Introduction to coping with sensory overload

We’ve all been there—suddenly feeling bombarded by too much noise, bright lights, or a crowd of people all talking at once. That feeling of overwhelm, when your senses go into overdrive, and everything feels too intense, is what we call sensory overload. For some, it’s a rare, fleeting experience. Still, for others, especially those with sensory processing disorders (SPD), autism spectrum disorder (ASD), or ADHD, sensory overload is a frequent, often debilitating challenge.

In this guide, we’ll explore sensory overload, its causes, how to recognise it, and, most importantly, seven practical strategies for managing it. Whether you’re supporting someone with sensory sensitivities or looking for tips on managing your own, we’ve got you covered.

What is Sensory Overload?

Sensory overload happens when the brain receives too much sensory information at once—more than it can handle. Picture yourself walking into a packed concert with booming speakers, flashing lights, and people crowding around you. It’s overwhelming. This sensation can happen in everyday situations for individuals with heightened sensitivity, making it hard to focus, think clearly, or even function.

 How Does Sensory Overload Feel?

Sensory overload can vary from person to person, but familiar sensations include:

• – Feeling overwhelmed or anxious
• – Inability to concentrate
• – A strong desire to escape the environment
• – Physical symptoms like headaches, nausea, or shaking

Causes of Sensory Overload

Wondering what triggers this overload? There are many potential culprits, from environmental stimuli to emotional factors. Here are some common causes:

1. Too Much Stimuli

The modern world offers overwhelming sensory input. Think about bright supermarket lights, loud car horns, or constant phone notifications. For those with sensory sensitivities, everyday environments can become unbearable when stimuli flood their senses.

2. Crowded Social Situations

Have you ever been at a party where you couldn’t hear yourself think? For individuals prone to hyperstimulation, crowded spaces—like malls, concerts, or even classrooms—can be a trigger.

3. Physical Sensations

Sometimes, the environment and the textures, fabrics, or clothing we wear contribute to overload. Wearing too tight clothes, rough fabrics, or even being surrounded by certain textures can cause discomfort.

Recognising Sensory Overload Symptoms

Understanding the signs of overstimulation is essential, especially if you’re trying to help someone else or figure out your own triggers.

Physical Symptoms

• Light-headedness
• Sweating or shaking
• Rapid heartbeat
• Headaches or stomach aches
• Difficulty breathing

Emotional Symptoms

• Irritability or anger
• Anxiety or fear
• Fight-or-flight responses
• Feeling out of control or overwhelmed

How to Tell if a Child is Experiencing Sensory Overload

Children often express overstimulation differently than adults. They may become fussy, cry more easily, or even act out in frustration. Some tell-tale signs include:

• Frequent meltdowns or tantrums
• Refusing to participate in activities
• Clinging to parents or caregivers
• Covering ears, eyes, or mouth to block stimuli

In teens and adults, excessive stimulation might manifest subtly, like wearing a hoodie or headphones all the time, fidgeting excessively, or becoming withdrawn in social situations.

7 Strategies to Cope with Sensory Overload

Managing sensory overload requires thoughtful strategies and proactive steps. Let’s dive into seven effective methods to ease those overwhelming moments.

1. Monitor Your Environment and Reactions

We’re surrounded by stimuli all the time—whether from the outside world or technology like our phones. Paying close attention to what’s happening around you and how it affects you is the first step. By identifying triggers, you can start making adjustments.

Tips:

• Keep a sensory diary: Note what environments or situations tend to overwhelm you.
• Use this information to avoid certain triggers, or at least be prepared when you can’t avoid them.

2. Make Changes You Can Control

Sometimes, the solution is as simple as tweaking your environment. Small changes in your daily life can significantly reduce sensory overload.

Suggestions:

• Clothing: Opt for soft, comfortable fabrics.
• Lighting: Use dim, natural light at home instead of harsh fluorescents.
• Quiet zones: Create calm spaces at home for retreating when things get too intense.

3. Reduce Stimuli in Uncontrollable Environments

Unfortunately, you can’t control every environment, but there are ways to reduce sensory input when you’re in an overwhelming space. Earplugs, for instance, can lower noise levels while still allowing you to hear important sounds.

Ideas:

• Use Vibes earplugs for filtering harsh noises without total sound blockage.
• Seek out “quiet hours” at places like supermarkets or zoos, which often have specific times with dimmed lighting and reduced noise.

4. Prioritize Sleep

Sleep isn’t just about rest; it’s essential for processing the sensory information we receive throughout the day. If your sleep is poor, you’ll be more vulnerable to sensory overload.

How to Improve Sleep:

• Create a consistent bedtime routine.
• Try sleep aids like weighted blankets, essential oils, or white noise machines.
• Limit screen time before bed to avoid overstimulation.

5. Managing Meltdown Situations

Meltdowns can be an unfortunate part of sensory overload, especially in children. If a meltdown happens, finding a safe, quiet place to calm down is crucial.

Strategies for Calming Meltdowns:

• Remove the person from the overwhelming situation.
• Practice deep breathing or use calming toys.
• Discuss the trigger later, once everyone is calm.

6. Exercise to Manage Stress

Physical activity is a natural way to reduce stress and cope with sensory overload. Regular exercise can release endorphins, improve focus, and lower anxiety.

Exercises to Try:

• Aerobic exercises like running or jumping on a trampoline.
• Stretching or yoga to calm the body.
• Incorporating active playtime into children’s routines to help them release energy.

7. Don’t Be Afraid to Ask for Help

Lastly, remember that no one has to face sensory overload alone. Asking for help from professionals like occupational therapists or simply reaching out to friends and family can make a world of difference.

Where to Find Help:

• Consult with a doctor or occupational therapist for a formal diagnosis.
• Look for local support groups or communities that focus on sensory processing issues.

Summary: Thriving Despite Sensory Overload

Living with sensory overload can be incredibly challenging, but with the right tools and strategies, it’s possible to manage it and even thrive. By recognising your triggers, making small changes in your environment, and prioritizing self-care like sleep and exercise, you can reduce the impact of sensory overload on your daily life. Remember, you don’t have to go through this alone—help is available, and with some effort, you can regain control over your senses.

FAQs

1. Can adults experience over stimulation?

Yes, adults can experience sensory overload just like children. It may be triggered by work stress, social situations, or environmental stimuli like bright lights or loud noises.

2. What are common sensory overload triggers?

Common triggers include loud noises, bright lights, crowded environments, strong smells, and physical sensations like tight clothing.

3. How can I calm down during excessive stimulation?

Find a quiet space, practice deep breathing, or use tools like earplugs or sunglasses to reduce sensory input. Prioritize getting good sleep and exercise regularly to prevent overload.

4. Can sensory overload be cured?

While there is no “cure” for sensory overload, many people find effective ways to manage it through coping strategies, environmental changes, and professional support.

5. What should I do if my child is having a meltdown from sensory overload?

Stay calm, remove your child from the overstimulating environment, and give them space to cool down. Discuss the triggers later to help prevent future meltdowns.