Sensory Toolkit: Managing Overwhelm and Understimulation

Sensory management is critical for AuDHD wellbeing, but it's complicated by the seeker-avoider paradox: you may simultaneously crave and avoid stimulation, sometimes in the same sensory modality.

The Autism Research Institute's guide to sensory processing provides a foundation for understanding your sensory profile. Practical tools to consider: noise-canceling headphones for overwhelm, textured fidgets for understimulation, adjustable lighting, weighted blankets, and designated "low sensory" spaces at home and work.

The key insight for AuDHD: your sensory needs may fluctuate more than they would with either condition alone. Building a toolkit with options for both seeking and avoiding gives you flexibility to match your needs in the moment.