Sensory Seeking vs. Sensory Avoidance: Understanding the Spectrum of Sensory Processing

Have you ever noticed how some people thrive in loud, bustling environments, while others feel completely overwhelmed? This contrast is often a result of sensory processing differences, specifically sensory seeking and sensory avoidance.

Understanding how people react to sensory input is essential, whether you’re a parent, teacher, employer, or simply someone who wants to improve their awareness of neurodiverse needs. These sensory processing tendencies are particularly relevant in individuals with autism, ADHD, Sensory Processing Disorder (SPD), and anxiety disorders, but they also affect neurotypical individuals.

In this article, we’ll explore the key differences between sensory seeking and sensory avoidance, their challenges, and effective strategies to support those with sensory sensitivities.

What Is Sensory Processing?

Sensory processing is the way the brain receives, interprets, and responds to sensory information from the environment. These stimuli include:

• Visual (light, colors, motion)
• Auditory (sounds, music, conversations)
• Tactile (textures, temperature, physical touch)
• Olfactory (smells)
• Gustatory (taste)
• Vestibular (balance and movement)
• Proprioception (awareness of body position and movement)

When the nervous system processes these inputs effectively, individuals can function smoothly in their surroundings. However, when there is a dysregulation, a person may become a sensory seeker (craving more stimulation) or a sensory avoider (becoming overwhelmed by stimulation).

What Is Sensory Seeking?

Definition

Sensory seeking refers to the desire for intense and frequent sensory input to feel engaged and comfortable. People who are sensory seekers often appear restless, energetic, or constantly in search of stimulation.

Common Behaviors of Sensory Seekers

• Enjoys bright lights, fast movements, and loud sounds
• Loves touching different textures, including rough or sticky surfaces
• Frequently seeks physical activity, such as jumping, running, or spinning
• Often fidgets with objects, hair, or clothing
• Enjoys strong smells and flavors
• May talk loudly or make repetitive noises
• Seeks out deep pressure stimulation (hugs, tight clothing, weighted blankets)

Why Do People Seek Sensory Input?

1. Neurological differences – The brain requires more input to register sensory experiences.
2. Autism and ADHD – Many individuals with ASD or ADHD show sensory-seeking tendencies.
3. Sensory Processing Disorder (SPD) – The nervous system under-registers sensory input, making individuals crave stronger stimulation.

Challenges of Sensory Seeking

• Difficulty focusing due to constant movement needs
• Disruptive behaviors in structured settings like classrooms or offices
• Risk-taking tendencies (e.g., climbing unsafe structures, engaging in rough play)
• Overstimulation from excessive sensory input

How to Support Sensory Seekers

• Provide safe sensory activities (e.g., fidget toys, textured objects, weighted blankets)
• Encourage structured movement (e.g., trampoline time, yoga, swimming)
• Use deep pressure techniques (e.g., compression clothing, heavy blankets, firm hugs)
• Allow frequent movement breaks to improve focus
• Introduce controlled sensory experiences (e.g., listening to music with headphones, playing with sensory bins)

What Is Sensory Avoidance?

Definition

Sensory avoidance is a heightened sensitivity to sensory input, where individuals become easily overwhelmed by stimuli and seek to minimize exposure.

Common Behaviors of Sensory Avoiders

• Covers ears in response to loud noises
• Avoids bright or flashing lights
• Dislikes certain textures in clothing or food
• Avoids being touched or prefers loose-fitting clothing
• Finds strong smells overwhelming
• Avoids crowded or noisy environments
• May struggle with sudden or unexpected sensory input

Why Do People Avoid Sensory Input?

1. Overactive nervous system – The brain processes sensory input more intensely, leading to discomfort.
2. Autism and Sensory Processing Disorder (SPD) – Many individuals with ASD experience sensory sensitivity.
3. Anxiety and Trauma – Sensory hypersensitivity can be linked to stress and past trauma.

Challenges of Sensory Avoidance

• Avoiding social situations (e.g., skipping parties, avoiding group gatherings)
• Picky eating due to food texture sensitivities
• Anxiety in unpredictable environments
• Struggling with daily tasks (e.g., brushing hair, wearing certain fabrics)

How to Support Sensory Avoiders

• Create a sensory-friendly environment (e.g., dim lighting, soft fabrics, quiet spaces)
• Introduce sensory input gradually to help with adaptation
• Provide sensory tools (e.g., sunglasses, noise-canceling headphones, soft blankets)
• Offer a quiet retreat space when sensory overload occurs
• Respect personal boundaries and avoid forcing exposure to distressing stimuli

Can Someone Be Both a Sensory Seeker and a Sensory Avoider?

Yes! Many people experience mixed sensory responses, where they seek certain types of input but avoid others. For example, a child might love jumping on a trampoline (vestibular input) but struggle with the feeling of certain fabrics on their skin.

Understanding and respecting individual sensory profiles is crucial for supporting neurodiverse individuals in school, work, and social settings.

Key Differences Between Sensory Seeking and Sensory Avoidance

Sensory Seeking

• Craves intense and frequent sensory input
• Enjoys touch, movement, loud sounds, and bright lights
• Engages in constant motion or stimulation
• May be seen as hyperactive or impulsive

Sensory Avoidance

• Avoids intense sensory input
• Dislikes touch, loud sounds, bright lights, and strong smells
• Becomes overwhelmed easily
• May be seen as anxious or withdrawn

Conclusion

Sensory seeking and sensory avoidance represent two distinct yet interconnected ways of experiencing the world. While some individuals actively seek stimulation, others work hard to protect themselves from overwhelming input.

Recognizing and accommodating these differences is essential for creating inclusive schools, workplaces, and communities. Whether someone thrives in sensory-rich environments or requires calm and controlled surroundings, understanding their needs fosters better communication, productivity, and well-being.