Understanding Neurodivergent Sensory Experiences
Introduction: The Unique Language of Sensation
For many neurodivergent individuals, the way sensations show up in the body is anything but ordinary. Sounds might feel too sharp, fabrics too rough, or lights too bright. At the same time, sensations like deep pressure or rhythmic movements may bring comfort and calm.
Neurodivergence—including autism, ADHD, and sensory processing differences—can shape the way you experience the world. By exploring these unique relationships to sensation, we can create pathways for greater comfort, connection, and regulation.
What Does It Mean to Feel Sensations Differently?
For neurodivergent individuals, sensory experiences can be heightened, dulled, or perceived in unexpected ways. These differences often fall under the umbrella of sensory processing, which refers to how the nervous system interprets and responds to information from the senses.
Examples of sensory experiences include:
Touch: Fabric might feel scratchy, or physical contact may feel overwhelming.
Sound: Everyday noises like ticking clocks or distant chatter can feel unbearably loud.
Movement: Rocking, fidgeting, or deep pressure can feel soothing and grounding.
Sensory differences are not flaws—they are variations in how the brain and body process the world. Understanding this can bring compassion, awareness, and tools to navigate these experiences.
Sensory Sensitivity: Too Much or Too Little
Neurodivergent individuals often experience sensory input on two ends of a spectrum: hypersensitivity (too much) and hyposensitivity (too little).
Hypersensitivity: When senses are heightened, sensations can feel intense or overwhelming.
Examples: Bright lights, loud music, or strong smells may trigger discomfort or stress.
How the body responds: You might notice a tight chest, shallow breathing, or a need to withdraw from the environment.
Hyposensitivity: When senses are muted, it can take more input to feel “just right.”
Examples: Seeking strong sensations like tight hugs, spinning, or fidgeting to engage the body.
How the body responds: Movement, pressure, or rhythmic actions can help bring focus and calm.
Both experiences are valid and deeply personal. What feels soothing to one person may feel overwhelming to another.
The Body’s Signals: Interoception and Neurodivergence
Interoception is the sense of what’s happening inside your body—like hunger, thirst, or the need for rest. For neurodivergent individuals, interoception may feel unclear, delayed, or heightened.
Common interoceptive experiences include:
Difficulty recognizing hunger or fullness.
Feeling emotions like anxiety but not noticing physical signals (e.g., a racing heartbeat).
Overreacting to small internal changes, like a mild itch or discomfort.
Building awareness of interoceptive signals can help neurodivergent individuals feel more grounded and connected to their bodies.
How Neurodivergent Sensory Needs Can Be Supported
Understanding sensory differences can transform overwhelm into empowerment. Here are ways to honor and support neurodivergent sensory needs:
Create Comfort Through Sensory Tools:
Weighted blankets for deep pressure.
Noise-canceling headphones to soften sound.
Fidget tools to channel energy and focus.
Embrace Movement and Rhythms:
Rocking, pacing, or tapping can calm the nervous system.
Practices like somatic exercises, yoga, or mindful walking provide grounding.
Build Awareness with Gentle Curiosity:
Notice what feels soothing versus overwhelming.
Work with a practitioner who understands sensory processing to explore techniques like breathwork or bodywork.
The Nervous System Connection: Regulation and Safety
At the core of sensory experiences lies the nervous system. For neurodivergent individuals, the nervous system may process stimuli differently, leading to feelings of overwhelm, discomfort, or shutdown.
Supporting nervous system regulation can help:
Ease sensory overload.
Create a sense of safety and calm in the body.
Build resilience to navigate overstimulating environments.
Practices like acupuncture, somatic coaching, and bodywork can offer gentle ways to support the nervous system, helping sensations feel more balanced and manageable.
Conclusion: Honoring Your Sensory Experience
Neurodivergent sensory experiences are as unique as the individuals themselves. Whether you feel sensations more intensely, seek out deep pressure, or struggle to tune into your body’s signals, your experience is valid.
By honoring these differences and exploring tools that bring comfort and regulation, you can deepen your connection to yourself and the world around you.
Ready to Explore What Feels Right for You?
Check out more information about my sessions.
