Sensory Needs Safety Guide

Structured safety tips for survivors with sensory sensitivities or impairments.

Sensory Needs Safety Guide

Before You Start

This guide offers practical options for people with sensory needs to adjust their environment during conflict or stress.

• Take what is useful; leave what does not fit your situation.
• Adapt ideas for home, work, school, or shared spaces.
• Combine this with other plans you may have in place.

Light and Noise Adjustments

Check Your Current Sensory Triggers

• Identify which light levels are hardest for you (very bright, flickering, sudden changes, or darkness).
• Note sounds that are most overwhelming (shouting, doors slamming, TVs, certain pitches, or background noise).
• Consider times of day when you are most sensitive (late at night, waking up, after work or school).
• List specific spaces that are usually harder (kitchen, hallway, shared living room, stairwell, parking area).

Light Adjustments You Can Prepare

• Choose lighting options you can control quickly:
  • Small lamp with a low-watt or warm bulb.
  • Nightlights to avoid total darkness in key areas.
  • Clip-on light or battery light you can move with you.
• Reduce harsh or sudden light:
  • Use curtains or blinds you can close quickly.
  • Add a thin cloth or shade over strong lights (safely, away from heat).
  • Position lamps so light is indirect, not pointing at your eyes.
• Plan low-stimulation options:
  • Keep a low-brightness setting on devices ready for use.
  • Have a “dim mode” routine: which lights to turn off, which to keep on.
  • Have sunglasses, visor, or hat reachable near high-glare areas.
• Note switches and controls:
  • Know which switches control which lights.
  • Identify any lights that are noisy or flicker and avoid them in your calm space.

Noise Adjustments You Can Prepare

• Sound-reducing tools:
  • Foam earplugs or silicone earplugs.
  • Noise-cancelling or over-ear headphones.
  • Soft headband headphones you can lie down in.
• Background sound options:
  • White noise (fan, app, machine).
  • Consistent low music without sudden volume changes.
  • Recorded nature sounds or neutral background audio.
• Room-level noise adjustments:
  • Place soft items (rugs, curtains, blankets) to reduce echoes.
  • Close doors or windows that bring in extra noise when possible.
  • Identify which doors or cupboards are loud and consider gentle closers or felt pads.
• Noise escalation plan:
  • Decide what you will try first when noise becomes overwhelming (earplugs, move to another room, start white noise).
  • Identify the quietest place in your home and how to reach it quickly.
  • If you cannot reduce noise, plan what you can control (breathing pace, ear protection, position in the room).

Communication Strategies With Sensory Needs

Clarify Your Sensory Limits

• Write a brief description of:
  • What kinds of light and noise are hardest for you.
  • What happens when you are overwhelmed (e.g., shutdown, difficulty speaking, confusion).
  • What helps you recover (quiet, lower light, time alone, specific tools).
• Keep this description for yourself, and use it to prepare what you might say to others.

Plan Simple Phrases for Overload

Prepare short sentences you can use when overloaded or close to overload.

• For light:
  • “This light is too bright for me. I need it dimmer.”
  • “I need to move to a room with softer light.”
• For noise:
  • “The noise is too much. I need a quieter space.”
  • “I can continue this conversation if the volume is lower.”
• For overall overload:
  • “I am overloaded. I need [5/10/15] minutes in my quiet space.”
  • “I still want to resolve this, but I need a short break first.”

Non-Verbal and Low-Verbal Options

• Hand signals:
  • Agree on a simple hand sign that means “I am overstimulated; I need a break.”
  • Use one sign for “quieter” and another for “lower light” if that is easier than speaking.
• Cards or notes:
  • Prepare small cards with printed phrases such as “I need quiet,” “Light is too bright,” “I need 10 minutes alone.”
  • Keep them in a pocket, wallet, or near common areas.
• Device-based communication:
  • Use a note app with preset messages you can show instead of speaking.
  • Create a basic “I am overloaded” message on your lock screen or quick notes if helpful.

Planning for Conversations That Might Become Difficult

• Choose the best available setting:
  • Have important conversations in spaces with adjustable light and lower noise when possible.
  • Avoid starting difficult talks in echoing or crowded areas if you can choose the location.
• Set expectations in advance:
  • Decide how long you can usually handle intense discussion before needing a break.
  • Plan neutral phrases to pause: “I want to keep talking, but I need a short sensory break.”
• After the conversation:
  • Plan a quiet, lower-light period for yourself to recover.
  • Note what worked and what did not work for future planning.

Safe Room Setup for Sensory Needs

Choosing a Space

• Look for:
  • A door that can close or partly close.
  • At least one light source you can control (lamp, window, nightlight).
  • Some barrier from common noise sources (TVs, entry doors, shared walls).
• Possible options:
  • Bedroom or spare room.
  • Bathroom with soft lighting.
  • Closet area or corner of a larger room with divider or curtain.

Light Setup in the Safe Room

• Primary lighting:
  • Use one main soft light (lamp, string lights, or warm bulb).
  • Keep overhead lights off if they are too bright or flicker.
• Backup options:
  • Battery-operated light, flashlight with low setting, or small lantern.
  • Nightlight or very low lamp for nighttime.
• Control plan:
  • Decide your “sensory reset” lighting (for example, one dim lamp only).
  • Keep any needed switches, remotes, or pull cords easy to reach from where you sit or lie down.

Noise Setup in the Safe Room

• Noise reduction tools:
  • Earplugs or over-ear headphones stored in the same place every time.
  • Soft furnishings (pillows, rugs, blankets) to absorb sound.
• Background sound:
  • Small fan or white noise machine if that helps.
  • Device with pre-downloaded calming or neutral sounds, in case internet is not available.
• Door and window adjustments:
  • Use a door draft stopper or rolled towel at the base of the door to reduce noise gaps, if safe.
  • Close curtains or blinds to reduce outside sound and light simultaneously.

Comfort and Regulation Tools

• Physical comfort:
  • Comfortable seating or a place to lie down.
  • Blanket or weighted item if that feels regulating for you.
  • Clothing layers you can easily change into for sensory comfort.
• Fidget and grounding items:
  • Soft object, fidget tool, or textured item.
  • Item with a neutral or calming scent, if scents do not overwhelm you.
  • Visual focus item (simple picture, neutral pattern, or blank wall space).
• Basic necessities:
  • Water bottle and simple snacks that store well, if appropriate for the space.
  • Any essential medications or medical items you may need during longer periods.

Access and Safety Considerations

• Access:
  • Keep the pathway to this space as clear as possible.
  • Store key items (earplugs, headphones, light controls) in one visible container.
• Boundaries and communication:
  • Decide if you will use a sign or indicator (for example, “Do Not Disturb” sign) when you are using the space, if safe to do so.
  • Plan how you will explain this space to others if needed (for example, “This is my quiet/sensory reset area.”).
• Review and adjust:
  • Test the space during lower-stress times to see what needs changing.
  • Update items as your sensory needs change over time.

Practicing and Updating Your Plan

• Walk through your light and noise changes step-by-step when you are calm.
• Practice your short phrases or signals for when you are overloaded.
• Try spending a few minutes in your safe room and note:
  • What feels regulating.
  • What is still too bright, loud, or distracting.
  • What items you wish you had close by.
• Review your setup regularly and adjust as your environment or needs change.

Recommended Articles

• Personal Safety Planning Checklist
• Grounding Strategies During Conflict
• Planning Quiet Exits From Tense Situations
• Setting Boundaries in Shared Living Spaces
• Using Support Animals for Sensory Regulation