What is Sensory Overload and What Can I Do About It?

Have you ever been in a crowded room and felt overwhelmed or panicky?

Do you feel especially irritable or anxious when someone starts talking to you when you're trying to focus on something else?

Or maybe you hate walking through the perfume department because all of the scents are so overwhelming, even infuriating.

If you've experienced something like this, you may be feeling overloaded by one or more of your senses. This happens because the senses are trying to take in more information than your brain can process. This sends you into fight / flight / freeze mode, which results in feelings and behaviors that feel unmanageable in the moment, such as overwhelm, anxiety, panic, aggression, irritability, difficulty focusing, and crying.

Examples of triggers that can cause sensory overload:

  • Loud music

  • Temperature

  • Strong scents

  • Heavy traffic

  • Crowded spaces

  • Flashing or bright lights

  • Certain fabrics or textures

  • Unexpected or unwanted physical touch

  • Multiple conversations happening at the same time

  • Any combination of these examples

Who experiences sensory overload?

Anyone can experience sensory overload, but some people may be more likely to experience it. Those who are more likely include:

  • Children

    • Children may experience it more frequently because their brains are growing and changing. Their responses to it might look a little different, as well, such as more frequent meltdowns.

  • People living with Autism, ADD/ADHD, SPD (sensory processing disorder), GAD (generalized anxiety disorder), or PTSD (post-traumatic stress disorder)


What senses can get overloaded?

All of them! We’re often taught that there are five senses, but there are actually eight*.

  1. Visual (see)

  2. Auditory (hear)

  3. Olfactory (smell)

  4. Gustatory (taste)

  5. Tactile (touch)

  6. Vestibular (movement and position of head relative to gravity)

  7. Proprioception (sense of muscle and joint movements)

  8. Interoception (internal organ feelings, such as hunger and thirst)



How to cope with sensory overload?

First, make sure you’re taking care of yourself well, so that your brain is functioning well. This includes eating balanced meals throughout the day and getting enough sleep and drinking enough water every day.

  • Create an exit strategy

    • Plan to leave early

    • Have conversations in a corner or quieter space at an event

  • Grounding techniques

    • Deep breathing

    • Quick physical movement, such as a few jumping jacks or squeezing your fists together

    • Change of temperature, including splashing cold water on your face

    • Step outside for fresh air

    • Keep a grounding object with you (might be especially helpful if the object has a sensory aspect to it, such as a smooth rock or small piece of sand paper)

  • Mindfulness

  • Make lists to help focus on one task at a time

  • Set boundaries with others

    • For example, let them know when you need your space or alone time

  • Schedule quiet / alone time

  • Create a safe space for yourself

  • Limit screen time

If someone you know is the person experiencing sensory overload, there are some ways you may be able to help. First, ask them if they would like your help and what they would like you to do. If they are unsure, you can suggest the tips listed above and respect their needs — whether that’s a need for space, quiet, comfort, etc.

If you’re still feeling unsure about whether or not you (or a loved one) are experiencing sensory overload, ask your licensed health professional for help. Like many things, managing sensory overload starts with understanding it. Once you know you are experiencing it, it becomes less confusing, less scary, and more manageable.

*https://sensoryhealth.org/basic/your-8-senses

 
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