Have you ever felt overwhelmed by noise, lights, or too much going on at once? For many children and adults, this experience is called sensory overload.
Sensory overload happens when the brain is processing more information than it can manage. This can occur when sounds, lights, smells, textures, or movement become overwhelming. For some people, especially those with neurodevelopmental conditions such as autism, ADHD, or sensory processing differences, everyday environments can feel intense and difficult to cope with.
The good news is that there are practical strategies that can help manage sensory overload and feel more in control.
What are the signs of sensory overload?
Signs can vary from person to person, but common indicators include:
- Feeling overwhelmed or unable to concentrate
- Heightened irritability, anxiety, or distress
- Physical signs such as covering ears, shielding eyes, or retreating from noisy/bright areas
- Difficulty communicating or “shutting down”
- Increased restlessness, pacing, or repetitive movements
Tip 1: Keep a Sensory Checklist
For some people, certain types of sensory input feel much stronger or more uncomfortable than for others. A checklist can help map out which situations are difficult and where they happen. Over time, this makes it easier to prepare strategies in advance.
The main areas of sensory sensitivity include:
- Touch (tactile) – clothing tags, certain fabrics, crowded spaces, or unexpected touch.
- Sound (auditory) – loud or sudden noises, background chatter, or high-pitched sounds.
- Sight (visual) – bright lights, busy environments, or fast-moving images.
- Smell (olfactory) – strong scents such as perfumes, cleaning products, or food smells.
- Taste (gustatory) – some foods may be too strong, bitter, or have unpleasant textures.
- Movement (vestibular) – swings, lifts, or busy transport.
- Body awareness (proprioception) – difficulties judging body position, bumping into things, or needing more movement to feel regulated.
It might be helpful to create a table with the sensory areas listed, and add notes about when or where overload happens.
Tip 2: Notice your overload
Another tip is learning to recognise the early signs of overload in yourself or your child allows you to act before things become too overwhelming.
- For children: Adults can gently point out behaviours that suggest overload (“I can see you are holding your ears, shall we go somewhere quiet?”).
- For adults: Pausing to check in with yourself. Try asking yourself: “Am I feeling more tense, distracted, or restless?”. This can help you notice overload before it escalates.
Tip 3: Practice relaxation strategies
Relaxation techniques can help calm the nervous system and make overload more manageable. Even a short pause can reset how the body and brain are responding.
Try an exercise now!
Try it now: “5-4-3-2-1 Grounding”
- Sit comfortably and take a slow breath in and out.
- Look around and notice 5 things you can see.
- Notice 4 things you can feel (your chair, your clothes, the floor under your feet, the air on your skin).
- Listen for 3 things you can hear.
- Notice 2 things you can smell (or imagine scents you enjoy if none are present).
- Think of 1 thing you can taste (or take a sip of water if you have one nearby).
Tip 4: Take sensory breaks
Short breaks can make a big difference.
- For children at school: Helpful breaks could involve having a calm place to visit, such as a sensory room, using noise-cancelling headphones, or doing a calming activity like drawing
- For adults at work: Consider a short walk outside, working in a quieter space when possible, or using sensory tools (stress balls, fidget items, or headphones).
Some workplaces now include Workplace Needs Assessments (WPNA) for neurodiverse employees, which can recommend practical adjustments such as flexible working, quiet spaces, or sensory aids.
Check out our previous blog entry on WPNAs here.
Tip 5: Create your safe environment
Everyone benefits from having a safe space where sensory demands are reduced.
- At home, this could mean a cosy corner with soft lighting, blankets, or favourite sensory objects.
- At school, children might use a designated calm corner, sensory room, or “time-out” zone.
- At work, adults might arrange their desk in a quieter spot or use screen filters for bright lights and headphones to regulate noise.
The goal is to have somewhere predictable and soothing to go to when overload feels too much.
