Part 3: Managing Sensory Overload at Mealtime - Touch
For neurodivergent folx with eating disorders or difficulties, feeling bombarded by external sensory input when you sit down to eat a meal can add stress to a care task that may already feel difficult for you. Fortunately, there are strategies out there that can help.
Welcome back to my series on managing sensory overload at mealtime. Let’s explore our sense of touch.
If you haven’t already, check out Parts 1 and 2 in this series.
Have you ever sat down to eat a meal and felt like your clothes were too restrictive or like you need to be completely comfortable before you can eat? For those of us with sensitive to touch, to the way our clothes and the world around us interact with our skin, getting comfortable prior to eating can be quite the feat.
I know there are times that I feel like I need to change my whole outfit before I can sit down and enjoy my meal. Did you know that tight waistbands can actually interfere with digestion or cause stomach pain? This is something I have experienced myself on many occasions.
Sometimes we might feel uncomfortable in our skin, but have difficulty pinpointing how to improve the sensations we’re experiencing. This is especially true if you are already feeling overwhelmed by eating.
The good news is, there are strategies that can help. Being a neurodivergent nutritionist has helped me to pick up on some great tips and questions to ask.
Let’s walk through some questions to ask yourself and some ideas for solutions when your sense of touch is firing on all cylinders at mealtime. Please keep in mind that some of these suggestions may not be appropriate if you are not in a safe or supportive environment.
3 Questions for Touch Sensitivity
Question 1: Can I make my clothes more comfortable? (Are they feeling restrictive or is the sensation unpleasant for other reasons?)
Change your clothes into something looser, tighter, or softer
Unbutton your pants
Take your bra or binder off
Take off your jacket or sweatshirt
Remove your shoes and/or socks
Question 2: Is there anything else in the environment I have control over?
Adjust the thermostat to your liking
Move away or towards an airvent, window or other source of heating/cooling
Sit in a more comfortable chair or place a cushion/pillow underneath you
Eat on the floor or in bed
Question 3: Is there anything I could add, like a sensory soother, to make myself feel more comfortable?
Wrap yourself in a soft blanket or pull a weighted blanket onto your lap
Put on a really loose, comfy sweatshirt
Put on lotion or chapstick
Drink a glass of cold or hot water
Hold on to something hot (like a sock stuffed with rice and microwaved in 30 second increments) or cold (like an ice pack or a wet towel that you keep in the fridge)
If you are still finding yourself struggling at mealtime, I am happy to help. Working with a nutritionist who understands neurodivergence can make a huge difference in the ability to recover from an eating disorder or resolve disordered eating patterns. Click below to get in contact or to schedule an intro call. I am available for virtual nutrition counseling for individuals located in North Carolina, Virginia or Washington.
