Sensory Overload and Neurodivergence: Symptoms, Causes, and Coping Strategies
- Kaitlyn Boudreault
- Sep 27, 2024
- 5 min read
Updated: Jun 10
Have you ever felt overwhelmed by the flood of sensory input coming over your senses?
In these moments, do even the slightest of sounds, tastes, touches, or smells disrupt your ability to function? You might find yourself disoriented and emotionally dysregulated.
If this resonates with you, you may be experiencing sensory overload, a common experience for many neurodivergent individuals, particularly autistic individuals and those with ADHD and sensory processing disorder.
If you struggle with sensory overload, 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 neurodivergent people manage and reduce sensory overwhelm.
The term "neurodivergence" was coin by Kassiane Asasumasu around 2000 during the autistic rights movement. It describes individuals whose brains function differently from societal norms.
This umbrella term allows for new identities to be added or removed. Examples under the neurodivergent umbrella include:
Kassiane Asasumasu create this inclusive, non-medical term to acknowledge the diversity of brain functioning and highlight the value of neurodiversity.
While some environments enable neurodivergent individuals to thrive, others pose significant challenges. Common difficulties include ADHD waiting mode, task initiation difficulties, rejection sensitivity, and emotional dysregulation.
What Is Sensory Overload?
Sensory overload occurs when your brain receives more sensory input than it can process and your nervous system becomes overwhelmed. This leads to an inability to regulate emotions and behaviour effectively.
While anyone can experience sensory overload, it frequently impacts neurodivergent people, especially those with autism, ADHD, and sensory processing issues.
If you are experiencing sensory overload, you may experience:
Physical, emotional, or mental distress to sensory stimuli
Difficulty starting tasks, communicating, or managing your behaviours
Exhaustion and autistic burnout
Difficulty bringing your body back to a state of safety.
In a society that lacks neurodiversity-affirming environments, attempting to regulate your emotions according to neurotypical standards can intensify these experiences. These experiences can hinder your ability to fulfill school or work responsibilities.
Fortunately, working with a coach or therapist trained in neurodiversity-affirming care can help you understand your strengths and accommodate your sensory needs.
What are the Signs of Sensory Overload?
Signs vary between individuals. Some may feel mildly overwhelmed but can still function, while others may experience a complete nervous system shutdown.
Some common symptoms of sensory overwhelm include:
Irritability or meltdowns
Physical discomfort
Trouble concentrating
Shutdowns or emotional disconnection
Urge to cover ears/eyes
Panic, fear, or a strong need to escape
These are the body's attempts to cope with overstimulation, particularly in autistic individuals and those with ADHD.
What Causes Sensory Overload?
Sensory overload triggers in neurodivergent people can include:
Crowded or noisy environments
Bright lights and strong smells
Certain textures (itchy fabrics or tags)
Sudden physical contact
Abrupt environmental changes
Extreme temperatures (too hot or too cold)
Intense emotions
Information overload
Marginalized groups, such as BIPOC, LGBTQ+, disabled individuals, and women, often face additional stress due to systemic oppression, which may further heighten sensory sensitivity.
Sensory Overload and Neurodivergence
Conditions frequently associated with sensory overload include:
Autism
Attention Deficit Hyperactivity Disorder (ADHD)
Generalized Anxiety Disorder (GAD)
Post-Traumatic Stress Disorder (PTSD)
Chronic Fatigue Syndrome
Tourette Syndrome
Down syndrome
Sensory Processing Disorder
The Toll of Sensory Overload
Experiencing sensory overload occasionally is common, and you may be able to manage your work and school responsibilities during such times.
However, frequent sensory overload can affect:
Work or academic performance
Social and familial relationships
Mental health
Warning signs include:
Declining academic or occupational performance
Reduced patience or attention span
Shutdowns
Difficulty maintaining relationships or increases conflict
Constant fatigue or burnout
Increased anxiety, depression, or stress symptoms
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.
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 ca provide additional strategies for coping with sensory overload.
How to Create a Sensory Overload Safety Kit
A sensory overload toolkit, also known as a sensory safety kit, helps regulate input during overwhelming moments.
Step 1: Choose an Item Holder
Use a backpack, purse, or travel case that’s easy to carry.
Step 2: Add Items for Each Sensory System
Visual: sunglasses, calming visuals, photos, affirmations cards, a lava lamp, a kite
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, chocolate, chewable necklaces
A sensory kit helps you pause, self-soothe, and respond instead of react.
Book a Free Consultation With Blue Sky Learning
If this blog resonates with your experiences, you don’t have to manage sensory overload alone.
At Blue Sky Learning, the team of neurodivergent coaches and therapists offer neurodiversity-affirming support tailored to your needs.
Book a free 20-minute consultation today to explore how to manage sensory overwhelm and thrive.
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