Whether it’s unbearably white office lighting or the overwhelm of chatter in a restaurant, sensory overload can be dilapidating. This affects many autistic and ADHD people, but the experience varies from person to person. Let’s talk about how to manage it.

Sensory overload is one of the lesser talked-about traits of both autism and ADHD. However, when it strikes, it can stop you from participating in everyday activities. In this guide, we look at what exactly causes sensory overload, how you may experience it, and the strategies you can use to help you manage it.

What Causes Sensory Overload?

First up, let’s cover the basics. Autism and ADHD causes your nervous system to process sensory information differently. We encounter millions of pieces of sensory information every second. While neurotypical brains automatically filter out unnecessary sensory input, your brain may process much of this stimuli equally.

That means noticing things that others may not, such as the fluorescent lights humming, multiple conversations happening at once, or the tag on your shirt rubbing against your skin. Since your brain isn’t filtering these things out, they have the power to overwhelm you fast.

How to Recognise Sensory Overload

Sensory overload can come on randomly, especially when multiple triggers compound. However, you may not immediately understand what’s happening. Many ADHD and autistic people describe the feeling of overwhelm long before they know why it’s occurring.

While sensory overload can look different for different people, here are some of the signs you may experience when it starts.

• Increased heart rate or breathing

• Tension in your muscles

• Headaches or feeling physically unwell

• Feeling suddenly tired

• Anxiety or panic

• Feeling disconnected from your surroundings

• Strong urge to escape or hide

• Difficulty concentrating or making decisions

• Confusion or disorientation

This list isn’t exhaustive. You might find that sensory overload affects you in a very specific way. Whatever the case, it’s worth exploring some strategies to help you manage it.

How to Manage Sensory Overload

Trying to avoid sensory overload can be difficult. However, there are strategies you can use to help you cope when it happens.

Remove yourself (if possible)

First things first, try to leave the situation. For autistics, this can be one way to avoid a meltdown. That may mean taking a short break from a gathering, leaving an office space, or just shutting your computer. Don’t stick around to align with social expectations. Your well-being is far more important than saving face.

Use grounding techniques

Some people find grounding techniques help them to overcome sensory overload. These often encourage your brain to focus on certain stimuli and slow down. Try counting backwards from 100, while ensuring you're taking deep breaths, for example.

Engage your proprioceptive sense

Deep pressure can have a uniquely calming effect on your nervous system. There are plenty of ways you can do this. Try squeezing your hands together tightly or pushing yourself against a wall. This approach allows you to stabilise your nervous system and regroup.

Know what your triggers are

What triggers sensory overload for you? As we’ve covered, everyone is different. You may be particularly sensitive to light, sound, or even taste. Whatever it is that tends to overwhelm you, document it clearly. That way, you can make lifestyle adjustments to avoid them.

Communicate your needs

Talking about sensory overload may not feel easy. However, this can help the people around you better understand your experience and support you. When you’re clear on what your triggers are, share this with the people in your life. You may also be able to request reasonable adjustments at your workplace to lower your risk of sensory overload.

When to Seek Additional Support

While there are plenty of strategies you can use yourself, a professional can support you too. If you’re experiencing the following, you may want to reach out to a couch, therapist, or your GP:

• Sensory overload prevents you from managing daily tasks

• You experience frequent meltdowns or shutdowns

• You develop avoidance behaviours that limit your life significantly

• You struggle with mental health impacts from repeated overload

Takeaway

Sensory overload affects many autistic and ADHD people, but you can develop effective management strategies. While you likely can’t eliminate all uncomfortable sensory experiences, you can build a toolkit to deal with them. If you're seeking an autism or ADHD assessment, our services provide fast and accurate evaluations to help you understand your needs better.