
- Soft Blanket: Comforting tactile stimulation.
- Gum or Mints: Provides oral sensory input and can help with focus.
- Fidget Toy: Great for keeping hands busy and mind calm.
- Scented Oil: Provides calming olfactory stimulation.
- Personalized Playlists: Music can be a powerful mood regulator; having different playlists can help you achieve the desired state of mind.
- Headphones: To block out noise and provide a personal soundscape or silence when needed.
- Sensory Bottles: Shaking the bottle and watching the contents can be visually calming.
- Handheld Massager: Useful for providing proprioceptive input and relieving muscle tension.
- Art Supplies: A creative outlet that's both visually and tactilely stimulating.
- Favorite Book: Reading can be a wonderful mental escape.
- Warm or Cold Pack: Provides soothing tactile stimulation.
- Essential Oils: Creates calming or invigorating effect.
- Tea Bags or Instant Coffee: The ritual, taste, and warmth of a hot drink can be comforting.
- Stress Balls: An outlet for excess energy or anxiety.
- Noise-Cancelling Earplugs: Provides quiet in an overwhelming or noisy environment.
- Silk Scarf or Textured Fabric: Different textures can provide calming tactile stimulation.
- Bubbles: Watching bubbles float and slowly descend can be visually soothing, and the act of blowing bubbles can provide gentle proprioceptive input.
Step 6 : Your Sensory Break Worksheet
These are periods when you step away from a situation or activity that may be causing sensory overload or stress to engage in activities or practices that help to calm you
or
engage in activities to help you focus when feeling bored by stimulating your sensory system.
You can use ideas from your worksheets to help guide you in your beginning practice.
How often should I take a sensory break?
The best frequency for taking breaks to help manage your focus , stress, and energy levels will depend on many factors. It's best to pay attention to your own signs of overwhelm and boredom and use your checkins to determine how you are feeling. You know yourself best.
List some signs that you might need a sensory break here.
List signals that indicate you might need to take a sensory break (e.g., feeling restless, stressed, fuzzy head, bored, nervouse stomach, difficulty concentrating):
A.
B.
C.
Sensory issues and ADHD
Step 6 : Your Sensory Break Worksheet
- Visual Breaks:
List your preferred visual activities (e.g., reading, coloring, puzzles):
A.
B.
C.
- Auditory Breaks:
List your preferred auditory activities (e.g., listening to calming music, nature sounds): A.
B.
C.
- Tactile Breaks:
List your preferred tactile activities (e.g., fidget toys, clay modeling):
A.
B.
C.
- Olfactory Breaks:
List your preferred olfactory activities (e.g., aromatherapy, smelling favorite scents):
A.
B.
C.
Sensory issues and ADHD
Step 6 : Your Sensory Break Worksheet
- Gustatory Breaks:
List your preferred gustatory activities (e.g., eating a small snack, chewing gum): A.
B.
C.
- Proprioceptive and Vestibular Breaks:
List your preferred physical activities (e.g., short walks, yoga, stretching):
A.
B.
C.