Sensory Self-Care for Neurodivergent Adults: Thriving Through the Summer Break
Summer can be a beautiful time of year—but for many neurodivergent adults, it also brings unique sensory challenges. From heatwaves and noisy gatherings to disrupted routines and overstimulation, the season can feel overwhelming. At our neurodivergent counselling clinic, we support adults in navigating these experiences with compassion and practical tools.
Here’s how to manage sensory sensitivities and protect your well-being this summer.
1. Plan for Predictability in an Unpredictable Season
Summer often disrupts routines with vacations, social events, and longer daylight hours. While spontaneity can be fun, it can also be dysregulating.
Try this:
Use a digital or visual calendar to map out your week.
Build in “buffer time” between activities.
Set reminders for hydration, meals, and rest.
Tip: Anchor your day with consistent morning and evening rituals to create a sense of stability.
2. Create a Sensory Toolkit for Summer Environments
Whether you're attending a BBQ, navigating a crowded beach, or just running errands in the heat, having a sensory toolkit can make all the difference.
Pack items like:
Noise-cancelling headphones or earplugs
Sunglasses or a wide-brimmed hat
Cooling towels or portable fans
Fidget tools or grounding objects
Tip: Keep your kit in your bag or car so it’s always accessible.
3. Find Regulating Activities That Fit the Season
Sensory regulation doesn’t have to stop in the summer. In fact, the season offers new opportunities for calming, joyful experiences.
Ideas include:
Swimming or floating in water
Walking barefoot on grass or sand
Gardening or tending to plants
Listening to nature sounds or ambient playlists
4. Set Boundaries Around Social Energy
Summer often comes with increased social expectations. It’s okay to say no—or to leave early.
Support yourself by:
Practicing scripts for declining invitations
Scheduling recovery time after social events
Letting trusted friends know your sensory needs in advance
Tip: “Thanks for the invite! I’d love to come, but I may need to step away if it gets too loud.”
5. Prioritize Rest and Recovery
Sensory overload can be cumulative. Make rest a non-negotiable part of your summer routine.
Try:
Daily quiet time without screens
Gentle movement like stretching or yoga
Mindfulness or body scans
Weighted blankets or compression wear
Rest is not laziness—it’s essential regulation.
Final Thoughts
Being neurodivergent in a neurotypical world is already a full-time job. Add summer’s sensory intensity, and it’s easy to feel overwhelmed. But with the right tools, boundaries, and support, you can create a summer that feels safe, soothing, and even joyful.
If you’d like personalized support, our neurodivergent-informed therapists are here to help. Whether you’re navigating burnout, sensory overload, or just need a space to be understood—we’re here for you.
📞 Reach out today to book a session or learn more about our counselling services.