How can I manage sensory overwhelm when I'm autistic and masking at work?

Masking—that constant effort to appear neurotypical—exhausts the nervous system in ways many people don't see. The Yoga Sutras teach us that the mind settles not through force but through steady, easeful effort. This applies here: you're not fighting your sensory needs, you're finding microdoses of relief that are real, sustainable, and honest. Start by naming what actually overwhelms you—fluorescent lights, background chatter, texture of fabrics, social eye contact—because specificity matters. Then build small, non-negotiable boundaries: noise-canceling earbuds, five minutes in a quiet space between meetings, a fidget tool under your desk. These aren't accommodations you're asking for; they're foundational to your system's steadiness. The deeper practice is this: notice when you're masking so hard you lose track of your actual capacity. That moment of recognition—"I'm performing right now"—is the beginning of something more integrated. You don't have to unmask fully at work, but you can stop pretending your needs don't exist. When you acknowledge them quietly and practically, the energy you save from fighting yourself becomes available for actual work. Practice one small boundary this week. Notice what steadies you.