Reflection
Where you sit shapes how much stimulation you take in. Choosing a seat against a wall, on the edge of a table, or near an aisle can reduce noise and make exits feel easier. Small physical choices give you more control and let you engage on your terms.
In meetings aim for a spot that lets you see the room without being the focal point; in social settings arrive early to claim a corner or stay near a host; on public transit or in cafes pick a seat with your back to the wall and a clear path out. Use a coat, bag, or a folded notebook as a subtle barrier to create personal space.
If a seat becomes overwhelming, shift to another spot or step outside for a brief reset; you can also set expectations by arriving with a friend or mentioning you may need short breaks. These small preparations reduce friction so participation feels more sustainable and less exhausting.