Sensory Overload and Neurodivergence: Symptoms, Causes, and Coping Strategies
- Kaitlyn Boudreault
- Sep 27, 2024
- 5 min read
Updated: Oct 22
Have you ever felt overwhelmed by the flood of sensory input, where every sound, smell, or flicker of light feels amplified? In these moments, do you have a difficult time moving or find yourself disoriented and emotionally dysregulated?
For some, this may occur on occasion. But for many neurodivergent individuals, this experience, referred to as sensory overload, can disrupt concentration and overall well-being.
If you experience sensory overload and you’ve ever wondered why certain environments feel impossible to tolerate, consider seeking support from a mental health counsellor or a neurodivergent-affirming coach.
In this guide, we’ll explore the signs and symptoms of sensory overload, what causes it, and proven strategies to help manage and reduce sensory overwhelm.
💡 Quick fact: Research shows that among autistic adults, up to 94% report significant sensory processing differences. Among adults with ADHD, about 22-43% show sensory hypo- or hypersensitivity depending on gender and study. Sensory differences may be under-recognized in adult neurodivergent populations.
The term "neurodivergence" was coined by Kassiane Asasumasu during the autistic rights movement around 2000. It describes individuals whose brains function differently from societal norms.
This neurodivergent umbrella includes [expand to discover more]:
Attention Deficit Hyperactivity Disorder (ADHD)
Autism
Tourette’s
Anxiety
Medical conditions like multiple sclerosis (MS) and epilepsy
Other mental health conditions
Giftedness
Kassiane Asasumasu created this inclusive, non-medical term to acknowledge the diversity of brain functioning and highlight the value of neurodiversity. Watch "Kassiane Asaumasu on Neurodivergent" below to discover more about how she defines neurodivergent.
While some environments enable neurodivergent individuals to thrive, others can pose challenges and may exacerbate:
What Is Sensory Overload?
Sensory overload occurs when your brain receives more sensory input than it can process. This overwhelms your nervous system and makes it difficult to regulate emotions.
Although anyone can experience this, it’s especially common among autistic individuals and those with ADHD and Sensory Processing Disorder (SPD). In a society that lacks neurodiversity-affirming environments, neurodivergent people may mask their discomfort. This can lead to fatigue, burnout, and self-blame.
If you’re noticing these patterns, working with an ADHD coach or a neurodiversity-affirming therapist can help you understand your strengths and build tools tailored to your brain.
What are the Signs of Sensory Overload?
Every individual experiences sensory overwhelm differently. Some may feel overwhelmed but can still function, while others may shut down completely.
Some common symptoms of sensory overwhelm include:
Irritability or meltdowns (Urge to cover ears/eyes)
A strong urge to escape or restlessness
Physical, emotional, or mental discomfort to sensory stimuli
Difficulty concentrating
Decision paralysis or difficulty making decisions
Sensory overload isn't a weakness. These are the body's attempts to cope with overstimulation.
What Causes Sensory Overload?
Triggers differ across individuals but may include:
Noisy environments
Bright lights or strong scents
Textures like itchy fabrics or clothing tags
Crowded spaces
Too much task switching
Marginalized groups (e.g., BIPOC, LGBTQ+, and disabled individuals, women) may experience additional sensory stress due to systemic pressures and discrimination.
Sensory Overload and Neurodivergence
Sensory overload is frequently linked with:
Generalized Anxiety Disorder (GAD)
Sensory Processing Disorder
The Toll of Sensory Overload
Experiencing sensory overload occasionally is common. But when it becomes frequent, it can impact:
Warning signs:
Burnout or shutdowns
Declining performance
Constant fatigue or irritability
Heightened anxiety or depression
How often do you experience sensory overload in a week?
Rarely (1-2 days/week)
Occasionally (3-4 days/week)
Most Days (5-6 days/week)
Every day
Neurodiversity-Affirming Ways to Cope With Sensory Overload
Workplaces, schools, and community settings often contain overstimulating environments that can be difficult to navigate. Here are some strategies to support your nervous system.
Use Sensory Tools: Noise-cancelling headphones, fidget items, comforting plush toys, and weighted blankets can help regulate sensory input.
Ask for Accommodations: Under disability laws, request modifications like quiet zones or written communication. ADHD accommodations and autism supports can reduce overload.
Identify your Triggers: The world often caters to neurotypical individuals, leaving neurodivergent folks vulnerable to overwhelming situations. Learn what sensory inputs overwhelm you most. Tracking patterns can empower you to avoid or prepare for them.
Practice Self-Compassion: Do a U-turn and treat yourself kindly, as you would a friend. When faced with overwhelming emotions, affirmations like “I’m going to be okay. I’m navigating an overwhelming world. I deserve to accommodate myself to achieve sensory safety” promote emotional regulation in neurodivergent individuals.
Create a Routine: Predictability can help reduce the impact of overwhelming environments (e.g., if your daily train commute is loud, plan to listen to music during this ride).
Use Distractions: Distraction tools like music, journals, or doodling can shift focus away from distressing input.
Music to help you manage sensory overload Pomodoro Technique for Breaks: Spend 20 minutes focusing, then take a 5-minute break in a calming space to recharge your energy and regulate your nervous system.
Engage in Daily Self-Calming Activities: Try yoga, tai chi, deep breathing, or art to stay regulated daily.
Use the STOP Method: Stop what you are doing, take a step back, observe your surroundings, and decide how to proceed mindfully.
Set Boundaries: Sensory overload can stem from taking on too many tasks at once. Saying no reduces overload from taking on too much at once.
Use Grounding Techniques: Try the 5-4-3-2-1 exercise, which involves identifying five things you can see, four things you can hear, three things you can smell, two things you can feel, and one thing you can taste.
Establish a Sensory Safe Space: Create an environment at home to retreat to when you feel stressed or a sensory safety kit for emergencies.
Join Support Groups: Connecting with others can provide community and new strategies for navigating sensory overload.
Consider Neurodiversity-Affirming Therapy: A therapist or coach can provide additional strategies for coping with sensory overload.
How to Create a Sensory Overload Safety Kit
A sensory safety kit helps you regulate input during overload moments.
Step 1: Choose a portable bag or case.
Step 2: Add items for each sensory system:
Visual: sunglasses, calming photos, affirmation cards, lava lamps.
Auditory: white noise machine, playlists, noise-canceling headphones, ear muffs, ASMR recordings, a mini fan
Olfactory: essential oils, lip balm, scented lotion, candles, scented jewelry, flowers
Tactile: plush toys, fidgets, soft fabrics, weighted blanket, hair hands, cozy sweater, textured stickers, heating pad
Gustatory: mints, sour candies, chocolate, lollipops, and chocolate chewable necklaces
FAQ About Sensory Overload
What is sensory overload?
Sensory overload happens when the brain receives more input than it can process, causing stress, irritability, or shutdown. It’s common among neurodivergent individuals, including those with autism and ADHD.
How can neurodivergent individuals manage sensory overload?
Using sensory tools, setting boundaries, practicing grounding, and creating sensory-safe environments can help. Neurodiversity-affirming therapy or coaching can provide personalized coping strategies.
Book a Free Consultation With Blue Sky Learning
If sensory overload is disrupting your work, school, or daily life, professional guidance can make a difference.
At Blue Sky Learning, our neurodiversity-affirming therapists and coaches help you identify triggers, design supportive environments, and cultivate sustainable sensory regulation.
Book a free 20-minute consultation today to explore strategies for sensory regulation.
Source:
Comments