How I manage sensory sensitivity at the office
I wish we talked more about what it's like to be in office spaces, so this is a bit about my experience (and how it's shaped by my personal flavor of neurodivergence).
Psst. Haven't heard of "sensory sensitivity" before? I got you. Sensory sensitivity refers to the over- or under-responsiveness of someone's nervous system to stimuli like sounds, textures, smells, and more.
I used to go to the office five days a week without the vocabulary for what I was experiencing. I just knew I'd seek out dark, quiet corners to take breaks in.
I've since learned more, so I'm sharing this in hope that it offers some insight, and even permission to be gentler on ourselves in these spaces.
Sounds
Auditory sensitivity is the one I manage most at the office. My brain picks up on different layers of sound (from the buzzy hum of the HVAC to overlapping conversations) and can struggle to filter them appropriately.
I wear earplugs designed for conversations so I can listen more intently, with less competing input. When it gets loud (like in the cafeteria), I'll read lips to give my brain another channel to focus on.
For solo work, I put on headphones and listen to music. I experience music in a deeply immersive way, so I'm particular about what's playing (probably on repeat). My longtime favorite for working is Tycho and more recently Malte Marten's hand pan videos.
Sights
I think Joe in Joe Versus the Volcano (1990) said it best:
"Not that anybody could look good under these zombie lights. I can feel them sucking the juice out of my eyeballs."
Eight hours of screen time and overhead fluorescent lighting aren't kind to anyone's eyeballs. Mine don't let me forget it. I'm aware of the lights throughout the day in a way that can be quietly draining. So I keep a baseball hat on deck (my favorite literally says "This is my emotional support hat").
Textures
I get ahead of tactile sensitivity before I even get to the office, thanks to my wardrobe. I find fabrics that feel right and then buy variations of the same thing (I have eight of Everlane's "cozy cotton rib" tee, for example).
Food textures can play a part here too. I used to feel like I should try a little of everything from the cafeteria during lunch. But on days when my batteries are lower, a simpler plate means I can focus on the people I'm eating with instead of the experience of eating itself.
I'm still exploring techniques and embracing being visible as I use them. But I hope being open about the ways I make in-person work sustainable for me encourages others to be gentler on themselves too.