Whats your Threshold?
When I got married, one of the things I found the most
difficult to get used to was sleeping next to my husband. It could be 12pm and
I still wouldn't be asleep. Not because I was stressed or fighting pain, but
because my husband was breathing too loud! Yes, you read right not snoring, but
breathing! Many people said I would ‘get used to it’, but 7 years later I still
have not.
Making sense of it all
I am auditory sensitive and without a pair of ear plugs, I can often not fall asleep. It's like
having a super power of sensitive hearing. While I can easily listen in on
quiet conversations in the next room, I also quickly get overwhelmed if there
is too much ‘busy’ noise.
Sounds that others can block out like the ticking of a
clock, tend to catch my attention. Everyone has their own sensory limits.
Having more insight into them can assist you to not only focus and avoid being
overwhelmed. It can also assist in managing your energy levels or spoon usage.
Think of the sensory input (i.e. The ticking clock) being a
like a dripping tap. Your sensory intake (your brain receiving stimulation
messages from your ears) would be a bucket catching the drops. Your sensory
threshold (feeling overwhelmed) the brim of the bucket. Some of us have smaller
buckets then others, therefore our thresholds could be reached quicker. Each one of us is unique and has different
size buckets. Each sense also has its own bucket so while someone may have a
small bucket for the noise / auditory
stimulation you might have a bigger bucket for smell or taste. This was
explained to me by one of my colleagues, which I then adapted to fit this post.
People with high threshold levels can tolerate more sensory
input, but also crave more input to feel satisfied. Low threshold levels would
cause you to feel overwhelmed quicker.
Both have their advantages and disadvantages. People with higher
thresholds will be more adventurous, but might miss details. Individuals with
low thresholds would like routine, are more meticulous but can also be seen as
boring. It is an individual scale.
Most of us know what pushes our limits. Whether it is a crowded shopping mall, the
labels in your clothes, flashing lights, the burning of incense or the textures
of some foods. Sometimes we have to deal with these sensations and sometimes we
can avoid them. When you are unaware of what pushes your buttons or how to
avoid being overwhelmed, your spoon expenditure increases. This can also affect
your sleep, concentration, impulsivity and emotions.
'Sensory Intelligence' as described by Dr A. Lombard is your
ability to understand the ways you react to sensory input and how to cope with
it. Simply explained this means knowing how to stop your bucket, no matter what
size, from overflowing. There are three basic ways of doing this:
If you know that polar-neck jerseys make you feel like you
are choking, return the jersey that your mother in law bought for you. If you
don't like light touch and therefore crowds of people fill your bucket, don't go shopping on Black Friday!
Think of the situations that you find stressful. What
sensory input could you avoid to help feel more regulated?
2) Anticipate
This is when you know that you will be in a situation that
could overwhelm you, but you cannot avoid it.
For example a family function. It is recommended that you anticipate the
event and prepare yourself (and your senses) for the onslaught. You could do
this by listening to some calming classical music on the drive over. Knowing
how long you will stay and who will be there are the cognitive preparation
details that will also assist you. Having a period where you can then calm down
after is also essential. This could be having a bath or doing a short
meditation once you're home.
3) Adapt
As adults, we are relatively good at avoiding or
anticipating. However, some situations I.e. Getting caught in a traffic jam
cannot always be predicted or avoided.
Because these are your senses, you also have to take
responsibility for them. This is twofold. Both communication with others on
your current levels and doing something personally about it. While I can ask my
sister to turn her music down, I can't ask my husband to stop breathing. So
it's earplugs to the rescue! In the case of the traffic jam, deep breathing or
chewing gum could assist you.
Ultimately, I feel that it links back to being mindful.
Being aware and curious about what fills your bucket and what you can actively
do to prevent an overflow.
For more information,
you can buy various books on this topic or complete a sensory profile yourself,
or contact an OT!
Check out this clip for more information: Are you a highly sensitive person
I loved this. I relate this to me knowing my triggers and managing them. For example, I can't tolerate cold water... so no swimming for me or I'll be down for the next three days.
ReplyDeleteGlad you enjoyed this post! My husband jokes with me that I can only swim in bath water!
DeleteI did see crowds which might cover my in laws? OK not really there are only 6 of them, maybe it is the in law thing but it is a serious trigger.
ReplyDeleteI love your post, it is good advice all around.
He he he 😊 Thanks for the encouragement!
DeleteLove this. I'm extremely sensitive! My husband's breathing is also a problem many nights, and has been the 7+ years we've been living together! I've also had to send him to another floor and behind a closed door because he was eating an apple.
ReplyDeleteIt's very frustrating sometimes, especially since adults don't take kindly to being asked to chew with their mouths shut!!!
I like the bucket analogy! I may need to steal it...
Glad you enjoyed it! I feel your pain 😜
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ReplyDelete