How to deal with sensory overload in adults

How to deal with sensory overload in adults

Sensory overload occurs when the body is bombarded with too much input from the senses. This can happen when you’re in a crowded place, there’s too much noise, you are experiencing strong emotions, or you are tired.

Symptoms of sensory overload include feeling anxious or overwhelmed, an urge to flee or get away from the situation, sweating, heart palpitations, and difficulty focusing.

If you have sensory overload, it’s important to find a calm place to relax. You might want to close your eyes, take deep breaths, and try to focus on one thing at a time. It can be helpful to wear earplugs or headphones and limit exposure to bright lights.

There are some things you can do to prevent sensory overload in the first place. If you know you’re going to be in a situation that might be overwhelming, try to prepare yourself mentally and emotionally. It can also help to pace yourself and take breaks as needed.

What is sensory overload?

Sensory overload occurs when one or more of the body’s senses are overloaded and can happen to anyone at any age. It is most commonly experienced by people with Autism Spectrum Disorder (ASD) or other sensory processing disorders (SPD), but it can also happen to neurotypical people in certain situations.

The most common signs of sensory overload are feeling overwhelmed, irritable, anxious, or dizzy; having a headache or migraines; feeling like you need to escape the situation; and feeling like you might scream or shout. If you experience any of these signs, removing yourself from the situation as soon as possible is important as finding a quiet place to relax.

Some things can cause sensory overload, but the most common triggers are loud noises, bright lights, strong smells, large crowds, and chaotic environments. If you know you are sensitive to one or more of these triggers, it’s important to avoid them if possible. However, sometimes it’s not possible to avoid them completely. In those cases, you can do a few things to help ease the symptoms of sensory overload.

Some people find that wearing noise-canceling headphones or earplugs can help reduce the impact of loud noises. Others find that sunglasses or a hat can help reduce the effects of bright lights. And some people find that certain types of pressure – such as deep-pressure massage – can help reduce the overall sensation of being overloaded.

If you experience sensory overload regularly, you must talk to your doctor about it. They may be able to help you identify the triggers and develop a plan to avoid them. They may also be able to recommend medication or other treatments that could help lessen the symptoms of sensory overload.

Causes of sensory overload

There are many different causes of sensory overload. For some people, it may be due to a specific event or situation, such as being in a crowded place or around loud noises. For others, it may be due to an ongoing condition, such as an anxiety disorder or autism spectrum disorder.

Sensory overload can also be caused by certain medications, such as antidepressants or stimulants. And for some people, there may be no obvious cause at all.

Whatever the cause, sensory overload can be very distressing and make it difficult to cope with everyday life. If you’re struggling to cope with sensory overload, there are some things you can do to help yourself.

Symptoms of sensory overload

The symptoms of sensory overload can vary from person to person, but they usually include feeling overwhelmed, anxious, or even panicked. You may feel like you can’t think clearly or start to feel physical pain. In some cases, you may even feel like you’re going to faint or have a panic attack. If you’re not sure if what you’re experiencing is sensory overload, here are some common symptoms to look out for:

-Feeling overwhelmed or frazzled

-A feeling of being on edge

-Anxiety or panic

-Racing heart


-Trembling or feeling shaky

  • Shortness of breath
  • chest pain
  • headaches
  • dizziness
  • nausea
  • How to deal with sensory overload
  • What is sensory overload? Sensory overload is when one or more of the body’s five senses are overloaded. This can happen when there are too many stimuli coming in at once. This can leave a person feeling overwhelmed, panicked, or anxious. The body’s natural reaction is to shut down or go into survival mode.
  • Limit exposure to triggers
  • You can do many things to help lessen the effects of sensory overload and make it more manageable. One of the most important things you can do is limit your exposure to triggers. If you know that certain sights, sounds, or smells are particularly overwhelming, try to avoid them as much as possible.

You can also try desensitization therapy, which involves gradually exposing yourself to a trigger in a controlled setting until it no longer bothers you. This can be an effective treatment for some people. Still, working with a therapist specializing in sensory processing disorder is important to ensure you’re doing it safely and effectively.

Certain coping mechanisms can also be used when you are exposed to a trigger. Deep breathing, for instance, can help you stay calm and focused. And suppose you know you’re going to be in a situation where sensory overload is likely. In that case, there are things you can do ahead of time to prepare yourself, such as wearing noise-canceling headphones or eating a nutritious meal.

Sensory overload can be a difficult thing to deal with, but with the right coping mechanisms and accommodations, it is possible to live a full and happy life.

Create a sensory-friendly environment

There are a few things you can do to make your environment more sensory-friendly:

-Avoid or limit bright lights and patterns

-Turn off or lower the volume of noisy electronics

-Use earplugs, headphones, or other noise-canceling devices

-Wear comfortable clothing

-Limit the number of people in your space

-Make sure the temperature is comfortable

-Keep the space tidy and uncluttered

Use calming strategies

Adults who experience sensory overload can use several calming strategies to help themselves feel better. Some of these strategies may work better than others, and it may take trial and error to find the ones that work best for you.

-Get organized: Taking time to organize your environment and schedule can help reduce stress and anxiety. When your environment is cluttered, it can be overwhelming. Having a routine can also help, providing a sense of structure and stability.

-Take breaks: When you start to feel overwhelmed, take a break from whatever is causing the overload. Go outside for a walk, listen to soothing music, or do something else that relaxes you.

-Deep breathing is a simple but effective way to calm the body and mind. It can be done anywhere, at any time.

-Progressive muscle relaxation: This technique systematically tenses and relaxes different muscle groups in the body. It can help reduce stress and promote relaxation.

-Mindfulness: Mindfulness involves paying attention to the present moment without judgment. It can help you focus on what is happening here and now, which can be calming.

-Sensory-deprived activities: Sometimes, it can be helpful to do activities that don’t stimulate the senses too much. Swimming, yoga, or sitting in nature can be calming and relaxing.


Sensory overload is a condition that occurs when the brain is overwhelmed by too much input from the senses. This can be caused by exposure to loud noise, bright lights, strong smells, or other stimuli. It can also be caused by anxiety or stress. Sensory overload can be extremely uncomfortable and lead to anxiety, Panic attacks, and even depression. If you are frequently exposed to sensory overload, it is important to learn how to deal with it to avoid these negative consequences.

There are several things that you can do to deal with sensory overload:

  1. Identifying your triggers and trying to avoid them, if possible, is important. If you cannot avoid them, try to minimize your exposure as much as possible.
  2. Finding ways to relax and calm yourself when you are feeling overwhelmed is important. This can include deep breathing exercises, meditation, or listening to calming music.
  3. It is important to talk to someone about what you are going through to get support and advice.
  4. If you are struggling with sensory overload, there is no reason that you have to suffer in silence.