Sensory Systems
Because everything’s too much — Except the stuff that’s not enough…
It’s Too Loud & My Shoes are Trying to Kill Me
The Sensory Systems (most of them anyway)
Getting Dressed Shouldn’t Feel Like a Boss Level Challenge
It’s Too Loud & My Shoes Are Trying To Kill Me
Shoes =Tiny Prisons
Most people wear shoes without thinking. For me, shoes are tiny prisons. They squeeze my feet, trap my toes up, and make my whole body crooked and tense. Sometimes wearing shoes literally makes me feel like I can’t think or breathe.
Add a fluorescent-lit grocery store, carts clanging, and Muzak playing a soundtrack I didn’t ask for, and it’s sensory overload in high definition. The logical solution? Abandon cart and run. No judgment, no shame—just survival.
If your brain is anything like mine, understanding our sensory needs is a game-changer. Shoes aren’t optional torture—they’re just another sensory input to manage. Socks, sandals, or even bare feet at home—they’re all valid ways to reclaim comfort in a world that isn’t designed for us.
Breathing is essential. Comfort is essential. Shoes that suffocate? Not essential.
So there’s that.
~ Pearl Jenkins
Sensory Systems
(some of them anyway)
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Sensitivity to bright or flickering lights (especially fluorescent or LED)
Discomfort with visual clutter or busy patterns
Difficulty with eye contact (overload or distraction)
Reliance on dim or indirect lighting
Common adaptations: sunglasses indoors, tinted lenses, minimalistic spaces, avoiding stores with harsh lighting.
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Sensitivity to certain pitches, frequencies, or background noise
Difficulty filtering background noise (can hear everything equally)
Feeling physical pain or exhaustion from loud environments
Delayed auditory processing — words take longer to decode
Seeking predictable or rhythmic sounds for comfort (fans, white noise)
Common adaptations: noise-cancelling headphones, quiet time between social interactions, written communication.
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Clothing textures or seams feel unbearable
Aversion to unexpected or light touch (e.g., someone brushing past)
Comfort in deep pressure (weighted blankets, hugs from trusted people)
Preference for certain fabrics, temperatures, or sensations
Challenges with grooming (haircuts, toothbrushing, shaving)
Common adaptations: soft, tagless clothing; sensory-friendly fabrics; deep pressure tools.
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Strong reactions to perfumes, cleaning products, food smells
Feeling nauseated by certain scents others barely notice
Smelling everything for comfort or information
Avoiding certain environments (gyms, malls, etc.)
Common adaptations: unscented products, air purifiers, controlled home environments.
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Motion sensitivity (carsickness, dizziness from escalators)
Seeking movement (rocking, spinning, pacing)
Balance or coordination difficulties
Feeling disoriented in open or crowded spaces
Common adaptations: weighted clothing, grounding exercises, controlled movement breaks.
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Difficulty knowing where body parts are in space
Clumsiness or bumping into objects
Needing to stretch, press, or move to feel grounded
Enjoying tight spaces or compression
Common adaptations: yoga, deep pressure, movement breaks.
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Difficulty recognizing internal signals like hunger, thirst, pain, or needing the bathroom
Trouble identifying or describing emotions that arise from bodily sensations (e.g., anxiety vs. excitement)
Delayed or absent awareness of physical states until they become extreme (e.g., realizing dehydration only when dizzy)
Over-sensitivity to internal sensations, leading to discomfort or anxiety about normal bodily cues
Common adaptations: set timers to eat, drink water, do a body scan, use visual cues and schedules
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Strong aversions to certain textures or flavors
Preference for bland, predictable foods
Food neophobia (reluctance to try new foods)
Seeking extreme flavors (very salty, spicy, or sour)
Common adaptations: consistent meals, safe foods, texture-specific diets.
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Thermoception – sensing temperature (hot and cold).
Nociception – sensing pain.
Equilibrioception – sense of balance (integrates the vestibular -inner ear, visual, & proprioception systems ).
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Scientists sometimes include:
Stretch receptors (in lungs or stomach)
Chemoreception (detecting changes in blood chemistry, like oxygen or CO₂)
Electroreception (found in some animals, but minimal in humans)
Sensory Processing Differences
General Patterns
Hyper-sensitivity (over-responsiveness): Ordinary sensations feel too intense. Examples:
fluorescent lights hurt your eyes
clothing tags feel like sandpaper
a coworker’s pen clicking is unbearable
Hypo-sensitivity (under-responsiveness): Sensory input barely registers. Examples:
not noticing hunger, pain, or temperature until it’s extreme.
Sensory seeking: Craving certain sensations for regulation or comfort. Examples:
rocking, pacing, chewing on pens,
listening to loud repetitive sounds.
Mixed profile:
Hypersensitive in some senses
Hyposensitive in others, and
The balance can shift depending on stress, fatigue, or environment
From the Experts
“The world was too loud, too bright, too fast. I could feel every sound, every light, every movement pressing against me. I wasn’t shutting people out — I was just trying to survive.”
- Donna Williams
“When I’m jumping, it’s as if my feelings are going up and down, up and down, like waves. It helps me feel alive inside my body.”
“Sounds are like waves that crash over me. Even if I plug my ears, the noise still finds its way inside my head and shakes me.”
- Noaki Higashida
“My body is a finely tuned antenna, but I can’t always control what it’s picking up. A flickering light, a humming refrigerator, a stranger’s perfume — any of these can hijack my focus completely.”
“What people call ‘meltdowns’ often start as small sensory intrusions that build until my brain just can’t process anymore.”
- Cynthia Kim
“The world is too much. Too loud, too bright, too everything. It’s like the universe forgot to turn down the settings before I arrived.”
- Kay Ker
Getting Dressed Shouldn’t Feel Like a Boss-Level Challenge
Clothes: Designed by people who hate comfort
Clothing can come with a brutal token tax if you’re not careful. One rogue seam and it’s over. Clothes can be cozy armor or pure sensory betrayal—too itchy, too tight, or designed by sadists. If you find that perfect “I could live in this forever” outfit - buy two (at least). You earned it — a true sensory survival quest. You braved the treacherous fluorescent lights that hum like existential dread, dodged blaring pop music from three competing speakers, and endured seventeen different fabrics screaming their unique forms of betrayal. You navigated the chaos and made it to checkout without crying, bolting, or accidentally starting a social revolution in aisle five. Congratulations, warrior of the retail realm — you have peopled for the day.
Fashion Rules: Comfort First, Sanity Second, Aesthetics Optional
Forget “fashion rules.” The only rule here is comfort first, sanity second, aesthetics optional.
Start with fabrics your skin doesn’t file formal complaints about—cotton, bamboo, or that one mystery blend you found once and can never identify again. Cut off tags like they insulted your ancestors. Buy duplicates of anything that feels perfect, because the universe will discontinue it.
Layers are your secret weapon: more control, fewer sensory surprises. And if anyone says you “should dress up more,” remind them that surviving the clothing section of a store already qualifies as a high-stakes adventure.
Shoes: The Ultimate Betrayal Device
If the floor’s lava, shoes are supposed to be the safe zones. Unfortunately, most are medieval torture devices disguised as fashion. Seek out pairs that don’t pinch, rub, or make you question your life choices after ten minutes. Break them in slowly (or better yet, don’t—go barefoot and keep flip-flops in the car). Bonus points if they slip on without a wrestling match.
If you find a pair that feels like walking on clouds, buy extras and guard them like sacred relics. Future you will thank you.
Fabrics: The Menace In Plain Sight
Some fabrics are hugs; others are emotional damage. Cotton and bamboo? Friends. Polyester and wool? Frenemies at best. Anything with the texture of disappointment—return it immediately.
Texture sensitivity is real, not “being picky.”
Try new fabrics slowly, and don’t let anyone guilt you into “getting used to it.” Your skin has strong opinions for a reason. Respect the data.
Accessories: Why?
Jewelry, scarves, hats—why volunteer to walk through a sensory landmine? If accessories are your thing, test everything for comfort before committing to public use. If it jingles, pokes, or sticks to your skin like betrayal incarnate, it’s a no. Weighted jewelry or soft textures, though? Chef’s kiss.
Remember: accessorizing is optional. Comfort is not.
Sincerely,
Pearl
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Many autistic people experience hyper-sensitivity — meaning the brain processes sensory input (like sound, light, or touch) more strongly. This can make everyday environments (fluorescent lights, crowds, clothing tags, loud noises) feel painful or exhausting.
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This is the opposite pattern, called hypo-sensitivity. The brain may under-register sensory input, leading to higher tolerance for pain, delayed reaction to sounds, or seeking stronger sensations (like pressure or movement).
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It’s when too many sensory signals hit at once — lights, sounds, textures, movement — and the brain struggles to filter them. This can cause meltdowns, shutdowns, or the need to withdraw to a quiet space.
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This is sensory seeking — a self-regulation strategy. Deep pressure and rhythmic movement can calm the nervous system by stimulating proprioception (body awareness) and vestibular (balance) senses in soothing ways.
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That’s a form of tactile hypersensitivity. The skin’s touch receptors send amplified signals to the brain, making textures or seams feel harsh. Soft, tagless, or sensory-friendly clothing often helps.
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Some autistic people have differences in their vestibular (balance) or proprioceptive systems. This can cause motion sensitivity, clumsiness, or preference for predictable movement.
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The olfactory (smell) and gustatory (taste) senses can also be heightened or dulled. A mild odor for others may seem overpowering, or familiar foods may taste “off.” This can lead to strong food preferences or aversions.
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Not necessarily — sensory differences are common in autism but can also occur separately as SPD. Both involve atypical sensory integration, but autism includes broader traits like social communication differences and repetitive behaviors.
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Yes. Stress, fatigue, environment, or hormones can make senses more or less intense. For example, sounds might be tolerable one day and unbearable the next.
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Common supports include:
Noise-canceling headphones or sunglasses
Weighted blankets or vests
Sensory “diet” activities (deep pressure, movement breaks)
Predictable routines and calm environments
Occupational therapy specializing in sensory integration