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As neurodivergent people, the world can feel quite overwhelming. The sensory experiences aren't preferences, they're real embodied responses, and when they're not understood, it can lead to stress, shutdown, and burnout. So, how can we communicate our sensory needs effectively? One helpful approach comes from counselling skills, particularly self-awareness and emotional literacy, and also assertive communication. So, first, before we express a need, we have to recognise it. And this might sound simple, but it often takes practice. It means noticing what is happening in your body and your minds. For example, I'm feeling overwhelmed, this noise level is making it hard to focus, I feel panicky. Naming the experience is the first step towards communicating it. Second, use clear and compassionate language. So in counselling, we would encourage a use of I statements which reduce blame and increase understanding. For example, I find it difficult to concentrate when there's a lot of background noise. Would it be possible to move somewhere quieter? This keeps focus on our own experience rather than criticising others. Third, being specific about your needs. People aren't mind readers, and I think when we've been misunderstood and had certain values assigned to our needs, it can feel a bit vulnerable to communicate them, but it actually helps to be more direct because it puts us in a stronger position to compromise. So instead of saying this is too much, you might say I need a five-minute break in a quiet space, or could we lower the lighting slightly? Specific requests feel easier for others to respond to. Another key counselling skill is boundary setting. It's okay to say what you can and you can't tolerate. For example, I'm not able to stay in this environment much longer. I need to step away for a moment. Boundaries aren't about being difficult, they're about maintaining well-being. Equally important is self-validation. Many neurodivergent people have been told that the needs are too much or not valid. Counselling reminds us that our experiences are real and your needs are legitimate. Communicating them isn't a weakness, it's a form of self-respect. Finally, it can help to invite collaboration where you have capacity. So you might say, I'd like to find a way that works for both of us. Can we think of an adjustment together? This creates a sense of teamwork rather than conflict. In summary, communicating sensory needs involves first recognising them, expressing them clearly and assertively, setting boundaries and validating yourself. These are tools for empowerment. When we use counselling skills in this way, we don't just advocate for ourselves, we also help others understand and support us better.