Have you ever walked into a room so loud or bright that you just wanted to escape? Does it sometimes feel like the world is turned up to max volume?

Sensory overload is a common experience for neurodivergent folks. Sensory overload can occur in many different environments and circumstances—an environment that feels fine one day might be overwhelming the next. Sensory overload, also known as overstimulation, occurs when our brain receives more sensory input than it can process at a given moment. This often leads to feelings of anxiety, overwhelm and distress. Sensory overload interferes with one’s ability to focus, socialize or complete tasks.

For example, you walk into a grocery store on a sunny weekday afternoon. Many cars are parked in the in the parking lot—it’s going to be busy inside. At the entrance, you are met by the sound of people loading and unloading carts. As soon as you enter the store, you instantly notice the bright fluorescent overhead lights and the background radio music that plays throughout the store. You try to focus on your shopping list and the order you need to navigate the store in. In the produce section, you notice the bright red of apples, the orange of carrots and the yellow of bananas. As you reach for a vegetable, you notice a mist of water spray from overhead. You head to the back of the store and are met by a strong aroma that seems to be the combination of fresh bread and raw seafood. You navigate the aisle, with people bumping into your cart as you make sharp turns. You reach for something on a high shelf and accidently knock over multiple items onto the floor. You hurry to clean up the mess. You hear people talking, laughing, kids running and babies crying. As you continue to navigate the store, these inputs start to pile up. It becomes more difficult to focus on your shopping list, push your cart and talk to the cashier. Your heart rate increases, palms become sweaty, and energy diminishes.

So, what do I do? How can I cope?

Preventative Strategies:

1. Set boundaries

Know your limits and communicate them with others! If you know that a full day at the beach is too overstimulating, reduce your visit to a couple of hours. It’s okay to say no to events that are going to cause extreme discomfort or are too demanding.

2. Know your triggers

Everyone experiences sensory overload in different ways—everyone has different triggers. You may be sensitive to bright lights but are not bothered by loud noises. Understanding your triggers and limits can facilitate acceptance, self-compassion and aid in the development of coping strategies. Pay close attention to bodily sensations and thoughts during overwhelming situations. It can be helpful to reflect on times that you have experienced sensory overload and to write down what you noticed. Was I indoors or outdoors? Was the environment familiar or new? What time of day was it? What was the weather like outside? How was I feeling prior to entering the environment? Were the lights too bright? Sounds too loud? How did I notice I was overwhelmed? How did I respond to this overwhelm? When was my sensory limit reached?

3. Develop sensory friendly routines

It can be unhelpful and unrealistic to completely avoid certain environments, such as a grocery store. However, it can be helpful to determine controllable factors to develop a more sensory friendly grocery shopping experience. For example, before you go to the grocery store, allow yourself some time to engage in regulating activities before your trip. In addition, you may choose to go to one grocery store over another because of its dimmer lights or open layout. Also, you may choose to grocery shop during non-peak times to avoid the crowd.

In-the-Moment Strategies:

1. Make space

Find a quiet, calm space that allows you to step away from the stimulation and regulate.

2. Use calming tools

Bring and utilize noise cancelling headphones, sunglasses, scented oils or fidget toys.

3. Grounding techniques

Breathe deeply, do a body scan or the 5-4-3-2-1 technique.

4. Apply pressure, warmth or cold

This can be done by utilizing a weighted blanket, wet cloth, drinking a warm or cold drink, putting hands under running water, or receiving a hug from someone.

5. Tell Somone

If you are able to, communicate with someone that you are overstimulated. This can even be a short statement of “I need a break”, “I feel overwhelmed” or “I need some help right now”. Others can help problem solve when you are unsure of what to do!

Long-term Strategies:

1. Establish a support network

Talk to your loved ones and other neurodivergent folks about your experiences! Receiving empathy and compassion from others can foster self-compassion and a sense of belonging.

2. Practice Self-Compassion

It’s important to remember that sensory overload is a valid experience! Listen to your body without judgment. Be kind to yourself as you experience, learn about and manage sensory overload. Be a supportive friend to yourself!

3. Seek Therapy

Therapy is a great tool for fostering self-compassion, identifying triggers, developing relevant coping tools, self-reflection and addressing related anxiety or trauma.

It is important to remember that coping looks different for everyone—don’t be hard on yourself if something does not work for you but works for someone else! Keep exploring, reflecting and listening to your body. Find what works for you!

Connect Here