I can tell you the exact moment I realized sensory overload wasn’t something everyone experienced. I was nine years old, sitting in a crowded school assembly. The gym smelled like sweat and floor polish, the microphone screeched with feedback, and a hundred kids were whispering, shuffling, and fidgeting around me.
I put my hands over my ears and started rocking back and forth. My teacher knelt down beside me and whispered, “Stop that. You’re embarrassing yourself.”
That day, I learned to mask. But masking didn’t make the sensory overload go away—it just buried it deeper.
What Sensory Overload Feels Like
Imagine you’re standing in the middle of a busy highway. Cars are zooming past, horns blaring, lights flashing. Now imagine trying to have a calm conversation with someone in the middle of that chaos.
That’s what sensory overload feels like for me.
It’s not just one thing—it’s everything. Every sound, every light, every texture feels like it’s turned up to maximum volume, demanding my attention all at once. My brain struggles to filter it out, leaving me overwhelmed, disoriented, and often on the verge of a meltdown.
A Sensory Overload Story
A few months ago, I made the mistake of going to a big-box store on a Saturday afternoon.
The fluorescent lights were glaring, the aisles were crowded, and every few seconds, a loudspeaker announcement blared overhead. The smell of rubber tires and cleaning products hung in the air.
Within minutes, my heart was racing. My vision started to blur, and I couldn’t focus on my shopping list. I felt like I was suffocating under the weight of it all.
I abandoned my cart, walked out to my car, and sat there for half an hour, trying to calm down. I never went back to finish my shopping.
Why Sensory Overload Happens
- Hyper-Sensitivity: Many autistic people have heightened senses, which means we notice things others don’t—like the hum of a refrigerator or the texture of a clothing tag.
- Difficulty Filtering: Our brains struggle to filter out irrelevant stimuli, so everything feels equally important.
- Overwhelm Builds Quickly: Sensory input can accumulate like water in a bucket. Once it overflows, there’s no stopping the flood.
How I Manage Sensory Overload
Over the years, I’ve developed strategies to cope with sensory overload:
- Noise-Canceling Headphones: These are my lifeline in loud environments. I never leave home without them.
- Sunglasses Indoors: Fluorescent lights are a nightmare, so I wear tinted glasses to take the edge off.
- Sensory Breaks: If I feel overwhelmed, I step outside or find a quiet spot to regroup.
- Planning Ahead: I avoid crowded places during peak hours and shop online whenever possible.
What Others Can Do to Help
If you know someone who experiences sensory overload, here’s how you can support them:
- Be Patient: Overload isn’t a choice. It’s a physical reaction to an overwhelming environment.
- Offer Accommodations: Dim the lights, lower the volume, or suggest a quieter location.
- Respect Their Limits: If they need to leave or take a break, don’t pressure them to stay.
Visual Snapshot
I’m writing this from my bedroom, the quietest place in my house. The curtains are drawn, softening the afternoon light. A fan hums gently in the corner, creating a soothing background noise.
On my nightstand is a lavender-scented candle, unlit but comforting all the same. My weighted blanket is draped across my lap, its gentle pressure helping me feel grounded.
It’s a sensory sanctuary—a place where the chaos of the world can’t reach me.
FAQ
Q: Is sensory overload the same for everyone?
A: No. Sensory overload varies widely. For some, it’s sound; for others, it’s light, texture, or smell. Everyone’s triggers are different.
Q: Can sensory overload be prevented?
A: Not entirely, but planning ahead and using tools like noise-canceling headphones or sensory aids can help reduce the chances.
Q: What should I do if someone is experiencing sensory overload?
A: Stay calm, remove any overwhelming stimuli if possible, and offer them space to recover.
Final Thoughts
Sensory overload isn’t just an inconvenience—it’s a visceral, overwhelming experience that can make even simple tasks feel impossible.
If you experience sensory overload, know that your needs are valid and your boundaries are important. You deserve environments and relationships that respect those boundaries.
And if you need me, I’ll be here, tucked in my sensory sanctuary, finding peace in the quiet moments.
