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For many people with ADHD and autism, everyday environments can feel overwhelming. Sensory overload—a response to overstimulation of the senses—can affect individuals differently, making even routine experiences feel chaotic, stressful, or exhausting. If you’ve ever felt like sounds, lights, or textures were just "too much," you’re not alone. In this article, we’ll explore what sensory overload is, why it’s common in ADHD and autism, and share strategies to manage it.
What Is Sensory Overload?
Sensory overload occurs when one or more senses—sight, hearing, touch, taste, or smell—are overstimulated to the point of overwhelm. Our brains usually filter out some sensory information, allowing us to focus on what’s important. However, in people with ADHD or autism, the brain often processes sensory input differently, leading to heightened sensitivity to stimuli like loud sounds, bright lights, certain textures, or strong smells.
This heightened sensitivity can lead to physical and emotional responses, such as anxiety, irritability, or fatigue, especially in stimulating environments like busy stores or loud social gatherings. For some, sensory overload may even result in "shutdowns" (feeling numb or unable to engage), "meltdowns" (intense emotional reactions) and burnout.
Why Sensory Overload is Common in ADHD and Autism
Both ADHD and autism are linked to differences in the brain's processing of sensory information:
ADHD: Individuals with ADHD may experience heightened awareness of sensory details, sometimes finding it hard to filter out distractions. This can lead to feeling overstimulated in busy environments where sounds, lights, smells and movement compete for attention.
Autism: People with autism often experience sensory processing differences, which can amplify sensations like touch, sound, and light. For instance, a soft background noise for someone else may feel intrusive or even painful to someone with autism. This heightened sensory awareness can make everyday settings, like grocery stores or public transportation, feel overwhelming.
Understanding the reasons behind sensory overload can help in developing ways to manage it.
Signs of Sensory Overload
Common signs of sensory overload include:
Physical Responses: Headaches, sweating, nausea, or increased heart rate.
Emotional Reactions: Irritability, anxiety, or the need to retreat from the situation.
Behavioural Signs: Difficulty concentrating, restlessness, or even avoiding certain environments altogether.
If you notice these signs, it may help to assess what sensory input is triggering these reactions. Recognising these patterns can make it easier to prevent or manage overload when it happens.
Strategies for Managing Sensory Overload
Managing sensory overload involves understanding personal triggers and developing tools to minimize their impact. Here are some strategies that may help:
1. Create a Sensory-Friendly Space
Having a safe, quiet place to retreat to when things get overwhelming can be incredibly helpful. This space could include soft lighting, comfortable textures, noise-cancelling headphones, or other sensory tools that provide comfort and calm.
2. Use Sensory Tools
Sensory tools can help manage overstimulation by providing comfort or blocking out unwanted stimuli. Noise-cancelling headphones, sunglasses, fidget tools, and weighted blankets are a few examples. These tools are small but effective aids to carry with you, especially in unpredictable environments.
3. Practice Mindful Breathing and Grounding Techniques
Grounding exercises, like deep breathing, can help calm the body and mind during moments of overwhelm. Try focusing on slow, deep breaths or using grounding techniques, like the "5-4-3-2-1" method (noticing five things you see, four you can touch, three you hear, two you smell, and one you taste). These strategies can reduce the intensity of sensory overload by bringing your awareness back to the present moment.
4. Set Boundaries and Take Breaks
If you’re in a situation that’s overstimulating, give yourself permission to take breaks. For instance, if you’re in a busy place, step outside or find a quiet area to regroup. It’s also okay to set boundaries around the types of activities or environments you engage in if they frequently lead to overload.
5. Experiment with Sensory Diets
A sensory diet is a personalised plan of sensory activities that can help balance sensory input. For example, some people benefit from incorporating calming sensory activities, like listening to soft music or doing gentle movement exercises, into their daily routine. Experiment with different activities to find what works best for you.
6. Wear Comfortable Clothing
Textures can be a big factor in sensory overload, especially for those with tactile sensitivities. Wearing soft, comfortable clothing without tight tags, seams or rough textures can help prevent tactile triggers.
7. Work with a Therapist
A therapist experienced in sensory processing differences can help you explore and identify specific sensory triggers, providing personalised strategies to manage them. Therapy can also offer support in understanding the emotional impact of sensory overload and in learning how to advocate for your needs.
Embracing Your Sensory Sensitivities
Sensory sensitivities can be challenging, but they’re also part of what makes each person unique. By learning to manage sensory overload, you can take steps toward feeling more in control and empowered in everyday life. Whether it’s creating sensory-friendly spaces, using grounding techniques, or setting boundaries, remember that sensory sensitivities deserve understanding and support. Finding ways to manage them is a journey, and it’s okay to take it one step at a time.
More information about sensory overload can be found here:
The content on this page is provided for general information only. It is not intended to, and does not mount to advice which you should rely on. If you think you are experiencing any medical condition you should seek immediate medical attention from a doctor or other professional healthcare provider.