I am a brand new SPD-er, in the sense that I only recently found out what SPD was about and that I most definitely fit the profile. So far, it has been two weeks since I swallowed the whole Too Loud, Too Bright, Too Fast, Too Tight book, aka Sarah's Life Story, aka Dan's Life Story. (cheers, Dan! ) I am having a very stressful time with my SPD because of several life circumstances, and I've decided that I need a sensory diet.

Only problem is, I can't afford to go to an OT to get one. So I need to make my own.

So far, here is what I've learned. I am sensory defensive in all the traditional senses to different extents and very vestibularly defensive. In sight, I can't stand bright light and often have headaches from all light. In hearing, I am the worst. All sound vibrates throughout my entire body. I have an opera degree, so the smallest negative variation in pitch makes my skin crawl. The buzzing of fluorescent lights can drive me mad on a bad day, but the worst is the television. I can't look away from even a "muted" television set because of the sound the on screen makes. I can jump sky high at the smallest noise. Touch, gah, that's a killer. My husband constantly wants to know why I pull away or why I sleep with my back to my child while he's in our bed. My personal space sometimes seems like a chasm, and I can't STAND the feeling of anything slimy on my hands. I also can''t wear socks. And just looking at someone with some kind of bump on their skin makes the bottoms of my feet go crazy. Scent is not so bad; I just can't stand anything chemical, like perfumes, Lysol, bleach. Taste is problematic but not dramatic; I'm just more sensitive to salt and sweet than most, although I have recently gotten even more defensive about swallowing foods. Vestibular is a nightmare. I can't look at a cartoon character standing within a foot of a cliff, much less a person standing near me leaning on a railing or (argh!) sitting on it. I've had to leave sporting events because I couldn't handle looking at the field. And I can't swim because of the terror of not feeling my feet on the ground. Add to that that I'm also sensory seeking with chewing and rocking, and you get me.

Ok, done with that part. Here's what I've done so far as far as sensory diets go.

I have a therapy ball, the kind you sit on. I like to roll on that on my stomach. Gives an amazing amount of pressure, but makes it hard to breathe while I'm doing it because I am severely overweight. It helps for a few hours afterward; I feel more relaxed. I also sometimes use it to bounce and sway back and forth, which also relaxes, but to a lesser extent.

I have a yoga ball, the small kind filled with sand meant as a small hand weight. I lie on it and use it to massage my lower back, where I have a lumbar vertebra that is always out of socket. I usually do this at night before sleeping, and I can feel the relaxation from that part way into the next day.

I have a hard plastic coffee stirrer at work that I chew on throughout the day. It helps my need to clench my jaws constantly. I've tried gum, but my quick gag reflex/swallow defensiveness kicks in and cancels some of the good effects. Other than that, compulsive overeating has been the name of the game for years. Definitely not my goal now, so I'd like to improve here.

I recently found a finger rosary online for hand stimulation. I am often seeking tactile input with my fingers and hands, so this works well as a meditative device (no offense to the Catholics who might be around, but I use prayers other than those strictly called for by traditional Catholic rosaries). I also sometimes use it for a pressure device when I'm getting overwhelmed while driving, since it fits on my ring finger on my right had and has knobs that can be squeezed. Not ideal, but it is a beautiful piece of antique art. (shrug)

I am learning that lots of what I did as a musician was probably done in my own defense unconsciously. I've started doing simple voice warm-ups again in my car on the way to work. It gives good vibrations and helps drown out some highway noise, but it cuts my concentration for driving while it calms my nerves. I really wish I could have my piano in my home, but it's too big. That was an awesome sensory workout; music notes in tune, vibrations, deep pressure from fingers all the way through shoulders, back, and torso, and drowning out other noises. (sigh)

I apologize for this being so long, but these routines aren't turning into nearly enough for me. I really need a better, more organized sensory diet. I am also in deep need of some "emergency" coping mechanisms as well. My current job is low key, but the job I'm applying for now is a public position in a library, so while it is quiet mostly, there's a lot of movement in areas surrounding my (possible) post. Any kind of insight or advice would be deeply appreciated.

You mentioned that you are light sensitive, Irlen Lenses really help with this problem. I have also found that for me personally, that when dealing with my light sensitivity, my other sensory problems are less problematic.

http://irlen.com/index.php

Although Irlen Lenses are expensive they are worth the cost.

For when you aren't at work, but you want to concentrate on something, do you have comfortable headphones? For me they don't even need to be connected to anything to help, but listening to Heavy Metal Music or Opera helps me just by itself.

I have a Therapy ball. I like to bounce on it. Sometimes I sit on it with the laptop on my lap. Probably not the best thing to do, but it lets me pretend that I am getting some exercise while I am sitting on my lazy butt.

Well, let's see what I can suggest here, to help get you started. From someone who's been at it for about 2.5 years already. (Though I'm sure we'll have plenty more experienced that I am join here).

Rule of thumb though, when creating a sensory diet:
1. Get rid of everything you hate, as much as possible. Find substitutes that are less offensive whenever necessary and possible.
2. Find the things you love, that calm and center you, and find ways to integrate those into your daily routine.

(06-08-2010, 02:37 PM)mawkinberd Wrote: I am sensory defensive in all the traditional senses to different extents and very vestibularly defensive.

Okay, then let's first focus on ways of reducing unnecessary and potentially harmful sensory input.

Quote:In sight, I can't stand bright light and often have headaches from all light.

Okay, are you able to tolerate wearing sunglasses? That's a start. I have to say though, often the thing that's helped me through the most has been to take breaks when in brighter areas. I used to work in a grocery store, and man was that awful! Well, I would spend at least a few minutes every hour in the bathroom with the lights out, giving myself joint compressions to help balance my systems as best I could. Sensory breaks are critical. Find a good place where you can be alone and tailor it specifically to your needs.

Quote:In hearing, I am the worst. All sound vibrates throughout my entire body. I have an opera degree, so the smallest negative variation in pitch makes my skin crawl. The buzzing of fluorescent lights can drive me mad on a bad day, but the worst is the television. I can't look away from even a "muted" television set because of the sound the on screen makes. I can jump sky high at the smallest noise.

Beeeen therrrre... (I need to find a good hugging emoticon!)
Here's what's helped me the most with avoiding harmful auditory input - earbuds!!!
Do you have any of the earphones for portable music that go directly into your ear? That's what I'm referring to, and they are a lifesaver! They act as an ear plug by blocking out external noises, but they also give you the ability to drown it out with your favorite relaxing music . I stick those in and use them the whole time when I'm at school (between classes), when at the mall or a store, or whenever I'm in a place that is bombarding. Can't tell you how much they've done for me over the past couple years.

Quote:Touch, gah, that's a killer. My husband constantly wants to know why I pull away or why I sleep with my back to my child while he's in our bed. My personal space sometimes seems like a chasm, and I can't STAND the feeling of anything slimy on my hands. I also can''t wear socks. And just looking at someone with some kind of bump on their skin makes the bottoms of my feet go crazy.

Yes, tactile defensiveness can be quite the killer, can't it? I've got a ton of tactile issues myself (actually, all 8 of my senses are pretty screwed up, lol).
The best treatment for this is Wilbarger brushing, but that's only if you have an OT, which you don't right now. There are other ideas though. I would continue doing all the things you are likely already doing with your clothing (as soft and comfortable as possible, no tags, take opportunities to wear less when possible, etc.).

You could look into massaging yourself, especially your arms, legs, and back. Take warm baths. Use heat compresses. These are all ideas. Another would be, whenever you're giving yourself this input, to do joint compressions as well. From a seating position, press down on your knees 10 times (toward the floor) and then in on your knees 10 times (toward your body). Be pretty firm to reduce light touch and increase deep pressure. That can give you almost a half hour of improved focus. I do it whenever I'm particularly frazzled, and it it's always helped me at least a little. You may also want to look into getting a mini trampoline, as that also gives good muscular feedback.

Quote:Scent is not so bad; I just can't stand anything chemical, like perfumes, Lysol, bleach.

Okay, not so bad, but try to find less harsher cleaning chemicals. Make sure the room is always well vented, and try to limit the time spent using these, and have others pitch in and do some of the cleaning from time to time (if that's possible, lol). Just a couple thoughts...

Quote:Taste is problematic but not dramatic; I'm just more sensitive to salt and sweet than most, although I have recently gotten even more defensive about swallowing foods.

Okay, so 'taste' may not be such an issue, but pay close attention to what is called Oral Defensiveness. It's the textures that may be causing the swallowing sensory issues. I know that's what it is mostly for me, and believe me, I've had many years where I was terrified of swallowing stuff. There are also tactile stimulation devices that help to reduce oral sensitivity, but again, that's likely to require an OT. Just beware of the textures, find what doesn't work for you and avoid it whenever possible.

Quote:Vestibular is a nightmare. I can't look at a cartoon character standing within a foot of a cliff, much less a person standing near me leaning on a railing or (argh!) sitting on it. I've had to leave sporting events because I couldn't handle looking at the field. And I can't swim because of the terror of not feeling my feet on the ground.

Ah... and the underlying sensory system reveals itself. When that vestibular sense is off, it can effect all the other senses, or at least indicate dysfunction elsewhere. I also have a ton of height problems and can't swim. I get motion sickness from car rides and all that stuff that you'll often encounter with vestibular issues.

Feel free to continue avoiding these activities for the time being. They are known to trigger issues for you, and I don't advice doing them over and over again, ever. When you have an OT, which I would recommend getting one once you can, they'll have plenty they can do for this sense. For now, continue to take it easy on this system. Giving yourself good 'crashing' input would also be beneficial, like the kind of input you may get from a trampoline. Daily walks and working out can also help.

Quote:Add to that that I'm also sensory seeking with chewing and rocking, and you get me.

You may also want to look into using hard, sugar free bubble gum for chewing input. The harder, the better, generally. The reason you're having the gag issues with the other stuff may have been caused by the texture. You want to really give your mouth a workout here, to keep from teeth clenching and other things you may be doing that are potentially more destructive. Otherwise, these are very common stims.

Quote:I have a therapy ball, the kind you sit on. I like to roll on that on my stomach. Gives an amazing amount of pressure, but makes it hard to breathe while I'm doing it because I am severely overweight. It helps for a few hours afterward; I feel more relaxed. I also sometimes use it to bounce and sway back and forth, which also relaxes, but to a lesser extent.

Good! Therapy balls are great . I have 2 in my bedroom, myself. They should also help with your vestibular/balance issues. These are typically recommended by OTs, so keep up the good work with this.

Quote:I have a yoga ball, the small kind filled with sand meant as a small hand weight. I lie on it and use it to massage my lower back, where I have a lumbar vertebra that is always out of socket. I usually do this at night before sleeping, and I can feel the relaxation from that part way into the next day.

Ah, this sounds like great tactile and proprioceptive input right here . You may also want to consider doing this during the mid-day, to keep the good feelings lasting all day .

Quote:I have a hard plastic coffee stirrer at work that I chew on throughout the day. It helps my need to clench my jaws constantly.

Good idea with the stirrers. Refrigerator tubing is also a good one. I love chewing on that stuff, lol. There are other chewable stuff available that you may want to look into as well. Other chew toys.

Quote:I recently found a finger rosary online for hand stimulation. I am often seeking tactile input with my fingers and hands, so this works well as a meditative device

Also good. Handheld fidget toys are great, aren't they? I always recommend them to people, and they give you good tactile and muscular input.

Quote:I've started doing simple voice warm-ups again in my car on the way to work. It gives good vibrations and helps drown out some highway noise, but it cuts my concentration for driving while it calms my nerves.

Ah, music is always a great sensory input device, I would say. I played trombone for several years and that was very good input for my mouth, muscles, balance, everything. If you love the piano but can't fit a full one, what about a keyboard? I know it's not quite the same thing, but could that fit, and could you afford one? It would probably be a good investment for you there.

Quote:My current job is low key, but the job I'm applying for now is a public position in a library, so while it is quiet mostly, there's a lot of movement in areas surrounding my (possible) post. Any kind of insight or advice would be deeply appreciated.

Ah, you know, I work in a writing center at school, which is a lot like a library, except more noisy, with tables instead of stacks of books, and people are coming up to me to get papers checked all day. That can be a bit intense at times, but it still beats my old job *big time*. I think a library job could probably work for you, so long as it's quiet enough, noise being such a big issue for you. My job has a 'chill room' which is a small room with just 2 couches and a bookshelf. It's great.

I think a lot of sensory defensives are working at libraries, so if something bugs you, odds are it may be bugging someone else there. I know plenty of SPDers are working at my job. I can tell just from talking to them and how much we all sympathize with each others quirks , man is it ever obvious, lol.

Well, I hope this is helpful for you . And don't worry about writing such a long post, I've written far larger posts on even narrower topics, lol. Take good care, and let me know if you have any questions. This is definitely a topic for our wiki as time goes on!

You know, I'm glad you brought the Irlen up. I read about that in your introduction and forgot to ask about it. I'm looking into it right now on their site. Don't know if getting an Irlen tech in north Louisiana will be too expensive for me right now, but I'm looking into it.

I don't have headphones currently, but that's partly because, even though making music is very healing for me, listening to it is often painful or annoying. I don't know if ear plugs will be helpful, but I was considering that.

I only wish I could fit my laptop on my lap while on my therapy ball. lol I think I'd live there if I could. But I am rearranging my living room later this week, so maybe I'll set a table up for my laptop and put the ball next to it. That would be helpful. And you know, just the balancing is great for your core muscles, so you actually are getting some exercise.

I'll let you know how my contact with the Irlen folks work out.

---

(06-08-2010, 03:56 PM)D1G1T Wrote: Well, let's see what I can suggest here, to help get you started. From someone who's been at it for about 2.5 years already. (Though I'm sure we'll have plenty more experienced that I am join here).

Rule of thumb though, when creating a sensory diet:
1. Get rid of everything you hate, as much as possible. Find substitutes that are less offensive whenever necessary and possible.
2. Find the things you love, that calm and center you, and find ways to integrate those into your daily routine.

Oh man, you are so right. I am in the process of trying to do this for my house, meaning getting rid of the offensive. Since I'm pretty defensive of many things, cleaning is more than a chore, and my husband isn't much better on that score. lol Add a toddler in the mix, and it makes things even more interesting. But all excuses aside, I'm trying to get there.

Quote:Okay, are you able to tolerate wearing sunglasses? That's a start. I have to say though, often the thing that's helped me through the most has been to take breaks when in brighter areas. I used to work in a grocery store, and man was that awful! Well, I would spend at least a few minutes every hour in the bathroom with the lights out, giving myself joint compressions to help balance my systems as best I could. Sensory breaks are critical. Find a good place where you can be alone and tailor it specifically to your needs.

Ok, I'm not so good to myself with the sensory breaks. My current job is very stable as far as most input, but... my boss is lonely and bored, and he thinks it's funny to annoy me. Flicking my ear, sneaking up on me, tearing up (unimportant) papers I've printed, etc. Part of the reason for the hopeful job change. I need to take bathroom breaks, I guess. lol Sunglasses, though, I use all the time in the car. I can't survive the trip home without them.

Quote:Beeeen therrrre... (I need to find a good hugging emoticon!)
Here's what's helped me the most with avoiding harmful auditory input - earbuds!!!
Do you have any of the earphones for portable music that go directly into your ear? That's what I'm referring to, and they are a lifesaver! They act as an ear plug by blocking out external noises, but they also give you the ability to drown it out with your favorite relaxing music . I stick those in and use them the whole time when I'm at school (between classes), when at the mall or a store, or whenever I'm in a place that is bombarding. Can't tell you how much they've done for me over the past couple years.

As many times as I've heard people say this, I think I'm going to have to try this. I'll just have to be REALLY choosy about the music; lots of music drives me nuts if it's even a little out of tune. I guess that's why I like the piano so much. lol

Quote:You could look into massaging yourself, especially your arms, legs, and back. Take warm baths. Use heat compresses. These are all ideas. Another would be, whenever you're giving yourself this input, to do joint compressions as well. From a seating position, press down on your knees 10 times (toward the floor) and then in on your knees 10 times (toward your body). Be pretty firm to reduce light touch and increase deep pressure. That can give you almost a half hour of improved focus. I do it whenever I'm particularly frazzled, and it it's always helped me at least a little. You may also want to look into getting a mini trampoline, as that also gives good muscular feedback.

I LOVE the knee compression idea. I'm starting that one right away. I've had a difficult time understanding how to work the joint compressions without just, well, jumping. I have weak ankles and knees, and I'm hoping that, with a better sensory diet, I'll reduce my "chewing" cravings enough to make a healthier diet for myself and lose some weight. I'd love to work a trampoline, but I'm a bit scared to try it.

Quote:Okay, not so bad, but try to find less harsher cleaning chemicals. Make sure the room is always well vented, and try to limit the time spent using these, and have others pitch in and do some of the cleaning from time to time (if that's possible, lol). Just a couple thoughts...

I've been researching "crunchy mama" styles of cleaning recently, and they usually eschew harsher chemicals for cleaning. I'm definitely looking to try that. As for venting the room, I can't stand to clean otherwise. My husband has learned that one the hard way.

Quote:Okay, so 'taste' may not be such an issue, but pay close attention to what is called Oral Defensiveness. It's the textures that may be causing the swallowing sensory issues. I know that's what it is mostly for me, and believe me, I've had many years where I was terrified of swallowing stuff. There are also tactile stimulation devices that help to reduce oral sensitivity, but again, that's likely to require an OT. Just beware of the textures, find what doesn't work for you and avoid it whenever possible.

The more I read, the more I think I'm REALLY going to have to look into working with an OT, even if it is only for short term. The oral defensiveness was almost completely out of hand a month or so ago, so much so that I almost couldn't eat at all. For a heavy person like me, that's almost unheard of. I'm still struggling with it; I can't eat soup almost at all, for example.

Quote:Ah... and the underlying sensory system reveals itself. When that vestibular sense is off, it can effect all the other senses, or at least indicate dysfunction elsewhere. I also have a ton of height problems and can't swim. I get motion sickness from car rides and all that stuff that you'll often encounter with vestibular issues.

Feel free to continue avoiding these activities for the time being. They are known to trigger issues for you, and I don't advice doing them over and over again, ever. When you have an OT, which I would recommend getting one once you can, they'll have plenty they can do for this sense. For now, continue to take it easy on this system. Giving yourself good 'crashing' input would also be beneficial, like the kind of input you may get from a trampoline. Daily walks and working out can also help.

Funny story about avoiding those activities. I once had a visiting director in a show that wanted to have me on an open staircase for a chorus role. When I told him I couldn't do it, he started telling me about this "diva" (with the undercurrent that I was being unreasonable) to give up her fear of heights for a show. He then guaranteed me that he would be able to cure me of fear of heights in a day's time. When we came back for rehearsal, he announced to the whole group that he was going to need volunteers to stand on the staircase because (he sneered) Sarah can't deal with heights. What he didn't realize was that the whole group knew very well how terrifying heights were for me, so there immediately came three or four volunteers and a murmur of, oh yeah, we need to get her down over here. (snicker) He never brought it up again.

I definitely appreciate someone telling me to avoid those things. Do you know how emotional you got me when I read that? Somehow, permission to relax and allow my fears to not be pushed beyond their limits... wow. I like permission.

Quote:You may also want to look into using hard, sugar free bubble gum for chewing input. The harder, the better, generally. The reason you're having the gag issues with the other stuff may have been caused by the texture. You want to really give your mouth a workout here, to keep from teeth clenching and other things you may be doing that are potentially more destructive. Otherwise, these are very common stims.

Oi veh, you are right there. Texture is a beast. I'll keep working on that one.

Quote:Good! Therapy balls are great . I have 2 in my bedroom, myself. They should also help with your vestibular/balance issues. These are typically recommended by OTs, so keep up the good work with this.

Yay! The ball is my friend.

Quote:Ah, this sounds like great tactile and proprioceptive input right here . You may also want to consider doing this during the mid-day, to keep the good feelings lasting all day .

This ball used to have a "mate," and I need to find it so I can have one at work and one at home.

Quote:Good idea with the stirrers. Refrigerator tubing is also a good one. I love chewing on that stuff, lol. There are other chewable stuff available that you may want to look into as well. Other chew toys.

I don't guess I know what refrigerator tubing is. I'd like to find something with a little more chew to it, because my jaws aren't exactly thanking me. lol

Quote:Ah, music is always a great sensory input device, I would say. I played trombone for several years and that was very good input for my mouth, muscles, balance, everything. If you love the piano but can't fit a full one, what about a keyboard? I know it's not quite the same thing, but could that fit, and could you afford one? It would probably be a good investment for you there.

I'm wondering about this one. For me, the vibrations of the strings, the pressure necessary to push down the keys, the pedal actions, all of those things were so critical. I'm willing to try it. I'm researching for options. Maybe I can find one with a somewhat realistic key pressure feel. That would be awesome.

Quote:I think a lot of sensory defensives are working at libraries, so if something bugs you, odds are it may be bugging someone else there. I know plenty of SPDers are working at my job. I can tell just from talking to them and how much we all sympathize with each others quirks , man is it ever obvious, lol.

Haha! Yeah, now that I know what's up for me, I have started seeing SPD signs everywhere. lol One of my best friends who works in the library is definitely a candidate, in my mind. I'm going to see if he's interested in talking about it.

Quote:Well, I hope this is helpful for you . And don't worry about writing such a long post, I've written far larger posts on even narrower topics, lol. Take good care, and let me know if you have any questions. This is definitely a topic for our wiki as time goes on!

Oh man, would I ever love to have that as a wiki topic. So many places talk about different ideas for sensory diets with general terms rather than specifics. It makes things a little difficult for we the self-starting crowd.

This has been enormously helpful. Thank you so much for giving me a boatload of ideas. I'm sure I don't have to tell you how much that means to me right now. And yes, a good hug smily would be very much appreciated. (((hugs)))

A long time ago I realized that my allergies and paralysis attacks made cleaning impossible for me. I have a maid service that comes clean my house once a month and have been doing it for over 10 years.

It is expensive but better than my husband coming home to find me passed out on the floor barely breathing.

For similar reasons we pay for a lawn service (I am allergic to grass and can't be outside or have windows being open when the grass is getting cut).

I just wish I could list the maid service and lawn service as a medical necessity.

I need to find a video on how to do the comprehensions.

Update time! Perhaps premature, but perhaps not.

For the Irlen project, I'm going to have to wait. The closest Irlen center is five hours away from where I live, plus the fees for screening, evaluation, and the tinting. Altogether, according to the info I got from their office, it would be over $1000 plus travel expenses. I'm planning to try the overlays on my own to get a feel for it, and if those are helpful, I'll have to start saving.

Driving is getting easier. I now chew gum lightly as I drive and either press my ring on my finger or do compressions. Man, head compressions have been crazy good! I like them almost as much as I like pulling my hair now. And they're really helping the drive, esp. if I use them at all stop lights. Helps with the stop/go problem for me.

This morning, I got ear plugs. Oh. My. Goodness. I've had them in for 2 hours, and I don't know if I ever want to take them out. I was afraid at first that I wouldn't be able to hear well enough to work in the office with them, and that has not been the case at all. Once my ears were used to them, I could easily hear spoken conversation with my boss. I can't hear the ticking clock or the overhead lights, but other than that, I can hear everything else easily enough to not feel uncomfortable or worried that I'll miss something. So so awesome! I cannot remember a time I've had my jaw unclenched for such a long period of time prior to this.

I still have a long way to go, but I feel like I'm making progress.

LOL... want a laugh? (It's much better than being disappointed.)

So, I had the ear plugs in all day Friday. I'd take them in and out if I needed to hear something important. Unfortunately, even though I cleaned my ears well beforehand, that led to earwax being pushed against my ear drum. So now, I have a headache, extra pressure in my ears, and did I mention the headache? Ouch!

Funny part? I got the "stuff" to put in my ears to melt the wax and get it out. It worked for my right ear. Not the left. Now, it is clogged as thoroughly as it can be, and it feels like I still have an ear plug in there. Were it not for the pressure, I'd be happy about that! lol It actually sounds rather nice, although I'm constantly turning my head to hear my husband speak.

Yeah, I don't think ear plugs are gonna work to well until I work this out.

I promote headphones over ear plugs, even if they make you look dorky. I find headphones hurt less.

I wasn't as concerned about looking dorky as having work issues, but yeah, I can see why you say that. (sigh) It's a shame; I really liked the way the ear plugs felt.