Practical strategies for managing sensory overload at work
Dealing with sensory processing sensitivities at work can be challenging, however there are many ways you can learn to handle sensory overload that can make your workday better and help you get more done.
To get started, try some of these practical strategies:
- Make your work area comfortable
- Control the lighting: Good lighting is important. If the lights at work are too bright for you, try using a desk lamp that lets you control how bright it is, or put a cover over the bright lights. This makes your space feel nicer and helps you focus without straining your eyes.
- Reduce noise: Loud noises at work can make it hard to concentrate. Using headphones that block out sound or even simple earplugs can help keep you calm. If you like some noise, playing quiet music or sounds like rain can block out annoying background noises and help you stay focused.
- Keep your desk tidy: A messy desk can make it harder to work. Keeping your desk clean and using a simple design can help you feel less stressed and more focused. Organising your stuff also makes your space look better and helps you find things when you need them.
- Schedule regular breaks
It’s good to take short breaks now and then. This helps you not to get too overwhelmed. When you take a break, move away from your desk, do some stretches, or breathe deeply to relax. Taking these little breaks helps you focus better when you go back to work and keeps you feeling productive.
- Implement a sensory toolkit
Put together a set of things that help you feel better when you get overwhelmed. This could be things like a stress ball, a fidget toy, something soft to touch, or even nice-smelling oils. When things get too much, using these can help bring your focus back and make you feel calmer.
- Talk about what you need
- Speak up: It’s important to tell your boss or HR team about things that make work hard for you. Talking about what changes could help, like having a quieter place to work or being able to use things at your desk that make you feel calm is important, and will help you manage your sensory overload better day-to-day.
- Educate colleagues: If you’re okay with it, telling your teammates about how you are impacted by sensory overload can help them understand you better. This can be done in a team meeting or even just chatting. It helps create a nicer place to work where everyone supports each other.
- Use technology and apps
Use technology and apps to your advantage at work. Apps that block out noise can turn a noisy office into a place where you can concentrate. Other apps can help you keep your tasks and deadlines in order, so you don’t feel swamped. Plus, there are apps designed to help you take a moment to relax and breathe, reducing stress. Using these kinds of apps can really change how you feel about work, making it seem more manageable and less like something you have to struggle through. They’re great tools for preventing sensory overload, finding your calm, and staying organised, even on busy days.
- Modify work schedules
Changing up when you work can be a game changer, especially if you get to choose hours when the office is more peaceful or have the option to work from the comfort of your home. This flexibility allows you to tailor your work environment to fit your needs, helping you stay focused and be more productive. It means you can avoid the hustle and bustle of peak hours, or find that perfect spot at home where you’re most comfortable and least distracted. By aligning your work schedule with times that suit you best, you’re setting yourself up for a smoother, more successful workday.
- Seek professional guidance
If you’re finding that sensory overload is making work tough for you, it might be a good idea to talk to a therapist or counsellor who knows a lot about sensory processing issues. These professionals can really understand what you’re going through and offer advice and strategies that are just right for you. They can work with you to figure out what specific things trigger your sensory overload and then help you come up with ways to deal with those triggers.
- Leverage resources & support
Don’t forget to check out the resources and support options your workplace might have, like quiet areas, different places to sit, or ways you can make your workspace suit you better. It can also be helpful to look into external resources, like Disability Employment Services. DES providers specialise in finding jobs for people with disabilities, and help people living with an injury, disability, or health condition find and keep meaningful work. They can work with you and your employer to make changes in your workplace, like setting up a more sensory-friendly environment or getting equipment that can help reduce your sensory overload. This way, you get the best of both worlds: making the most of what your workplace offers and getting extra support from specialists who understand your needs. This combined approach can make a big difference in making your workday more comfortable and productive.
By putting these strategies into practice, you’re not just making your workday easier; you’re taking control of your work environment in a way that supports your wellbeing and boosts your job performance. These changes, though they might seem small at first, can have a big impact on your daily life, reducing stress and making your tasks feel more manageable. It’s all about creating a work setup that respects your sensory needs, allowing you to thrive in your job and enjoy a more balanced, fulfilling work life.
