Appendix V
Coping Strategies for Sensory Perception Problems
Although extended research is needed to explore the relationship between sensory perception problems and Asperger’s Syndrome fully, experts in the field have begun to conclude there is a correlation between the two (Attwood, 1998, p. 19; Rimland 1990). If you are easily upset or overwhelmed by the everyday kinds of sensory information that exist in your life, for example, if everyday lighting can appear intensely bright, quiet music can sound painfully loud, a whiff of perfume can bring on nausea, or certain food textures and tastes produce a gag reflex, chances are you are affected by sensory perception problems. If that is the case, consider engaging the help of a trained occupational therapist who will assist you in designing a formal sensory integration therapy program. In the meantime, the following suggestions might help you manage some of the more common situations. On a cautionary note, please keep in mind some of these coping strategies can look unusual to the general public. Therefore, it might be in your best interest to use the therapies you select in as private a place as possible. If you cannot find privacy, it would be a good idea to tell your close associates a few things about sensory perception problems and how you try to deal with them, so that they will be able to empathize with you when you do your therapy.
Tactile sensitivity
1. If you dislike being touched, politely ask those around you to warn you before they touch you or ask them not to touch you at all. If you decide someone can touch you, let them know which you prefer, light or firm pressure.
2. If even the slightest sensation aggravates your nerves, try to move your work, study and other personal spaces as far away as you can from air vent currents, window treatments and any other obstacles that might inadvertently brush against your body.
3. If you enjoy the sensation of deep pressure, you might put light weights (store bought or some you have made yourself from sacks of small coins, pebbles, marbles, etc.) in the pockets of your jackets, sweaters and vests, even if this means you have to sew pockets in your clothing. Or you could get in the habit of carrying a heavy purse or backpack.
4. Find which kinds of fabric feel best on your skin and try to buy clothing, gloves, hats, towels, blankets, sheets, cooking mits and pot holders, scarves and so on, that are made from that material.
5. If washing your hair is a terrible issue for you, wear a very short hair cut that can be quickly washed in a few seconds. Do a dry shampoo by sprinkling corn starch or scent-free powder in your hair (if you can tolerate the tactile sensation of those textures) leaving it in for a few minutes, then brushing it out. Or consider wearing hats and scarves to cover your hair when it becomes unruly, but not quite desperate enough for a washing. Remember though, that you will have to wash your hair at least once a week or you risk getting lice, scalp ailments and social rejections.
6. If you need to stimulate the sensitive nerve endings around your mouth, do not chew pencils and pens which might break and splinter into your mouth, instead chew hard substances like paraffin wax, thick rubber tubing, gum or heavy plastic straws.
7. If you like to squish and scrunch things, fill balloons with flour, flour and rice, cornstarch, or some other pleasing substance, then squish away (only after the balloon has been tied shut with a knot); play with shaving cream before you use it; play with modeling clay; learn to bake bread the old fashioned way; garden; squeeze a small rubber ball; hold a small vibrating toy; or fiddle with a prepackaged bag of rice or beans. And do not worry if you need to do these things in public, they are easy to conceal. Just put them in small containers you can hide in your pockets or put them in your shoes to squish with your toes.
8. Use your personal hygiene routine as a sensory input center. Either very firmly or very lightly (depending on your preference) scrub your body with differently textured bath brushes and wash cloths until you find the combination of force and texture you enjoy.
Visual sensitivity
1. Wear sunglasses, visors or hats to protect yourself from the sun and overhead lights, but do not allow these to block or interfere with your vision.
2. Experiment with different colored light bulbs and different levels of bulb wattage to see which you like the best.
3. Surround yourself with colors that appeal to you.
4. If you are overwhelmed in large crowded areas, try putting your hands around your face and focus on things just in front of you, not those things in your peripheral vision. I often do this and have discovered that if I pretend to be rubbing my temples, as if I am warding off a headache, people do not react oddly when they see me.
5. Look down at the floor directly ahead of you, but only try this if you are with someone who can guide you around obstacles.
Auditory sensitivity
1. Wear earplugs designed for light sleepers, using caution to make sure you can still hear emergency vehicles, people when they are talking to you and any other sound that is important to your safety, learning and well-being. Avoid using cotton balls or facial tissues as earplugs, because they can create their own potentially disturbing frequency as air passes through the fibers of the cotton.
2. Simply try to avoid areas where different noises merge together, such as large sports stadiums, concert halls, busy malls, rooms filled with loud people and music, large cafeterias, etc. Consider earplugs if you do go to any of those places.
3. Wear stereo headphones to mask other noises, again making certain you can hear possibly important sounds.
4. Think about enrolling in an auditory integration training program.
Food sensitivity
1. If food presents a problem for you because of its texture, smell and/or taste, try to find at least a small handful of foods from each nutritional group you can accept and simply stick to eating those, even if it means you will bring your own food to restaurants and other people’s homes.
2. Try dressing up mushy or slimy sensations by adding crunch foods like celery, nuts, seeds or carrots; anything you like that could bulk-up the soft texture.
3. Try eating the foods you really do not like, but think you need to eat for your health, when you are very relaxed and when you can put your thoughts on something else like your favorite book or television show. Begin by eating just one or two tiny bites, working your way up to a full bite size only if you are able.
4. If you feel you can, experiment with new recipes that change the way your aversive food looks and tastes. For example, you might be able to eat a small portion of a banana, if it is mixed in a chocolate shake, or you might be able to eat some cauliflower if it is mashed with a potato.
5. Talk to your doctor to see if you should be taking supplements to fortify your restricted diet.
Olfactory sensitivity
1. Put a bit of your favorite smell, if you can find it in a liquid or paste, on the end of a cotton ball or on the inside of your arm, and smell it when other smells overwhelm you.