Coping with Sensory Overload as a Neurodivergent Adult

Do you get easily overwhelmed in crowded places like grocery stores or restaurants?

You’re not alone! There are lots of reasons why crowded places can be overwhelming. One common reason is that busy places can lead to sensory overload, or when your brain is receiving so much sensory information that it can’t process it all at once.

What is sensory overload?

Our senses are designed to pick up on information around us - the sights, sounds, smells, tastes, and touches that make up our world. However, not everyone’s sensory experiences are the same, and we all have different sensory preferences. Some people prefer total silence, while others like background noise. Some people can leave the tags on in their clothes, while others need to remove them for comfort. 

When our brains experience more sensory input than they can handle, it can trigger a physiological response. We may go into “fight or flight” mode, where our rational brains are offline. Switching into this survival mode when overwhelmed can be distressing. 

Sensory overload is especially common for people who are neurodivergent, such as folks with autism or ADHD, but it can happen to anyone. 

Neurodivergent people may process sensory information differently than neurotypical people. For example, someone with ADHD might have a harder time filtering out background noise in crowded places, or an autistic person might feel an aversion to certain textures, both in clothing and food. Sensory overload can make it harder to filter out the sensory input so you can focus on what you need to.

Some common triggers for sensory overload include:

• Bright lights (like fluorescent lights)

• Textures (like scratchy fabrics, or tags on clothing)

• Overwhelming smells (like perfume or chemical odors)

• Crowded environments (like airports, shopping malls, or grocery stores)

• Loud sounds (like music blasting, yelling, or thunderstorms) 

How can you tell when you’re in sensory overload?

Once sensory overwhelm is triggered, you may experience:

• Irritability, frustration, overwhelm, or anxiousness in environments with a lot of sensory input

• Physical aches and pains, like headaches or tense muscles

• Avoiding situations that lead to sensory overload, even when that has negative social or personal consequences

• Having a hard time focusing in environments that have a lot of sensory stimuli

• Panic attacks in overwhelming environments

If you’ve experienced any of these signs of sensory overload, here are 5 things you can do to help: 

Learn your triggers / signs

It can be helpful to learn the signs of sensory overload for you personally. Understanding what specifically triggers your sensory overload can help you find ways to avoid it. In addition, when you know what it looks like as you start to get overwhelmed, it’s easier to intervene in a way that leaves you feeling less distressed. 

For example, if you know that you’re triggered by bright lights and overwhelming smells, you can be more aware of the environments you go into. Imagine that irritability is a sign that you’re on your way to sensory overwhelm from the lights and smells. Try to be aware when you notice irritability coming up. Think of it as a warning sign that things are potentially going to get uncomfortable, and prepare yourself accordingly by putting on sunglasses or using a scented balm under your nose to mask the smells. 

Develop a routine

Having a routine that works for you can help minimize sensory overload in your day to day life as much as possible. There are a lot of unpredictable things in the world that can overwhelm your senses, so knowing what’s coming as much as you can may feel soothing. If you know that you only feel comfortable in certain fabrics, only buy clothing or household items in those fabrics. If unpredictable foods overwhelm you, stick to the same foods you know you like. It’s okay if your routine looks different from someone else’s - all that matters is that it works for you.

Bring tools (sensory overload kit)

If you know that you experience sensory overload, it might be helpful to carry a sensory overload kit with items to help you manage your overwhelm. Since everyone’s sensory preferences are different, it might take some trial and error to find what is helpful to keep in your kit.

If you’re easily affected by strong smells, maybe carry a bottle of essential oil that you can sniff to overpower the offending odor. If you’re triggered by bright lights, carry sunglasses with you or an eye mask to block light. For sounds, try noise cancelling or reducing headphones, so you can adjust the volume of the world around you or focus on calming music instead. If you need ideas, try searching for suggestions from people with similar sensory needs as you (forums like Reddit can be helpful here!) to see how other people cope. 

Take a break

If you’re in an environment that is overwhelming to you, and you are able to take a break from it, do it! Not every situation will allow for you to step away, but when they do, it’s okay for you to take a few moments to yourself to regulate. Even if you can’t step away, try closing your eyes and practicing some exercises to calm down, like box breathing or progressive muscle relaxation. 

Create a sensory safe space for yourself

While you can’t control the whole world, explore customizing your personal space to meet your sensory needs. You can’t make every space perfect, but think about what a perfect sensory space would be to you. 

Would it have a certain type of lighting or certain sounds playing? Are there specific smells that you find comforting? Can you fill the space with textures that feel soothing to you, or provide yourself things to distract yourself with? Think about keeping a version of your sensory overload kit here as well to give you extra options for soothing yourself how you need to. 

Are you looking for support with sensory overload as a neurodivergent person? Our neurodiversity-affirming therapists in Virginia, Maryland, and Washington DC can help you embrace your neurodivergence as part of who you are. We also offer neuropsychological evaluations if you’re looking to find answers. Contact us to find the option that’s right for you.