Sensory health and conferences

Picture Credit: Photo by Jaime Lopes on Unsplash

As an introvert and autistic nurse, I find conferences hold a certain paradox that is tricky to navigate. I both love the content, connection, stimulation and learning yet find the noise, busyness, lights, and constant bombardment of high intensity content draining to the point I sometimes can’t even think any more and am physically exhausted. Marry that with sometimes days of being away from home comforts, a different bed, different noises outside the window and 4am being the new time to either get to sleep or wake up, it’s no wonder it can be hard.

So, over the years I’ve developed some ways that I get the most out of these experiences. People have different ways to regulate their own sensory needs and what’s worked for me may not work for others. But, I am sharing my experience because it might be helpful for some, and even if that’s just one person it’s worth it. I also think it might be helpful for people who don’t experience the same challenges to have a better understanding of the impact of these can have.

• Don’t feel you have to do everything at once. Conferences usually have a tightly packed and concentrated agenda because people have come from a whole variety of places and want to make the most of their time together. There is also often an exhibition hall with stall holders wanting to tell you about their products and share information/ merchandise. Being autistic, I find I take a lot of time to process the information but this can be even harder when the environment is busy around me. I don’t want to be a blocker to other people having their time with the exhibition stand either. Consider looking for leaflets that have the content on them and take them away if you find this helpful or taking the contact details of the person for follow-up. Think about meeting one or 2, then go for a coffee and come back later to carry on perhaps.
• Walking into a big conference hall can be very uncomfortable for me. The wall of sound feels like it literally hits me. I cannot think and need to pause to get my bearings and work out what I need to do and where I need to go. In the last few years I have discovered Ear Loops, a small device that you pop in your ears and they have been a game changer for me (not I’m not paid to say this and there are other similar products available). I find, for me, that they completely buffer that loud “wall” of sound and enable me to hear clearly what the speaker is saying. Another benefit I’ve discovered is that if people are chatting etc. around you, it can minimise that distraction as well.
• Lighting at conferences is very important. It is key that everyone can see the speaker and add to the energy in the room, sometimes meaning background colour changes and pattern effects. I have some lightly tinted glasses I can use for comfort which does definitely help with this as I find the brightness and colour/pattern changes can make my eyes uncomfortable and cause a high sensory burden.
• Seating, for me, can make a big difference . I just can’t concentrate if I am seated with anything moving between me and the speaker. I see everything and get distracted by everything. I have learned over the years to just go right to the front and try and find a seat with a clear view between myself and the speaker. This can be tricky if you have come to the conference with others – some people don’t like the front seats and may have their own sensory health needs. It may mean you need to make a choice between sitting with colleagues/ friends and feeling more able to engage which in itself can be hard to navigate. If you think it might be tricky to get a seat at the front, it might be worth asking conference organisers in advance – I’ve recently been caught out with this myself but in my experience most conferences have been very accommodating.
• Check out if the conference has a quiet room. I am attending a conference at the moment with one of these and it has been so helpful. Just a place you can go away from the buzz even just for 20 minutes and if you are lucky grab a quick drink. Having the space to recharge can help set you up well for the next session.
• Bring something (quiet!) to fidget with. A phone is an option but not always ideal as it can be a distraction for others who are attending. I had a pop socket on the back of my old phone which worked quite well but there are loads of ideas out there. Just be mindful of others around you and keep it discrete and quiet.
• Sleep can be hard. I always find the first night the hardest with every little sound, the temperature of the room, the feel of the sheets, the different pillows, change in routine difficult. It’s not easy and there isn’t really any sort of magic wand here but it’s likely others will likely be having similar issues. If I’ve driven to the conference I will often bring my own pillow which has helped me in the past but that’s not really practical if you have arrived on public transport. Other than that it’s usually a case of winding down as best I can, an app on my phone, and fingers crossed.
• Sunflower lanyards. Now these are not for everyone. Some people won’t want to wear one and identify themselves as someone with a disability hidden or not and there is something about a lanyard as a label but from a practical point of view I find these can be helpful dependent on the culture of the conference. The one I am currently attending offered this in advance so I felt confident that it had been thought through and the meaning of the lanyard would broadly be understood. For me, it’s worked. For others, it may not and that’s up to each individual to decide what’s right for them of course.
• Think about whether you feel comfortable articulating what you find difficult if you need to. This will depend on a number of factors, including the culture of the conference and if you feel psychologically safe to do so. But having a bit of a plan or set phrases around this might be helpful if it’s needed.
• Again, it depends on the conference and what role you have but clothing choices can make a lot of difference. Thing comfort if you can! Decent shoes for lots of walking, something that you don’t feel too restrained by. Everyone will have something a bit different that is important to them of course.
• If I’m not familiar with the venue I try and find out as much in advance as possible in order to plan which in turn saves on the anxiety of not knowing where to park, what’s available to eat, what the building looks like etc.

I’m still learning, and finding with each conference there’s some challenge I’ve not come across because of my sensory differences / autistic brain and I’ll probably add to this list over time. Do you have something that has helped you? Please share in the comments if so, I’d love to hear it.