Can you turn the sound down please? 🔇

Hello everyone – hope you are all having a good day. I’ve done another little drawing which I thought I would share with you all. I am very sensory defensive when it comes to sound. I am constantly asking my parents to turn the sound/volume down on the TV 😂 It’s always too loud for me 🔈

I’ve also been struggling this week with a busy open plan office at work which is noisy and bustling and generally wears me out! 😱 I also jump at anything even slightly loud (even people sneezing 🤧) I’ve been using my noise cancelling headphones but does anyone else have any other good tips for dealing with loud noises?

Also: I’ve reached 1,000 followers on Instagram! Thanks so much to everyone out there who follows along – my main aim when setting up my blog and Instagram was that if I could help out one person out there by providing sensory advice / tips / support / etc to them then I would be happy!

Sensory Hangover

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This post explains what an earth a sensory hangover is. Before you read this: it has nothing to do with drinking / alcohol consumption! 🚫

A sensory hangover is a term I’ve started to use (in my head!) to describe the state in which I am left in after being in an overwhelming place, environment, scenario, etc. The sensory hangover begins on instant return to my house – I can get emotional and feel totally overwhelmed and stressed out.

An example: I was invited to my friends 21st birthday party. It was at her house and it was a surprise birthday party. I hate surprises. I felt awful and sick and spaced out for the first part of the evening while my friend wasn’t even at the party but I managed to hang out with two other girls I knew. Then when my friend came in the room I had to ready myself for everyone shouting ‘SURPRISE!’ super loud, with much clapping, hugging, kissing and music accompanying it all. It was all too much and I made my excuses and left relatively early in the evening. I then got home and cried. A lot. My parents were understanding but I just couldn’t hold my emotions in and I felt completely weird for the rest of the evening and most of the next day. It took a real chunk of my energy out of me and I was left unable to process everything and all messy inside my head.

Now I try to be way more conscious of where I go, for how long, and what will be there that could affect me. I say no more often now (although I have the FOMO: fear of missing out) I know it’s for the better and I am way way happier not going and having a chilled night in. Sound is a huge issue for me and can really quickly bring on a sensory hangover – I feel physically drained and unable to process or compute what people are saying in noisy situations that I just prefer to remove myself from them entirely. 🏃

The sensory hangover can then move on a bit and I have episodes of intense OCD where I will feel the urge to clean obsessively (whether it’s myself or my bedroom or another room in the house). This keeps me busy/distracted/occupied which I find helpful – I really enjoy tidying my room and putting things away every few days.

So…to put it simply: a sensory hangover describes the physically tired, mentally drained and totally spaced out feeling I have after an overwhelming social interaction. 💥(The feeling of a sensory hangover will come over me immediately after an overwhelming thing and can last from a few minutes to even a day in length which = not cool)

Have you ever experienced a sensory ( / autistic-type / call it whatever suits you!) hangover?

An Instagram Q&A…

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Every so often I like to do a Q&A session on my Instagram Story. If you’d like to get involved do follow me @21andsensory. Here’s some questions from this week that I was asked:

Do you ever feel weird / different / insecure because of your Sensory Processing Disorder?

Great question. If I’m honest I do 100% feel weird because it’s like my senses are always on high alert and everything is too loud, bright, colourful, strong smelling, scratchy, etc! I do feel very different especially because of my age I think people expect me to be out 24/7, socialising, drinking, partying, that sort of thing. But…that’s why I made my blog and my Instagram / Twitter / Podcast! I really wanted to find others out there struggling with the same things daily and just talk all things sensory related and share tips and tricks. I’ve chatted to so many amazing people it makes me feel part of a community of other lovely people who understand exactly what it’s like.

What’s the first signs you notice when you’re beginning to be sensory overloaded?

Hmm. For me it tends to be my mood plummets and I have a ‘fight or flight’ response which means I’ll start to cry and escape the environment quickly. I’m quite good at removing myself (for example) from a loud situation if I’m starting to feel super overwhelmed or on the verge of a meltdown. Also I can get super hot or super cold and feel totally zoned out which is never very nice!

What happens to you when you’re in sensory overload?

Equally a good question but always a weird / hard thing to explain. It’s almost like I’m shutting down like  I’m shutting down like a computer I think. I feel totally overwhelmed , incredibly emotional, tearful, zoned out and generally odd. I bite my nails really badly and this ramps up even more during times like this. I can go quite non-verbal and not explain to anyone what’s really happening . I tend to find the nearest toilet that I can lock myself in and escape the environment or situation that started the overload. I retreat to my room and lie under my weighted blanket / duvet. I did then experience a sort of  ‘sensory hangover’ where I just need to be in a quiet place on my own for a bit to recuperate and feel better.

How does stress affect your ability to handle different sensory stimuli?

Stress makes everything sensory-wise like 100% worse. I find I can tip into sensory overload / meltdown much quicker when I am stressed and even a sudden noise or annoying smell can really grate on my nerves 😱 so I try and stick to routine and work the same hours each day and take regular breaks, etc. I also have a to-do list that keeps me on track daily in my life and work! I always try and avoid stressful situations where possible and say no to things like events I don’t feel I can handle.

How do you handle the overwhelm when you feel like you have made someone uncomfortable?

I try not to overthink things. The worst thing you can do is re-run over what you’ve said and over analyse things and it can lead to so much stress and unnecessary angst. I struggle with this as it’s so easy to lay awake at night and overthink things but just remember: the other person isn’t thinking about the conversation you had with them hours ago, they’ve moved on with their day and lives and I think it’s important to remember that a bit.

Not understanding typical boundaries in social or work context ie: talking religion at work?

This can be difficult because the boundaries are never very clear and I understand that. Try and put yourself in someone else’s shoes and think ‘could this spark a debate or upset somebody?’ before you go ahead and talk about it? For example I don’t talk about politics with anyone because I don’t understand it all! 😂 and I know people can be quite sensitive to that topic.

Do you ever punish yourself by not allowing yourself to stim?

No I don’t think so. If anything I’m the opposite and forget that swimming can help me which is why I have a post-it-note on my sensory / fidget  box that says *HELPFUL CRAP USE ME* 😂 😂 😂 I forget in times of overwhelm what helps me! Also just to add: you should never punish yourself for anything. Whether it’s stimming

I hope this was an interesting / helpful Q&A ☺️

Medications and being sensory

I’ve been wanting to write a post on my feelings on medications for a while. Have they helped me? What have I found difficult about them?

Medication is weird. Each time I try a new one it’s like a huge big change and I battle with the pros and cons each time.

Mental health medications:

I’ve tried them all. Well it feels that way. Since the age of 15/16 I’ve tried all sorts. Some with weird side-effects and some that have proven to be helpful enough that I’ve stayed on them for years. I have been/I’m still on a few. I’ve tried anti-depressants, anti-psychotics, anti-anxiety medication, etc. I’m currently on two medications for my mental health. I use a weekly pill box so I know what to take each day.

Annoying side effects I’ve come across:

  • Never feeling full and always feeling starving hungry
  • Muscle twitching. Not ideal when you’re sat in a meeting at work and your entire leg twitches throwing you forward in your seat a bit (true story #lovinglife)
  • I regularly forget to take the flipping medication (not a side effect just Emily’s rubbish memory)

Cholinergic Urticaria:

Think of it like a rash / hives. I take anti-histamines to control it, otherwise I flare-up and look like a tomato. Think Violet from Charlie and the Chocolate Factory (but red) and you’re not far off. If I’m honest I still flare-up and go bright red and develop a nice patchy rash in these places:

  • All over my face
  • Chest
  • Arms
  • Hands / knuckles
  • Legs / knees

Very random. Read more about my cholinergic urticaria in a previous post here: Cholinergic urticaria…and what on earth it is.

Other:

Night sweats. I take a ridiculously accurate amount – 3 quarters of one tablet that’s how sensitive I am to this one. If I take a full tablet I find I don’t pee. Like all day. At all. This is not good apparently. (It’s a tablet that primarily elderly people can take to improve incontinence issues but it is also used to treat excessive sweating. Interesting right?!)

My conclusion:

I think medications have helped me. In the long run. They never seem to kick in for what seem like months and then I feel more stable without realising and wonder if it’s the medication that’s built up in my system and is finally kicking in. Of course I’m no doctor or medical professional. Some people just don’t find medications work for them or have never tried them. And that’s okay too. It’s so hard to tell what’s helping and what isn’t so I totally get that. For me it’s something I think I’ve found beneficial and I have followed my own doctors advice on what he feels is best for me.

One thing I want to mention is that side effects do indeed suck, I 100% feel for all those out there who find their medication is helpful but are then are stuck with annoying and sometimes plain weird side effects.

Why not listen to my podcast surrounding the idea of medications and mental health here

And just a tiny bit of humour to finish:

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Illustrations in the slideshow by the epic illustrator: Ruby etc

 

Sensory Supermarket Trip 🛒

Hi everyone! This video documents my visit to a supermarket (in the UK) as a sensory-person! I explain throughout the video via captions how I am feeling and what is affecting me. Do you also struggle in supermarkets or shopping situations? If you have any good coping mechanisms feel free to share them in the comments below!

Sensory Festive Season 🎄

Ah yes the festive season is well and truly upon us. Welcome to the ‘random questions Emily gets asked at this time of year’.

Yes I went to my team dinner at work. Yes it was painful. Yes I went to our company Christmas party. Yes it was painful and LOUD. Yes I got dragged onto a dance floor against my own wishes. But I survived the environment. Yet I miss ONE cocktail night out and a co-worker comes up to me the next day and says ‘didn’t see you at the pub last night’ and catches me off guard. UGH.

I’m trying to navigate this sensory world and my limit is usually one social / festive gathering and I managed two out of three! So what would make my festive season that little bit better? Less questions.

1. I don’t drink alcohol. For some reason this throws everybody and I am questioned beyond belief. I don’t like the taste. That’s all there is to it! And yes, I’ll have a lemonade instead please.

2. I don’t eat much meat. This throws everybody. Again: I don’t like the taste (although chicken is okay sometimes). It’s easier to say I’m a vegetarian 🌱

3. I do find it difficult to dress up. I can wear a dress but I don’t like anything ridiculously tight or short. And high heels are a bit of a no-go due to tripping over my own feet normally in trainers everyday!

4. I’m dealing with sensory stuff in a new environment and holy moly all these questions do not help!

I can have fun without drinking, eating and dressing up. (Aka: cosy nights in watching Bake Off, Top Gear, Brooklyn 99 or a Louis Theroux documentary. Equally tucked up in bed with a book is just great too!)

Drawing by me. This post featured on my 21andsensory Instagram

I was interviewed!

Hello. This is just a little blog post to say: I was interviewed on a podcast!

The lovely people from Chewigem interviewed me and the episode titled: ‘SPD and adulthood with 21andsensory’ came out today! If you have a spare moment why not check it out here:

https://chewigem.podbean.com/e/spd-and-adulthood-with-21-and-sensory-sensory-matters-31/

Also you can check out the podcast here on Apple Podcasts

I am a Chewigem Affiliate! They are company who have years of experience, designing, adapting and creating a range of chewing, fidget and sensory aids for children and adults. Check out their website.

I’d love to hear your feedback and any comments you have ☺️

Chewigem October Offer…

Hi everyone! I thought I’d mention that Chewigem have an awesome October offer on their skull and cat pendants…

BUY ONE GET ONE HALF PRICE!

If you’d like to redeem this offer please click the links below and don’t forget to pop the code: ‘Halloween’ in at the checkout! 🎃🦇👻

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Let me know if you make use of the offer and what your favourite chewellry item is!

I am a Chewigem Affiliate! They are company who have years of experience, designing, adapting and creating a range of chewing, fidget and sensory aids for children and adults. Check out their website.

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Book Review: ‘Odd Girl Out’

 

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‘Odd Girl Out’ is a book by the lovely Laura James. Laura is an author and a journalist (and the owner of a communications agency). She is a mum of four children and lives in North Norfolk, UK. Laura tracks the year of her life in this book after receiving a diagnosis of being autistic from her doctor.

Here is a little synopsis:

What do you do when you wake up in your mid-forties and realise you’ve been living a lie your whole life? Do you tell? Or do you keep it to yourself?

Laura James found out that she was autistic as an adult. Odd Girl Out tracks the year of Laura’s life after she receives a definitive diagnosis from her doctor, as she learns that ‘different’ doesn’t need to mean ‘less’ and how there is a place for all of us, and it’s never too late to find it.

Laura draws on her professional and personal experiences and reflects on her life in the light of her diagnosis, which for her explains some of her differences; why, as a child, she felt happier spinning in circles than standing still and why she has always found it difficult to work in places with a lot of ambient noise.

Although this is a personal story, the book has a wider focus too, exploring reasons for the lower rate of diagnosed autism in women and a wide range of topics including eating disorders and autism, marriage and motherhood.

This memoir gives a timely account from a woman negotiating the autistic spectrum, from a poignant and personal perspective.

Quote from amazon.co.uk

My review:

This book is phenomenal and these are the main reasons why:

  1. Whilst reading it I’ve never felt SO understood.
  2. Laura is very open and forthcoming about her struggles. This is so refreshing.

The book covers Laura’s autism assessment and diagnosis, childhood, teen years and adulthood so far. It’s fascinating to read how Laura was assessed/diagnosed aged 45 and how she has built up so many different coping mechanisms in order to function in a neurotypical world.

Laura’s book also goes into detail about things like relationship struggles and her special interests. This was particularly interesting to read about and it really emphasised how important special interests are to autistic people, and reinforces the point that they should never be denied or taken away from someone.

‘All my life I had tried so hard to be neurotypical, but in that one moment it became utterly clear that I was never going to fit that mould.’ Laura James, The Guardian.

Laura writes about all the daily and mundane things that for some can be such a struggle. Like working in an open plan office. Neurotypical people can deal with this environment okay and sometimes even enjoy being able to talk to people freely around them. For Laura (and me!) it’s nothing short of a bloody nightmare. The sound levels change so frequently that it can be quiet one moment and so loud the next that you can’t think or function properly. Bright strobe office lights can be distracting and too much to bear (and if you haven’t already why not read about my fluorescent jacket troubles in my own office here!). Not to mention the varying smells, people touching you from behind to grab your attention, etc. New experiences really are so overwhelming. This book really will open your eyes to the world around you and make you think twice when you are in these sorts of environments.

The depictions of autism that are mainstream tend to be from things such as: RainmanThe Curious Incident and the Netflix series Atypical. This is all well and good but these films and shows sum up autism to generally be a very male condition when really it’s not at all. Female autism is less documented and understood and I feel that Laura touches on this: a lot of female autistics mimic others around them in things like social situations and are able to get by copying and learning from others behaviours. I think this is why a lot of girls are going undiagnosed for so long. Because we are able to just about manage and put on an act/mimic others to get by okay in life.

A lot of girls are told they ‘don’t seem autistic’. I think this is because we are able to cope on the surface of things and learn behaviours such as keeping good eye contact in order to fit in. It’s all about being able ‘pass’ socially in order to stay under the radar and seem ‘normal’. That’s pretty awful don’t you think? I constantly have to push myself into new situations that I don’t want to do and can’t cope with just to seem like I am normal. Then I can have meltdowns before and after these because it requires so much of my energy and is so hard sensory-wise.

It’s obviously slightly tricky to write a book review as I don’t want to giveaway large sections of what happens because people might want to read it!

I do just want to mention a couple of things. This book was a bit hard to read. I don’t mean this in a bad way at all – it was always going to be difficult to read a book on someone else’s life especially if they struggle with the same things as me (or you). I found that a lot of the autism and sensory parts of the book made me upset / triggered bad thoughts and feelings. This did not put me off and should not put you off either. I think I just resonated with a few of Laura’s struggles so much that I couldn’t help but feel upset but also relieved all at the same time. And yes, I cried through parts of this book. I’ve only admitted that to be honest, because so many things Laura mentioned echoed my own struggles.

The one other thing to mention is that the book can be slightly hard to follow at certain points as Laura jumps back and forth from her childhood memories/life to the present day but this might just be a dyslexic thing I struggle to keep track of!

I’m going to admit to something that you’ve probably already guessed by reading my blog. I have always been the Odd Girl Out. Throughout my life I have constantly struggled with the seemingly normal and mundane things through childhood to my current early adulthood. I hate all the things that neurotypical and young adults seem to love doing like: going to loud places, loud music, meeting up with friends, going to new places, parties in general, restaurants, going on holiday, buying new clothes, drinking alcohol, going to super bright or colourful environments, trying new food, travelling…look the list is actually never-ending. The point I’m getting at is…this book made me feel less alone. I know that sentence is a little bit sad, but it’s true. Because having these struggles all the time is very (very) tiring and nobody else truly seems to understand me (apart from my mum!) or what really goes on in my head. This book gives me just a bit of hope for the future.

I have passed this book onto my mum who is currently reading it. I really think the book gives such an insight into what goes in Laura’s mind and highlights what other autistic people struggle with everyday.

So how would I sum this book up?

Laura learns that ‘different’ doesn’t need to mean ‘less’ and how there is a place for all of us, and it’s never too late to find it.

Conclusion: If you can, you have to read this book (no matter who you are!)

Read an extract of the book here

Read an article Laura wrote for The Guardian (UK) here

Buy the book here: UK / US / Rest of the world

‘Some autistic feels’

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So I received this super awesome ‘lil zine in the post from the super lovely Megan Rhiannon’s Etsy shop this week! It’s intricate illustrations are beautiful and give a little insight into ‘Some autistic feels’. Have a little click through the slideshow of images above which give a little sneak peek of some of the pages!

Follow Megan here: Twitter | Instagram | YouTube | Etsy UK Shop

Some of my own autistic feels:

  • Living in big comfy baggy jumpers and skinny jeans all day everyday. I would dress in grey and black 24/7 if I could!
  • Hot drinks: specifically tea which is my go to hot drink…(with plain digestive biscuits!)
  • My weighted blanket: I use it every night without fail and during the day if I feel stressed out or anxious (it’s from Sensory Direct)
  • My phone: I listen to lots of podcasts and audiobooks to keep me distracted and to learn on the go about new things. (I might do a little blog post listing all the podcasts I love) I also love taking photos and videos of quirky things.
  • My wave projector: I use this most nights, it replicates sea waves moving and it’s super calming to watch 😍
  • My Sensory DIY Box: my go-to when I need to fidget or calm down sensory-wise. Currently loving my little fidget cube and tangle!

So there are some of my own autistic feels – let me know what little things you use everyday to self-soothe or distract yourself in the comments below…