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Strategies for Parents Coping with Sensory Overload
Jeanette Loftus
Parents and caregivers are the ones who are taking care of their child’s unique needs most or all of the time. Sensory processing disorder (SPD) can present significant challenges for children and their parents. Understanding sensory overload signs, causes and knowing different coping strategies can be very important to a family's success.
Adults (parents) who struggle with sensory processing might be over-sensitive (hyper-responsive) or under-sensitive (hypo-responsive) to sensory input. This can lead to feeling overwhelmed for both children and their parents, leading to sensory overload.
Sensory overload for parents can happen when the demands of a busy family and household collide with their child's heightened sensory sensitivities. An example could be when loud noises, clutter or bright lights bombard a parent who is already feeling overwhelmed by their child’s sensory differences, it can become very overwhelming for them.
There are a lot of different signs that a parent could be experiencing with sensory overload. Some parents will feel physical symptoms such as headaches, exhaustion or tense muscles all over. This could indicate that a parent is feeling overwhelmed by the sensory input around them but some others have emotional responses to sensory overload such as increased irritability, anxiety or experiencing mood swings.
It can be common for parents to have difficulty concentrating or feeling like they are in a mental brain fog. It can be common for parents to isolate themselves from social situations or becoming disconnected from their family and friends while trying to cope with sensory overload. It is very important for a parents or caregiver to recognize the signs and learn new ways to cope with their sensory overload effectively.
Sensory Overload Strategies For Parents Sensory tools Calm music Talk to a friend Nature walk Reduce noise Sensory friendly space Dimmed lights Quiet activity Being alone Read a book Breathing exercises Positive self talk Drink cold water Coloring Reduce sensory input
There are many different causes of sensory overload for parents and caregivers. Several factors contribute to sensory overload among parents of children with sensory processing. A chaotic home environment filled with noise, clutter or distractions can add to a parents stress levels.
Parenting a child who struggles with sensory processing can be very emotionally draining on a parent or caregiver. They often fear judgment from others and feel unsupported which can exacerbate overload too.
With a lack of appropriate resources, support or coping skills can leave parents feeling very helpless especially if parents have their own personal sensory sensitivities. Parents may have their own sensory sensitivities which can be triggered in a hectic household environment.
There are many different strategies for parents to help manage sensory overload and cope with feeling overstimulated in their environment. It is important to create a calm environment and establish a peaceful home environment. This can significantly reduce sensory stimulation. This could include decluttering, using dimmed lighting and minimizing noise.
Establishing a predictability routine can provide comfort and ease anxiety. Having a daily predictable routine not only helps manage their child’s sensory needs but also helps their parents prepare time each day for sensory breaks. Maintaining a sensory diet will minimize sensory overload and sensory meltdowns.
Strategies For Sensory Overload At Work Safe sensory space Sensory friendly desk Create a sensory kit Weighted lap pad Deep breathing Desk fidgets Take a break Sunglasses Reduce scents Movement breaks Recognize the signs Find sensory triggers Practice coping skills Noise cancelling ear buds
It is important for parents to take time for themselves and include mindfulness activities and time for their self care. Including deep breathing exercises and yoga will help parents recharge.
Include sensory breaks throughout the day for you and your child. This can be a time after school that is quiet or a bubble bath. Take some time to have a leisurely walk outside with your child. Consider reaching out to an occupational therapists who is experienced in sensory processing issues for strategies that can help both your children and yourself.
Communicate openly with your partner and the people who support you about how you are feeling. This can alleviate some of your stress and help others understand that you are struggling. Connect with other parents who are experiencing similar challenges. They can offer emotional support and practical ideas to make your sensory journey feel less isolating.
Recognizing the signs of sensory overload and implementing strategies to cope, moms and dads can create a supportive environment for their children while also prioritizing their own well being. Remember, you are not alone and seeking help shows a sign of strength.
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DISCLAIMER: I have learned a lot over the years but I am still learning. Always do your own research and exercise sound judgment. I am not an occupational therapist or a physician. I am an adult who has sensory processing disorder, a sensory parent and a Grandma. The information on this website is not medical advice and does not replace the information that your child's therapists or medical professionals give you. These are just ideas that I have learned myself over the years of being a parent and an adult living with SPD. If you are concerned for your child, please always seek medical attention through a family doctor, pediatrician or therapist. This website is for awareness and support purposes only. Each child is different and what works for one child may not for another because all children have different sensory needs. Please always consult with a professional.
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