Sensory Overload: Is it a Problem in Your Life?

Recognizing Symptoms, Causes, and Finding Practical Solutions

Have you ever walked into a bustling restaurant, where the clatter of dishes, overlapping conversations, and flashing lights instantly made you want to retreat? Or perhaps you’ve been in a grocery store where the bright overhead lights, colorful displays, and constant movement left you feeling tense and disoriented. These feelings of being overwhelmed are not uncommon and can happen to anyone, regardless of age or background. And they may indicate you’ve experienced sensory overload.

Imagine a child at a birthday party who suddenly becomes quiet and withdrawn because the music is too loud, the room is too crowded, and the activity too chaotic. Or think of an office worker who, by mid-day, finds it impossible to focus on their tasks because of the constant chatter, phone calls, and the whir of machinery around them. These are just a few examples of how everyday environments can push our senses to the limit.

In this post, we’ll dive into what happens when the world feels too loud, too bright, or too chaotic. We’ll explore the symptoms that indicate your senses are overloaded and, more importantly, offer practical tips for recognizing and managing these experiences so that you can navigate through them with greater ease. Whether you’re someone who feels this way often or you’re just starting to notice how certain environments affect you, there are ways to take control and make life a little more comfortable.

What are the Symptoms of Sensory Overload?

Sensory overload occurs when your senses are overwhelmed by too much input. Here are common symptoms:

• Irritability: Loud noises or bright lights can make you feel agitated.
• Difficulty focusing: It may become hard to complete tasks or follow conversations.
• Anxiety: You might feel anxious or stressed in overwhelming environments.
• Physical discomfort: Headaches or dizziness are common reactions.
• Social withdrawal: Some people avoid social interactions or seek out quiet spaces.

Adults: What You Should Know

Sensory overload is not limited to children—it’s a challenge that many adults face as well. In our fast-paced world, sensory environments are constantly changing, and adults can be just as vulnerable to feeling overwhelmed by sensory input. Whether it’s the constant buzz of a noisy office, the chaotic atmosphere of a crowded mall, or the bright lights and loud sounds in a busy restaurant, these situations can easily lead to feelings of discomfort and stress.

When this overwhelm goes unrecognized or unmanaged, it can build up over time and contribute to more serious issues, such as heightened anxiety, chronic stress, and even burnout. For many adults, this sensory overload can impact their work performance, social interactions, and overall mental well-being. Understanding that this is a legitimate challenge—and not just a fleeting annoyance—is the first step in addressing the problem.

Overload vs. Overstimulation: What’s the Difference?

Though used interchangeably, sensory overload and overstimulation differ slightly. Sensory overload refers to one or more senses being overwhelmed, while overstimulation is a general state of overwhelm, which may include emotional or cognitive overload as well. Both can cause stress, but sensory overload is more focused on your senses.

How to Tell If You’re Overstimulated

Overstimulation can be hard to spot. Look for these signs:

• Fatigue: Feeling drained after a short time in busy spaces.
• Increased sensitivity: Sounds or textures feel more intense.
• Restlessness: A strong urge to leave crowded places.
• Loss of focus: Simple tasks become difficult.
• Emotional outbursts: Feeling irritable or upset without clear reason.

How to Calm Dawn

If you’re feeling overwhelmed, here are some tips to help calm down:

• Find a quiet space: Move to a less stimulating environment.
• Use sensory tools: Noise-cancelling headphones or sunglasses can help.
• Practice deep breathing: It can lower stress and refocus your mind.
• Take breaks: Step away from busy environments to reduce sensory input.
• Try grounding techniques: Use calming scents or hold a cool object to shift your focus.

Treatment

Addressing sensory overload is crucial because, if left unmanaged, it can significantly impact both mental and physical well-being. Over time, constant exposure to overwhelming sensory input—whether it’s noise, light, or touch—can lead to chronic stress, anxiety, and even burnout. For some, the emotional and psychological toll can extend to their work performance, personal relationships, and ability to carry out daily tasks.

Managing sensory overload isn’t just about finding temporary relief; it’s about improving long-term quality of life. By taking proactive steps to address sensory triggers, individuals can prevent the buildup of stress and anxiety that can accumulate in overstimulating environments. Treatment can help people regain control of their surroundings, making it easier to cope in stressful situations and reducing the risk of emotional exhaustion or breakdowns.

With proper management strategies, individuals can experience better focus, more restful sleep, and reduced irritability. By treating sensory overload, they are better equipped to navigate challenging environments, feel more balanced, and engage more fully in life. Treatment is a form of self-care, and it empowers individuals to create more comfortable and manageable experiences in their everyday lives.

Here are some ways to manage sensory overload:

• Modify environments: Dim lights, lower noise, and remove strong smells. Seek out sensory-friendly spaces.
• Use sensory tools: Noise-cancelling headphones, weighted blankets, or fidget toys can help. Check out our blogs:
  • Ear Protection, Headphones for Autism, and Sensory Sensitivity
  • Everything You Need to Know About Weighted Lap Pads and Blankets   
  • Fidgets: More Than Just Child’s Play
• Try therapy: Occupational therapists are experts in your senses, assessing sensory problems and helping ou develop coping strategies.
• Practice mindfulness: Techniques like deep breathing and meditation can reduce stress.

Common Connections to Sensory Overload

Sensory overload is often associated with various conditions that heighten sensitivity to sensory input. For example:

• Autism Spectrum Disorder (ASD): Individuals with autism often experience sensory challenges, leading to overload from common stimuli like noise or light.
• ADHD: People with ADHD are more sensitive to sensory input, making them prone to overload in busy or noisy environments.
• Anxiety Disorders: Anxiety can amplify sensory sensitivities, with overwhelming environments triggering panic or stress.
• PTSD: Trauma survivors may experience sensory overload, especially when exposed to stimuli that trigger memories of traumatic events.
• Sensory Processing Disorder (SPD): Those with SPD have difficulty processing sensory input, often leading to overload.
• Fibromyalgia: Sensory overload can trigger pain and discomfort in individuals with fibromyalgia.
• Concussion and TBI: People recovering from brain injuries often have heightened sensory sensitivities, making them vulnerable to overload.
• Chronic Fatigue Syndrome (CFS/ME): Sensory stimuli can worsen fatigue and discomfort in those with CFS.
• Migraines: Bright lights, loud noises, and strong smells are common sensory overload triggers for migraine sufferers.

Understanding these connections can also help manage sensory overload more effectively.

Sensory Overload and Autism: A Common Experience

Sensory overload is a frequent experience for individuals on the autism spectrum. Everyday environments, such as bright or noisy spaces, can quickly become overwhelming. Because the brain processes sensory input differently in autism, these stimuli may feel more intense, leading to meltdowns or withdrawal. Creating sensory-friendly spaces can make a huge difference.

What Does Autism Sensory Overload Feel Like?

For individuals with autism, sensory overload can feel especially intense:

• Overwhelming sensations: Sounds, lights, or textures may feel too strong.
• Fight or flight response: A need to escape or shut down is common.
• Physical discomfort: Sensory input can feel painful.
• Meltdowns: Overload may lead to uncontrollable emotional or physical reactions.
• Confusion: It can be hard to process and organize sensory information.

Sensory Overload and ADHD: Understanding the Connection

People with ADHD are more sensitive to sensory input, making them prone to sensory overload. Busy environments can overwhelm their nervous system, intensifying symptoms like restlessness and distractibility. Managing ADHD often involves using strategies to limit sensory input, such as taking quiet breaks or using noise-cancelling headphones.

Sensory Overload and Anxiety: How They’re Connected

Sensory overload and anxiety often go hand in hand. Overstimulating environments—like noisy, crowded places or areas with bright lights—can heighten feelings of anxiety. For individuals with anxiety disorders, sensory overload can trigger panic attacks, increased stress, or difficulty focusing. Learning to manage sensory input through strategies like grounding techniques, deep breathing, and creating quieter spaces can help reduce anxiety and make overwhelming situations more manageable.

Beyond the Big Five: The Eight Senses

Anyone can experience sensory overload, and it’s not limited to the five basic senses. Most people are familiar with the five basic senses: sight, sound, touch, taste, and smell. However, in reality, we have eight senses that play a role in how we experience the world. The additional senses include:

• Vestibular sense: This sense helps with balance and keeping us upright. It is crucial for activities like walking, running, and even sitting still without feeling dizzy or disoriented.
• Proprioceptive sense: Also known as body awareness, this sense allows us to track our body’s position and movement. It helps us understand where our limbs are in space, even without looking, and is essential for coordination.
• Interoceptive sense: This internal sense communicates messages from our body, such as hunger, thirst, or the need to use the bathroom. It helps us stay in tune with our internal physical needs.

Understanding these eight senses is key to grasping why sensory overload can be so complex. It’s not just about what we see or hear; any of these senses can become overstimulated, leading to sensory overload. With this in mind, let’s explore how each sense can be triggered by different stimuli.

Sensory Overload Triggers: By Sense

Sense	Triggers
Sight	Bright lights, flickering screens, crowded spaces.
Hearing	Loud noises, sudden sounds, background chatter.
Touch	Scratchy clothing, unexpected touches, certain textures.
Smell	Strong perfumes, cleaning chemicals, food odors.
Taste	Strongly flavored or spicy foods.
Balance	Motion sickness from travel in cars, buses, or planes.
Movement	Fast-paced activities, constant physical contact.
Interoception	Intense hunger or thirst despite eating or drinking recently.

Understanding sensory triggers is key to creating more comfortable, sensory-friendly environments. Any of the eight senses—sight, sound, touch, taste, smell, vestibular, proprioceptive, or interoceptive—can become overloaded.

For instance, bright lights, loud noises, or strong smells might trigger discomfort for some. Simple changes like dimming lights, reducing noise, or offering quiet spaces can make a big difference.

By adapting environments with these small adjustments, we create a more inclusive, welcoming atmosphere for everyone.

Frequently Asked Questions About Sensory Overload

Where can I learn more about the research on sensory overload?

Check out this article, “Sensory Overload: A Concept Analysis” by Scheydt et al., (2017), it examines the impact of mental illness on sensory overload ¹. 

Where can I learn more about help for adults?

Check out our blog post How to Manage Sensory Overload in Adults for practical strategies on identifying and reducing sensory overload in adult life, whether at home or work.

How does unconscious bias relate to sensory overload?

Our blog Unconscious Bias and Sensory Overload: Fostering a More Inclusive Workplace explores the connection between unconscious bias and sensory overload, and how fostering an inclusive environment can benefit everyone.

What was the effect of COVID-19 on our sensory experience?

Read COVID and the Shared Experienced of Sensory Overload to understand how the pandemic has affected sensory sensitivities and strategies for managing overload in this new normal.

What are some calming techniques for children?

Our post Managing Sensory Overload With Yoga Poses for Kids provides effective yoga exercises that can help children calm down when feeling overstimulated.

How can I manage sensory overload at work?

Our blog Managing Sensory Overload at Work: Prioritizing Your Mental Health offers practical tips for dealing with sensory overload in the workplace, helping you maintain focus and reduce stress.

How can I handle overwhelm during the holiday season?

Visit our blog 4 Tips to Manage Sensory Overload and Holiday Stress for easy, effective strategies to reduce sensory overload during the often overwhelming holiday season.

What tips do you have for caregivers?

Our blog Caregiving When You Experience Sensory Sensitivities or Sensory Overloadprovides guidance for caregivers managing their own sensory overload while supporting others with sensory challenges.

Take the Next Steps

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1. Scheydt, S., Müller Staub, M., Frauenfelder, F., Nielsen, G. H., Behrens, J., & Needham, I. (2017). Sensory Overload: A Concept Analysis. International Journal of Mental Health Nursing, 26(2), 110–120. https://doi.org/10.1111/inm.12303