Sensory Nourishment and Autistic Self-Discovery
Sensory nourishment is a vital aspect of Autistic wellbeing. It can be easy to underestimate the benefits of meeting our sensory needs, and similarly, to underestimate the distress that can result from unmet sensory needs. Many of the issues that lead Autistic folks to seek therapy (like depression & anxiety symptoms) can be greatly alleviated by implementing daily sensory practices (known as a sensory diet).
In order to implement practices that nourish the senses, we must first know what our sensory needs are. Many of us are disconnected from our bodies due to a lifetime of masking or a history of trauma, so identifying sensory needs is not an easy or straightforward task. Trauma-informed somatic therapy can support the process of reconnecting with the body when it is safe to do so, and learning how to listen for what our bodies need. Reconnecting with the body in this way can be a surprising, joyful, and overwhelming process. It is not uncommon to feel like you are suddenly more sensitive to sensory stimuli. This is a sign that you are starting to listen to your body.
The 5 senses, touch, taste, sight, sound, and smell can be a good starting point for learning about sensory needs. These 5 senses allow for exteroception, the ability to perceive stimuli outside of the body. In addition, it is important to consider our vestibular and proprioceptive needs, which involve our perception of movement, balance, and our body’s position in space.
We’re all different and each of us will have different sensory needs. Some individuals like strong proprioceptive sensory input like deep pressure, or intense vestibular stimulation like spinning and swinging. Some individuals are uncomfortable and overwhelmed by such sensations. Some individuals are drawn to strong flavors while others prefer foods with a milder taste. Sensory needs vary from person-to-person and from day to day.
We can discover our individualized sensory needs through a process of experimentation and mindful awareness. Check in with yourself often and ask questions like: How am I feeling in my body? Is there anything my body wants more or less of in this moment? Is there anything my body wants to do? Notice the different sounds and smells around you, or the temperature of the air, and reflect on whether the sensations are pleasant, distressing, or neutral. Experiment with lighting and get a sense of whether you prefer dim lighting or bright lighting. Maybe you enjoy colorful lights or moons and stars projected onto your ceiling! Look here to find ideas for further sensory experimentation (you’ll have to scroll down a bit).
Sensory nourishment can be a pathway to joy, restfulness, and authentic self-expression. Knowing what feels good can unlock moments of Autistic joy. Providing ourselves with soothing stimuli while reducing distressing stimuli can help us to rest and prevent burnout. Reconnecting with our bodies through the senses can feel like meeting ourselves for the first time.
A Sensory Profile assessment, which I offer to clients in my practice, can be a valuable tool for gaining insight to your sensory needs. Upon learning more about your sensory needs in therapy, we can create a plan to help you get your needs met in a way that fits your lifestyle and capacities.
Lou is a queer, autistic, multiply neurodivergent therapist in California.
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