Managing Sensory Overload: A Practical Guide

Sensory overload happens when your brain receives more sensory input than it can process. For many neurodivergent people, this is a daily challenge.

What Does Sensory Overload Feel Like?

• Everything feels too loud, too bright, too busy
• Difficulty focusing on anything
• Irritability or emotional overwhelm
• Physical symptoms like headaches or nausea
• Urge to escape the environment

Prevention Strategies

1. Know Your Triggers

Keep a sensory journal to identify what overwhelms you most.

2. Build Sensory Breaks

Schedule regular breaks in your day, especially in stimulating environments.

3. Create a Calm Space

Have a designated low-stimulation space at home.

Coping Strategies (In the Moment)

The 5-4-3-2-1 Technique

Name 5 things you see, 4 you can touch, 3 you hear, 2 you can smell, 1 you can taste.

Noise Management

• Earplugs (Loop brand are discrete)
• Noise-cancelling headphones
• White or brown noise

Visual Calm

• Sunglasses indoors
• Hat to reduce visual input
• Moving to a quieter space

After Overload

• Give yourself permission to recover
• Reduce demands on yourself
• Gentle, non-stimulating activities
• Don't judge yourself

You're not weak for feeling overwhelmed. Your brain processes differently, and that's okay.