Sensory overload? Try these tips for socializing

Some people love parties with decorations, laughter and a variety of cheeses. But for people who are sensitive to sensory overload, parties can be painful.

Central sensitization syndrome (CSS) is when a person's central nervous system increases sensitivity in any of the 5 senses — hearing, sight, smell, touch and taste. When someone has CSS, these senses can become overloaded.

In CSS, ordinary things — like the smell of bruschetta, chatter from multiple conversations or the glow of bright lights — can be perceived as painful.

While parties might be tough for people with CSS, many still like to socialize. Here are some ideas for how to manage symptoms while still having a good time.

• Keep it small. Instead of attending parties, connect with 1 or 2 people at a time.
• Limit your time. There's no need to stay at a party until it ends. Be aware of your own window of comfort and leave when you need to.
• Socialize when it's best for you. If you're best in the mornings, invite a friend over for coffee rather than catching up over dinner at a busy restaurant.
• Go easy on yourself. Clear your schedule the days before and after a big event, if possible. That way you're rested before — and have time to recover after — the event.
• Communicate what you need. Tell grandkids to approach you one at a time for conversations during holiday gatherings. Let loved ones know when you're ready for them to go home. Being honest about your needs can help others create a supportive environment.
• Take a break. Stepping aside to a quiet spot for even 10 minutes may help refresh your energy. Deep breathing and picturing a calm place can help settle your nervous system down.