Workplace Sensory Breaks: Why They Matter and How to Implement Them

Photo by Bethany Legg on Unsplash

Workplaces can be overwhelming for autistic people, with sensory challenges ranging from bright lights and loud noises to the constant presence of other people. Whether you work in an office, a shop, a warehouse, or another setting, these challenges can lead to stress, exhaustion, and difficulties with focus. Sensory breaks are a simple but effective way to manage this—and they can often be taken without drawing attention.

Common Workplace Sensory Challenges

Every workplace is different, but some common sensory difficulties include:

• Noise: Conversations, ringing phones, machinery, or background music can be distracting or overwhelming.

• Lighting: Fluorescent lighting, flickering bulbs, or sudden brightness changes can cause discomfort.

• Smells: Perfume, cleaning products, or food smells can be overwhelming.

• Textures: Uniforms, safety gear, or desk surfaces may feel uncomfortable.

• Social demands: Constant interaction, small talk, or open-plan workspaces can be draining.

Subtle Sensory Break Strategies

If you need a break but don’t want to draw attention to it, here are some discreet strategies:

• Take a bathroom break: A few moments in a quiet space can help reset your senses.

• Step outside: If possible, a short walk or even standing in fresh air can be beneficial.

• Find a quiet corner: If your workplace has a break room or a less busy area, take a moment to breathe.

• Adjust your focus: Looking at a calming image, closing your eyes for a few seconds, or focusing on an object can help.

• Use noise management tools: Discreet earplugs, noise-cancelling earbuds (if allowed), or playing white noise through headphones can reduce auditory stress.

• Engage in a grounding activity: Fidget items, breathwork, stretching, or even sipping a drink mindfully can help regulate sensory input.

Speaking to Your Manager About Adjustments

If sensory issues are affecting your ability to work comfortably, it may be helpful to talk to your manager about reasonable adjustments. These could include:

• A quieter workspace or noise-cancelling headphones.

• Flexible break times for sensory regulation.

• Adjustments to lighting or uniform requirements.

• A designated quiet space for breaks.

Find out more about the duty to make reasonable adjustments as outlined in local anti-discrimination legislation here: Employment and Equal Opportunities Service.

Final Thoughts

Sensory breaks aren’t a luxury—they’re a practical tool for managing sensory overload and maintaining focus. Whether you take them subtly or discuss formal adjustments, finding ways to regulate your sensory environment can make a significant difference to your well-being at work.

---

Further reading: Managing Workplace Sensory Issues (lived experience perspective).