Image description: Over a white background there is a picture of a woman wearing headphones, her eyes are closed. The title reads “An Autistic Guide to Sensory Trauma” and the website www.tiffany-landry.com is at the bottom of the graphic.

Like many other late diagnosed autistics I discovered I was autistic through severe autistic burnout. Along with fatigue and executive functioning challenges-one of the hardest things was my extreme sensitivity to sounds and visual information. It often felt like the world was this loud, chaotic and visually overwhelming that kept me in a constant state of sensory pain and overstimulation. Which is why I felt so seen and relieved when I learned about the concept of sensory trauma and how it impacts autistic children and adults. In this mini guide I’ll share with you what sensory trauma is, why it’s important for our autistic well being and how you can support your sensory needs. I hope this blog post supports you and your sensory needs.

What is sensory trauma?

In 2020 the directors of Autism Wellbeing CIC published their article titled “Sensory Trauma: Autism, sensory difference and the daily experience of fear.” In their paper, the authors share a framework that autistic children and adults experience sensory trauma based on how we process sensory information. In sharp contrast to viewing our sensory experiences as a “deficit” using a framework of sensory trauma can affirm that our sensory experiences are different and can be painful, distressing and overwhelming. In their paper Autism Wellbeing identified the following 5 characteristics of sensory trauma:

1.) Sensory trauma happens in the ordinary activities of everyday life. Examples of sensory trauma could include everyday activities like taking a shower, going to the supermarket or going to work.

2.) For autistics the potential for sensory trauma may be there all the time. This means that us autistics might be constantly on alert and scanning the environment for potential sensory threats. This not only means that our environment doesn’t offer us experiences of safety but also that being physiologically activated for prolonged periods can impact our physical and mental health for both long and short term.

3.) Sensory trauma may be experienced frequently over the course of the day. Due to spending our time with others (such as at work, school or in our relationships to others) and to being in busy environments we can experience sensory trauma frequently over the course of a day. For example, perhaps during one day you experience sensory pain related to the following things: loud traffic noise outside your apartment, visual overstimulation from harsh lighting, noisy conversations while shopping at the supermarket. The above example shows how we can experience multiple instances of sensory trauma in an ordinary day.

4.) Sensory trauma is unavoidable. The ordinariness and frequency of events that cause sensory trauma mean that sensory trauma is unfortunately a predictable outcome of participating in different aspects of everyday life (such as family, social and work life.) Since the specific events of when sensory trauma will occur are unpredictable and unknown, it means that the expectation, anticipation, experience and effects of sensory trauma are woven throughout autistic children and adult’s days.

5.) Sensory trauma may go unrecognized or be misidentified. An event or experience that causes sensory trauma to an autistic person may be perceived as “harmless”, “not important” or may not be recognized by non-autistic people.

Why is the framework of sensory trauma so important for autistics?

I believe that this framework is so important because it is so affirming-specifically if we’ve been invalidated or denied our sensory experiences. It is unfortunately extremely common for autistics to be told things like “you’re too sensitive” or “that sound isn’t too loud.” When I first read the study I remember feeling really affirmed and validated-especially after a lifetime of being told that I was too sensitive.

But I also believe that sensory trauma is a valuable framework that can support our autistic well being, health and healing. It’s important to acknowledge that daily experiences of being in a constant state of fight, flight or freeze due to experiencing sensory pain takes a toll on our physical and mental health. With this knowledge we can explore how we can support our sensory needs and tend to our Neurodivergent Nervous Systems.

What can I do to help support my sensory trauma?

Autism Wellbeing recommends in their training on Sensory Trauma to focus on a term they coined called Proactive Regulation. Proactive Regulation describes the ways we can be regulate ourselves before a challenging sensory situation, as well as supporting our sensory needs during the activity. Exploring ways you can be regulated throughout your day is an important part of supporting your sensory well being. Some ways we can regulate ourselves and tend to our sensory needs are:

Image description: Over a white background there are six different colored circles with text inside each circle with different sensory tips. The title of the graphic reads “Sensory Safety Tips.” The website www.tiffany-landry.com is written at the bottom of the graphic.

Learning about our sensory profile. Are you sensory seeking or sensory avoidant? What are your sensory yes’s and no’s? What are your sensory triggers?
Using resources and activities that are regulating throughout our day. What resources and activities are regulating for you during your day?
Learning about our Neurodivergent Nervous System and “mapping your nervous system.” Mapping your nervous system is a way to mindfully track and identify where you’re located in your nervous system at a specific moment. For example: you can track when you’re in a hyper or hypo arousal.
Take sensory breaks! This is a tool I love to suggest to my autistic and AuDHDer clients. You might explore taking a sensory break before and after a sensory difficult situation or environment. Aim for 10-15 minutes of tending to your sensory needs. For example: if you’re sensory avoidant that might look like wearing headphones and laying down. If you’re sensory seeking that might look like listening to music or looking at a sensory glimmer.

How else can I make life more sensory safe for me?

Knowing what we know about experiencing sensory trauma in our daily lives, how can we make our lives a bit more sensory safe for ourselves? Something I like to remind myself and my clients is that we deserve to be sensory safe. Here are some ways you can tend to your sensory safety needs:

Using sensory aids that support your sensory needs. Think things like noise cancelling headphones and sunglasses for example. Tip: Start using your sensory aids before you start experiencing sensory pain.
Advocate for your sensory needs in all areas of your life. Share with the people in your life the things you need for life to feel sensory safe. For example: at a medical appointment sharing that you’re wearing headphones to support your sensory needs but that you can still hear the doctor.
Use the 2% rule: how can I make this more accessible for my sensory needs? Perhaps that’s sharing an accommodation, using a sensory aid or making an environment just a little bit more sensory friendly for yourself.
Limit things that cause you sensory pain. While there are some situations and environments we might have to be in and that aren’t sensory accessible, we can limit whenever possible things that cause us sensory pain.

Want to learn more about sensory trauma?

Check out these resources consulted and references for this blog post:

The information contained in this blog post is for general educational and informational purposes only and should not be construed as medical or mental health advice. The information provided is not a substitute for advice from a qualified professional who is aware of the facts and circumstances of your individual situation. We expressly recommend that you seek advice from a professional familiar with your specific situation.

Your autistic healing matters.

I hope this blog post was helpful in your own autistic healing journey. I truly believe that us late diagnosed autistics deserve autistic affirming healing and I hope you have the best practitioners, tools and support for your own healing.

If you’re seeking autistic support and healing, I’d love to support you in my 5 month program The Autistic Mentorship. It includes:

An intensive intake session & healing document to identify your goals and developmental objectives that we’ll work on in our program together.
Three (75 minute) sessions a month.
Lots of support & education: think recap emails + personalized practices sent to your inbox, neurodivergent workbooks and resources and a bonus check in call to use when needed.

You can find out more about The Autistic Mentorship here.

Tiffany Landry is a queer autistic coach and trauma resolution practitioner. She works with queer and autistic clients in her program The Autistic Mentorship. Tiffany also writes a newsletter on Substack called The Queer Autistic Newsletter.