Sensory Overload

Have you ever felt so overwhelmed by your surroundings that it felt like your brain just couldn’t keep up? Maybe a crowded store, a loud party, or even a bright office space made you feel panicked or exhausted. If so, you’re not alone. As a therapist, I work with many individuals who experience sensory overload—when the brain struggles to process excessive sensory input, leading to heightened anxiety, panic, and emotional distress. While it’s especially common in individuals with ADHD, Autism Spectrum Disorder, PTSD, and sensory processing disorder, anyone can experience it under the right circumstances.

What Causes Sensory Overload?

Sensory overload can happen when too much is happening at once, making it difficult to process everything. Common triggers include:

  • Loud noises (e.g., concerts, crowded events, alarms)

  • Bright or flashing lights

  • Strong smells

  • Crowded or chaotic environments

  • Multiple conversations happening at once

  • Unexpected physical touch

  • Overwhelming emotional or cognitive demands

How Can You Recognize Sensory Overload?

If you’ve ever felt like you just needed to escape a situation because everything felt “too much,” you may have experienced sensory overload. Some common signs include:

  • Feeling irritable or anxious for no clear reason

  • Difficulty focusing or feeling disoriented

  • Covering ears or eyes to block out stimuli

  • Feeling physically or emotionally overwhelmed

  • Withdrawing from social situations or having a meltdown

  • Increased heart rate, nausea, or muscle tension

How to Manage Sensory Overload

The good news is that sensory overload can be managed with the right tools and strategies. Here are some ways to create a more supportive environment:

Create a Sensory-Friendly Space

  • Use noise-canceling headphones or play calming background sounds.

  • Adjust lighting by using warm, dimmable bulbs and avoiding fluorescent lights.

  • Reduce strong odors in your home or workspace.

  • Try Calming Techniques

Practice deep breathing or mindfulness to stay grounded.

  • Use sensory-friendly items like weighted blankets or fidget tools.

  • Hold a cold object or focus on textures to help redirect attention.

Set Boundaries and Communicate Needs

  • Advocate for personal space and limit unexpected touch.

  • Use visual schedules or timers to prepare for transitions.

  • Let others know what sensory triggers you need to avoid.

Take Breaks and Reduce Overstimulation

  • Step away to a quiet place when feeling overwhelmed.

  • Plan ahead for noisy or crowded events and have an exit strategy.

  • Wear sunglasses or hats to help with light sensitivity.

Sensory overload can feel overwhelming, but you don’t have to navigate it alone. By understanding your triggers and using supportive strategies, you can regain control and feel more at ease in your daily life.

Jessica Gerling, MSW, SWLC

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