Neurodiversity and Sensory Overload: A Simple Guide

Sensory overload is something that many autistic people and other neurodivergent individuals experience daily. It happens when the brain gets too much sensory input all at once—things like loud noises, bright lights, strong smells, or too many people talking at the same time can become overwhelming.

For neurodivergent individuals, sensory overload can be uncomfortable, distressing, and exhausting. It can cause anxiety, physical discomfort, or even lead to shutdowns or meltdowns. But the good news is, there are ways to manage sensory overload and things friends and family can do to support their loved ones when it happens.

What Does Sensory Overload Feel Like?

Imagine walking into a crowded shopping centre where:

• Bright fluorescent lights are flickering
• Music is blasting from speakers
• People are talking loudly all around you
• The air smells of perfume, food, and cleaning chemicals
• You’re wearing a scratchy jumper that feels unbearable

Now imagine experiencing all of that at once, with no way to tune anything out. That’s what sensory overload can feel like for many autistic individuals. It’s not just about being "sensitive"—it’s a real, overwhelming experience where the brain struggles to process too much information at once.

Tips for Coping with Sensory Overload

If you experience sensory overload, here are some ways to manage it and reduce its impact:

1. Identify Your Triggers

Pay attention to what sets off sensory overload for you. Is it loud noises? Bright lights? Certain textures or smells? Keeping track of triggers can help you avoid or prepare for overwhelming situations.

2. Use Sensory Tools

Having the right tools can make a huge difference. Try:
✔ Noise-cancelling headphones or earplugs to block out loud sounds
✔ Sunglasses to reduce harsh lighting
✔ Comfortable clothing that doesn’t irritate your skin
✔ Fidget toys or weighted blankets for calming sensory input

3. Take Breaks

If you start feeling overwhelmed, step away from the situation if possible. Find a quiet space or take a few minutes outside to reset.

4. Practice Deep Breathing

When sensory overload starts, deep breathing can help calm your nervous system. Try the 5-5-5 method:

• Inhale for 5 seconds
• Hold for 5 seconds
• Exhale for 5 seconds

Repeat this a few times to regain a sense of control.

5. Plan Ahead for Sensory-Friendly Spaces

If you know you’re going somewhere that might be overwhelming, prepare ahead:
✔ Visit during quieter times
✔ Bring noise-cancelling headphones
✔ Let others know if you need a break

How to Support Someone Experiencing Sensory Overload

If a friend, family member, or co-worker is experiencing sensory overload, your support can make a big difference. Here’s how to help:

1. Be Understanding, Not Judgmental

Sensory overload is not a choice. It’s not being dramatic or overreacting—it’s a real struggle. Saying things like “Just ignore it” or “It’s not that bad” isn’t helpful. Instead, offer support and understanding.

2. Ask, Don’t Assume

Every autistic person is different, so ask what they need rather than guessing. A simple “Is there anything I can do to help?” can go a long way.

Alternatively, it can be helpful to offer two or three options for them to choose from, such as "would you like me to give you some space?" Or "would you like a distraction?" 

3. Create a Calming Environment

If you’re at home, work, or a social event, you can help by:
✔ Lowering noise levels (turning off background music, speaking softly)
✔ Dimming bright lights if possible
✔ Giving them space instead of crowding them

4. Offer a Way Out

If you notice someone getting overwhelmed, help them find an exit or a quiet place to recover. If you’re in a group, offer to step outside with them or find a less stimulating area.

5. Avoid Touch Unless Asked

Sometimes, touch can make sensory overload worse. Avoid sudden hugs or pats unless the person tells you that it helps them.

6. Be Patient

Sensory overload can take time to recover from. Even after leaving an overwhelming situation, the effects can last for hours. Give your loved one space and don’t rush them to “get back to normal.”

Creating a More Sensory-Friendly World

Sensory overload is a big challenge for many autistic people and neurodivergent individuals, but small adjustments can make a huge difference. Whether it’s wearing earplugs, stepping away when needed, or having a supportive friend nearby, learning to manage sensory input can lead to a more comfortable, less stressful life.

For those who aren’t autistic, simply understanding and respecting sensory needs can make the world a better, more inclusive place.

Sensory overload is a real and challenging experience, but with the right strategies and support, it’s possible to navigate the world more comfortably. Whether you experience it yourself or know someone who does, small changes and understanding can go a long way in making life easier for neurodivergent individuals.