Managing Sensory  Overwhelm 

Sensory differences are a recognised part of autism and ADHD, reflecting natural variation in how brains process sound, light, touch, movement, and internal sensations.

What is sensory overwhelm?

Sensory overwhelm (sometimes referred to as sensory overload) occurs when the brain receives more sensory information than it can integrate at one time. This may involve:

• Difficulty filtering background input

• Heightened or reduced sensitivity to certain sensory experiences

• Rapid accumulation of sensory demands

• Slower recovery after sensory stimulation

These differences are not a deficit - they reflect how some nervous systems are wired.

How sensory overwhelm can feel 

Sensory overwhelm can show up in many ways, including:

• Feeling anxious, irritable, panicked, or tearful

• Difficulty concentrating, communicating, or making decisions

• Physical symptoms such as headaches, nausea, or exhaustion

• A strong urge to escape the environment

• Shutdown, withdrawal, or emotional overwhelm/flooding

Many people with autism and ADHD experience sensory overwhelm as cumulative, with small demands building until they feel unmanageable.

Practical strategies for managing sensory overwhelm

1. Reduce sensory input where possible

Small, practical adjustments can significantly reduce sensory load, such as:

• Noise-cancelling or noise-reducing headphones

• Tinted or blue-light filtering glasses

• Comfortable, predictable clothing

• Reducing visual clutter where possible

• Using familiar sensory tools (e.g. fidgets, weighted items)

These strategies support regulation and are valid accommodations.

2. Build in regular regulation breaks

Preventative regulation can help reduce escalation:

• Stepping into quieter spaces

• Movement, stretching, or grounding through the body

• Deep pressure or proprioceptive input

• Slow, paced breathing

Short, regular breaks are often much more effective than waiting until overwhelm peaks.

3. Prepare for sensory-demanding environments

Planning can reduce uncertainty and sensory strain:

• Visiting places at quieter times

• Previewing environments in advance

• Planning exit routes or recovery spaces

• Allowing time afterwards for decompression

Preparation is an essential form of self-care, not over-control.

4. Ask for reasonable adjustments

Reasonable adjustments might include:

• Flexible working or appointment times

• Reduced lighting or quieter spaces

• Written communication instead of verbal processing

• Permission to step out when overwhelmed

You do not need to justify your sensory needs beyond what feels safe to share.

5. Allow recovery without judgement

Sensory overwhelm often requires intentional recovery time. Rest, reduced demands, and regulating activities support nervous system recovery. Needing this time does not reflect weakness or failure.

Sensory overwhelm and emotional wellbeing

Repeated sensory overload can contribute to chronic stress, emotional exhaustion, and burnout. Many neurodivergent people spend years masking discomfort or pushing through distress, which can increase long-term strain.

Recognising early signs of overwhelm and responding with compassion can support wellbeing and sustainability.

When additional support may help

If sensory overwhelm significantly impacts daily life, work, or relationships, working with a neurodivergent-affirming clinician can help explore:

• Individual sensory profiles

• Regulation strategies that fit your nervous system

• Environmental and workplace adjustments

• The impact of masking and prolonged effort

Support should focus on understanding and accommodation, not forcing tolerance.

Final thoughts

Sensory overwhelm is a valid and common neurodivergent experience. With awareness, preparation, and appropriate adjustments, it’s possible to reduce overload and create environments that feel safer and more manageable.