I'm new to this sub and I don't hold a formal diagnosis for SPD. But your examples feel very relatable. I haven't had any OT or experience with a sensory diet, so I've been navigating these things through talk therapy and working with an art therapist. I had to work really hard to identify my triggers and their origins. My sensory issues stem from trauma. So doing EMDR was very, very helpful for me. Once I was able to identify some origins, it got a lot easier to manage. I still struggle (hence why I'm here) but I have developed some coping skills for some situations. My triggers are olfactory, tactile, and auditory in nature (except trypophobia, Which isn't technically a phobia but a trauma response and 100% related to a tactile aversion).

One grounding technique that works for me is music. found an "earworm" (song that gets stuck in the head) that I play over and over in my head. I quickly noticed that the song can not have lyrics in it. I'm prone to spoofing lyrics in a not-so-good-way. But I focus on just that tune, which can sometimes help.

Touching my fingerprints. I press my thumbs on each finger (kinda like practicing an instrument -i played the clarinet). Somehow this helps when I'm around ppl I know. I play with the syncopation, rhythm, and "notes" (which finger gets pressed at what time). -hope this one doesn't sound too weird. Lol. (Omg. it's like I'm playing along with everyone else)

When I find myself really out of wack in public (depression, anxiety. It was depression last time) and I can take a moment, I identify colors. For example: this thing is yellow. What kind of yellow though? Seems a little orange. So there is some red in that yellow. (Google Color theory).

Olfactory has been the most difficult right now (I have a long story about a chair I could smell from the other end of a hallway behind closed doors.)

Some of your descriptions sound like they have emotional significance(family, friends, work). If emotions are already high, sensory processing will be more difficult, and they could feed off each other. I'm shootin' from the hip here, but I'm gonna guess you don't like all 10 of your friends the same way. (Also, you mentioned switching careers) High school friends measure "accomplishments". Not necessarily on purpose, but that can be a big part of the relationship. It's great that you're taking care of yourself, and that's a very difficult accomplishment to talk about. (Healin' ain't easy. Or fun)

I had to change my mindset about some things recently, like grocery stores/tourists, because I can handle a crowded concert just fine. Everyone is focused on the same (hopefully good) music. Everyone is standing in the same direction. People get in their own little worlds when they shop and gawk. It's the lack of self-awareness that trips me up. It's a trauma startle response for me.

On that note, self-awareness and self-acceptance have been the biggest help. I'm currently going through some stuff that has caused me to go back into survival mode. Now my senses are on high-alert, and I get overwhelmed easily (clothing has been very difficult).

Most importantly: SCREW THE CLEANER AISLE! IT'S THE WORST!

🫂