Key Takeaways
- Sensory overload happens when people have difficulty processing or managing sensory input, like sights, sounds, textures, or smells.
- Sensory overload is a core symptom of sensory processing disorder (SPD) but can also occur in people with anxiety disorders, autism spectrum disorder (ASD), and attention-deficit hyperactivity disorder (ADHD).
- Learning more about your sensory triggers can help you better manage episodes of sensory overwhelm and reduce the likelihood of them happening in the future.
Most people can think of a time or two when they felt completely overwhelmed by their surroundings. Maybe it was when the dog wouldn’t stop barking or when someone was wearing too much perfume. In today’s busy world, it’s almost impossible not to feel overstimulated at times. But if this happens frequently or is impacting your quality of life, you may be experiencing something called sensory overload.
Sensory overload occurs when people have difficulty processing or managing sensory information — like sights, sound, texture, or smells. Although it’s not a diagnosable mental health condition, it can be distressing, disorienting, and affect your ability to communicate. Fortunately, people can learn to manage their symptoms with the right self-help strategies and support — and therapy can be a helpful place to start.
What does sensory overload feel like?
Sensory overload is a physiological response to your surroundings. It happens when your brain struggles to interpret and process overwhelming sensory input, like sights, sounds, smells, tastes, and touch. In addition to the primary five senses, some experts believe there are three more: movement, balance, and internal body sense.
Sensory overload can involve one sensory input or several at once. Let’s use the movie theater as an example: Bright lights, loud sounds, crowded seating, and the strong smell of popcorn can lead to sensory overload. For some people, even just one of those sensory stimuli may be enough to leave them feeling agitated or on edge.
Sensory overload affects everyone differently, but it’s common to feel anxious, uncomfortable, and generally overwhelmed.
Other sensory overload symptoms include:
- Restlessness
- Racing or intrusive thoughts
- Panic or fear
- Difficulty focusing
- Physical symptoms like sweating, dizziness, and tightness in your chest
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Tips for dealing with sensory overwhelm
There’s no cure for sensory overload, but knowing how to identify your triggers and cope with symptoms can make it easier to manage. The following tips can help you build resilience, cope with sensory overwhelm, and reduce future episodes.
1. Identify your triggers
If you’re not sure what’s causing sensory overload, consider keeping a journal to help you identify triggers and patterns. After a few days or weeks, you may begin to notice that you’re triggered by strong smells or unwanted physical touch. You may even narrow it down to specific situations, like shopping at the grocery store.
2. Learn how to manage triggers
Understanding what causes sensory overload is one of the best ways to manage it. For example, people who are bothered by loud sounds might consider wearing headphones in noisy environments, while sunglasses can be an effective solution for people triggered by bright lights. Or, if you’re easily overwhelmed by a crowded grocery store, consider shopping right when it opens or ordering your groceries for home delivery or pickup.
3. Ask for help
Sensory overload can happen at home, at work, or in public settings. If you know you’re prone to heightened reactions, consider letting other people know how they can best support you.
For example, you may want to set boundaries regarding physical touch with friends or remind your partner to only buy unscented hand soap. At work or school, you might consider requesting a more quiet location to work.
4. Create a sensory safety plan
A sensory safety plan — also known as a sensory diet — is a personalized tool to help people remain organized and focused throughout the day. Originally created to support children, sensory safety plans can also help adults self-regulate and manage overwhelming situations. Activities may include movement breaks, deep-breathing exercises, calming music, or fidget tools.
5. Get professional support
If sensory overload is impacting your daily life, know that help is available. Working with a therapist can help you recognize triggers and patterns, understand symptoms, and develop healthy coping mechanisms for overwhelming situations.
Identifying sensory triggers can help people become more aware of what sets off feelings of overwhelm, allowing them to take proactive steps to manage those triggers. It can be empowering to recognize these triggers, as it opens the door to creating strategies that can help prevent or reduce overwhelm in daily life.
Underlying causes of sensory sensitivities
Sensory overload can happen to anyone at any age. Some research suggests that as many as one in six children have sensory processing challenges, including hypersensitivity. It’s particularly prevalent among children with autism spectrum disorder (ASD), fetal alcohol syndrome, and Down syndrome.
Children and adults who regularly experience sensory overload may have sensory processing disorder (SPD) — a neurological condition that affects the brain’s ability to receive and process sensory information. SPD can cause hypersensitivity or hyposensitivity, which is when people are underwhelmed by sensory stimuli.
Sensory overload is commonly associated with several neurodevelopmental and mental health conditions, including:
- Autism: As a type of neurodivergence, autism affects the way people perceive sensory information. It’s common for people with autism to have sensory aversions and feel overwhelmed by certain sensory inputs.
- ADHD: ADHD is another neurodevelopmental disorder associated with sensory sensitivities. Many people with ADHD experience challenges with focus, attention, and self-regulation — all of which can contribute to sensory overload.
- Anxiety: The relationship between anxiety and sensory overload goes both ways. Unmanaged sensory sensitivity in children may lead to anxiety, but it’s also worth noting that people with anxiety are more likely to be overwhelmed in certain sensory situations.
Find care with Rula
Sensory overload can complicate everyday situations, like grabbing dinner with friends or focusing on tasks at work. If you’ve noticed that you struggle with certain sensory inputs, consider seeking professional support. Therapy can help you create healthy coping mechanisms for overwhelming situations and address any underlying mental health conditions.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.
About the author
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
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