You’re at a crowded festival, and suddenly, the lights, music, and chatter ripple through you all at once. Your head pulses, your heart races, and you feel like fleeing—or freezing—in place. You aren’t overreacting. That wave of sensory overwhelm isn’t you being “dramatic”—your nervous system is responding to real input. It’s okay to pause, take space, and remind yourself you’re not broken. You’re feeling precisely what your brain—and body—needs to help you stay safe.
Why This Matters
In a world built for people with “average” sensory thresholds, those of us with heightened sensory sensitivity often face environments that feel overwhelming. According to research, over 90% of autistic adults report sensory hyper-reactivity, describing how ordinary noise, light, or textures can become physically distressing (MacLennan et. al, 2022, PMC). Yet, despite the prevalence, sensory overload is frequently dismissed as “oversensitivity.”
Because sensory overload takes a mental, emotional, and physical toll—and can trigger anxiety, shutdown, or panic—it matters that we name it as an authentic experience. Recognizing it as meaningful is the first step toward self-compassion, support, and environmental change.
What the Research Shows
Peer-reviewed research over the past decade gives us a clear picture of sensory overload as a neurologically founded response—not exaggeration:
- A comprehensive study of autistic adults revealed that 93% identified as experiencing sensory hyperreactivity. Participants described coping strategies like avoidance, finding soothing sensory inputs, and the critical need to escape overwhelming environments (MacLennan et. al, 2022, PMC). One participant shared: “In a crowded place I need to put my hands over my ears. I feel sick and can’t focus on anything.”
- In individuals with ADHD, sensory processing differences are also common. A 2021 study comparing children with ADHD to controls found significant difficulties with auditory, tactile, and visual processing—sometimes outside the clinically “normal” range—and these sensory differences correlated with higher severity of ADHD-related symptoms (Panda et. al, 2023, PMC).
- A broader review in 2024 explored how atypical sensory processing can negatively influence executive functioning, increase anxiety, and reduce quality of life in children with ADHD (Engel-Yeger & Shimoni, 2023, Taylor & Francis Online). This highlights how sensory overload isn’t just uncomfortable—it can interfere with daily functioning, learning, and wellbeing.
These findings reinforce that sensory overload is not emotional embellishment—it’s the body’s real, biologically rooted reaction to overwhelming environmental input.
Putting It Into Practice
Here are three grounded, therapist-informed ways to support yourself—or someone you care about—when sensory overload strikes:
- Create “sensory escape zones.”
Designate a quiet space with low lighting, soft textures, and minimal noise—perhaps a corner with a beanbag or a snug blanket—in your home or workplace. This refuge gives your nervous system permission to reset. - Use grounding or sensory tools.
Keep calming objects close—like noise-canceling headphones (we also love Loops), sunglasses, textured fidget items, or a weighted lap pad. These interventions can help your overactive senses feel anchored. - Plan in calming rituals afterward.
Overload often requires time to recover. Schedule something gentle afterward—like a warm bath, slow breathing, or a short walk in nature—so your nervous system isn’t left “holding the imbalance.”
Small, intentional adaptations like these turn your environment from a stumbling block into something you can engage with more safely.
What to Keep in Mind
Sensory experiences are deeply personal—and shaped by identity, culture, and accessibility. Not everyone can rearrange their environment or afford sensory tools. Intersectional factors—such as disability identity, neurodiversity, gender expectations, and workplace stigmas—can complicate being heard or accommodated.
You may face pushback: “It’s just noise,” or “That’s an overreaction.” But sensory overload isn’t a moral failing—it’s how your nervous system communicates limits. If possible, advocate for sensory-inclusive spaces—with muted lights, quiet zones, or remote participation options. Even small shifts toward understanding and inclusion honor your real lived experience.
What Others are Saying
“I thought I was just oversensitive,” shares Maya, 29, who has ADHD. “Grocery stores used to make me shut down—fluorescent lights, music, chatter. I’d breathe through each aisle, trying not to cry. When I learned other adults had sensory overload too, I felt less alone. Now I wear tinted glasses and bring earplugs. Sometimes I just step outside and find quiet. Those few breaths of calm let me finish my shopping—and remember I’m not broken, just human.”
Resources & Further Reading
- PMC – The Complex Sensory Experiences of Autistic Adults
- Autism Speaks – Sensory Supports and Tools
- Taylor & Francis Online – Atypical sensory processing impacts executive function and quality of life in ADHD
Final Thoughts
Sensory overload isn’t drama—it’s a body-based signal giving you vital feedback. When you honor that response, you validate your needs and open the door to care, self-compassion, and connection. You deserve environments that support—not overwhelm—you. Let today be the day you choose understanding over silence, and kindness over judgment—for your nervous system and your spirit.
References
Autism Speaks. (n.d.). Sensory issues. https://www.autismspeaks.org/sensory-issues
Engel-Yeger, B., & Shimoni, M. (2023). Atypical sensory processing impacts executive function and quality of life in ADHD. International Journal of Disability, Development and Education, 71(2), 217–232. https://doi.org/10.1080/1034912X.2023.2175569
MacLennan, K., Rossow, T., Tavassoli, T., & Robinson, J. (2022). The complex sensory experiences of autistic adults: An international qualitative study. Autism, 26(6), 1455–1466. https://doi.org/10.1177/13623613221100416
Panda, P. K., Sharawat, I. K., Natarajan, V., Gulati, S., Singh, V., Sharma, S., & Sahu, J. K. (2023). Sensory processing abilities in children and adolescents with attention deficit hyperactivity disorder (ADHD). Frontiers in Human Neuroscience, 17, 1123457. https://doi.org/10.3389/fnhum.2023.1123457
