AuDHD and Sensory Overload:

What It Is and How to Manage It

Imagine this: Jason, a college student with AuDHD, struggles with sensory overload in crowded lecture halls. The combination of bright fluorescent lights, overlapping voices, and the hum of projectors makes it difficult for him to concentrate. In fact, this overwhelming sensory input leads to stress, shutdowns, and difficulty processing information.

Similarly, Mia, a working professional, also diagnosed with autism and ADHD, finds open-office environments unbearable. The constant phone calls, the hum of air conditioning, and the glare of overhead lights make it hard for her to stay focused. As a result, she often takes frequent breaks to reset but still ends her day exhausted.

If you or someone you know experiences similar challenges, this guide will help you understand the link between AuDHD and sensory overload and provide effective strategies for managing it.

What Is AuDHD and Sensory Overload?

AuDHD is a term used to describe individuals who have both autism (ASD) and attention-deficit/hyperactivity disorder (ADHD). However, since autism and ADHD may affect sensory processing differently, having both conditions can lead to heightened sensory sensitivity and challenges in filtering out unnecessary stimuli.

Sensory overload occurs when the brain receives more sensory input than it can process, leading to discomfort and distress. Therefore, for individuals with AuDHD, everyday environments can quickly become overwhelming, making it hard to focus, communicate, or function effectively.

How Sensory Processing Differs in AuDHD

Sensory Challenge	Autism (ASD)	ADHD	AuDHD
Sensory Sensitivity	May have heightened sensitivity to sounds, lights, or textures.	Can be easily distracted by background stimuli.	May experience extreme sensitivity and difficulty ignoring distractions.
Response to Stimuli	May engage in stimming behaviors (rocking, hand-flapping) to self-regulate.	May struggle with impulsive responses to stimuli.	May need multiple self-regulation strategies to cope.
Overload Triggers	Crowded places, unexpected loud noises, strong smells.	Fast-moving environments, multitasking, lack of structure.	Combination of both, making sensory overload more frequent.

Signs of Sensory Overload in AuDHD

People with AuDHD may experience sensory overload in different ways, but common signs include:

• Irritability or frustration in busy environments
• Difficulty concentrating or processing information
• Physical symptoms like headaches or dizziness
• Feeling overwhelmed, leading to withdrawal or shutdown
• Heightened sensitivity to light, sound, or touch

Importantly, recognizing these signs early can help individuals take proactive steps to manage sensory overload before it escalates.

Common Triggers of Sensory Overload in AuDHD

Sensory overload in AuDHD is often triggered by:

• Bright or flickering lights (fluorescent bulbs, flashing screens)
• Sudden loud noises (sirens, alarms, crowded spaces)
• Constant background sounds (fans, buzzing electronics, overlapping conversations)
• Crowded or chaotic environments (shopping malls, public transport, classrooms)
• Strong smells or textures (perfume, scratchy fabrics, certain foods)

Moreover, understanding your personal triggers is the first step toward managing sensory overload effectively.

Strategies for Coping with Sensory Overload in AuDHD

1. Plan Ahead

• Visit public places during off-peak hours.
• Use noise-canceling headphones or earplugs.
• Choose seats near exits to leave easily if needed.

2. Carry Sensory Aids

• Wear tinted glasses to reduce light sensitivity.
• Use fidget tools to self-regulate in overwhelming environments.
• Keep a weighted lap pad or compression vest for calming input.

3. Create Recovery Spaces

• Designate a quiet, low-stimulation area at home or work.
• Use dim lighting and soft music for relaxation.
• Practice deep breathing or grounding exercises to reset your sensory system.

Looking for More Support?

Our All Access Training includes practical tools and strategies to help reduce sensory overload in daily life for yourself, your workplace and your community.

Frequently Asked Questions About AuDHD and Sensory Overload

What are the signs of sensory overload in AuDHD?

Sensory overload symptoms include irritability, withdrawal, difficulty concentrating, and physical discomfort. Thus, recognizing these early signs can help you take steps to prevent escalation.

How can I reduce sensory overload in shared spaces?

• Advocate for sensory-friendly adjustments like dimmer lighting and quieter environments.
• Use earplugs or noise-canceling headphones.
• Take breaks in a low-stimulation area when needed.

Is sensory overload different in AuDHD compared to autism or ADHD alone?

Yes. Since AuDHD combines traits from both conditions, individuals may experience more intense and frequent sensory overload episodes.

Creating a Sensory-Friendly World

Understanding and addressing sensory overload is key to building inclusive environments where individuals with AuDHD feel supported and understood. For instance, by making small adjustments—whether in schools, workplaces, or public spaces—we can foster sensory-friendly experiences for everyone.

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Explore More Resources

• Unveiling the Power of Sensory-Friendly Experiences
• Inclusive Workplace Solutions
• The Ultimate Guide to Classroom Sensory Activities

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