Understanding and Managing Sensory Overload
Turning Down the Volume: Understanding and Managing Sensory Overload
If you are an autistic or ADHD adult, you know that sometimes the world doesn't just feel loud—it feels like an attack. The flickering office lights, the scratchy tag on your shirt, or the overlapping chatter of a dinner party can quickly transform a manageable moment into a crisis.
This is called sensory overload, and it is a core feature of the neurodivergent experience.
Neurodivergent Affirming therapists approach this not as a sign of weakness or anxiety, but as the natural consequence of having a highly sensitive and finely tuned nervous system.
What is Sensory Overload?
Sensory processing differences mean that your brain takes in and processes information from the world differently than a neurotypical brain. For many, the brain acts like a faulty volume dial. It can’t effectively filter out what some might consider unimportant input.
Sensory overload occurs when your brain receives more input than it can process, leading to a systemic shutdown or meltdown.
Think of it like trying to run 100 demanding applications on a computer at the same time. Eventually, the system freezes, crashes, or throws up error messages.
Key Sensory Triggers
Sight (Visual) Fluorescent lights, busy patterns, clutter, bright screens, flickering
Sound (Auditory) Background chatter, unexpected loud noises, sirens, multiple sounds at once
Touch (Tactile) Scratchy fabrics, tags, light touch (like a tap on the shoulder), clothing pressure
Smell (Olfactory) Strong perfumes, cleaning supplies, food odors, air fresheners
Taste (Gustatory) Specific textures (mushy, crunchy), intense flavors
Movement (Vestibular) Spinning, rocking, sudden movement, balance issues
Body Awareness (Proprioception) Not knowing where your limbs are in space, feeling "heavy" or "light
Internal States (Interoception) Not noticing hunger or pain until it's extreme, or hyper-awareness of a heartbeat.
The Warning Signs of an Impending Crash
Overload rarely hits without warning. Learning to recognize your own pre-overload cues is the most crucial step in managing it.
As a neurodivergent person, you might notice:
Physical Tension: Clenching your jaw, tightening your shoulders, fidgeting, or needing to pace.
Cognitive Fog: Difficulty following conversations, inability to make decisions, or feeling "stuck."
Emotional Escalation: Becoming easily irritable, tearful, or disproportionately angry.
Sensory Seeking or Aversion: Suddenly needing to stim more intensely (rocking, hand flapping) or desperately needing to cover your ears/eyes.
Ignoring these signals can lead to a Meltdown (an uncontrollable, involuntary release of stress) or a Shutdown (a retreat into silence, immobilization, and dissociation).
Neurodivergent-Affirming Coping Strategies
In therapy, we work on creating a personalized "Sensory Survival Kit." Here are a few affirming strategies:
1. Identify and Validate Your Need: Stop trying to "tough it out." The moment you notice a pre-overload cue, acknowledge it: "My system is struggling right now, and that's okay. I need to regulate."
2. Strategic Environmental Modification: You are not rude for protecting your sensory needs.
Auditory: Carry noise-canceling headphones or earplugs (e.g., Loop, Calmer).
Visual: Wear sunglasses indoors, use a dark mode filter on your phone, or request seating facing a wall instead of a crowd.
Tactile: Carry a preferred fidget toy or wear clothing that is safe and comfortable
3. Seek Immediate, Intensive Input: Sometimes, the best way to quiet the noise is to give the brain one strong, predictable input to focus on.
Pressing on your palms or doing intense stretching (Proprioceptive input).
Listening to a single, predictable, preferred song on repeat.
Finding a dark, quiet space and engaging in a familiar, soothing special interest task for five minutes.
4. Planned Retreat: Schedule sensory breaks throughout your day, before you need them. Even a 10-minute walk outside or a moment alone in a bathroom stall can reset your system. Give yourself permission to leave events early without guilt.
Sensory overload is a neurological reality, not a character flaw. By understanding your unique sensory profile and arming yourself with affirming tools, you can navigate the world with less stress and more self-compassion.
If you are tired of feeling overwhelmed and want to build a life that honors your sensory needs, let's connect. I specialize in helping neurodivergent adults create personalized regulation strategies.