Coping with Sensory Sensitivities and Sensory Overload

Summary:
This guide provides an overview of how to cope with sensory sensitivities to help prevent sensory overload or sensory shutdown. Sensory sensitivity can increase how much your brain and nervous system react to sensory information, like noises or textures. When this information becomes too much for your brain and nervous system to handle, it can cause stress, pain, or at the most extreme end, a sensory shutdown. The risk of sensory overload or shutdown can be reduced by making small changes in daily habits to support sensory sensitivities. This guide includes strategies to cope with sensory sensitivities, to get relief if overload is building up, and to respond if a sensory shutdown occurs. 

Who is this guide for?
This guide is for anyone who feels overwhelmed or not stimulated enough by the world around them. This is a common experience among people who are neurodivergent, like those who are autistic or have ADHD or sensory processing differences. This guide can also be useful for friends, family, or caregivers who want to understand how to better support their loved ones and help them create more comfortable environments.

What are ways to cope with sensory sensitivities? 
We all have different levels of sensitivity to sensory inputs. These inputs can range from being under-responsive (hyposensitive) to over-responsive (hypersensitive). We can cope with sensory sensitivities by making small changes that make us more comfortable. These changes can also add up over time and decrease the risk of sensory overload. Here are examples of suggestions for coping with different types of sensory sensitivities:

• Visual (sight) sensitivity. Wear sunglasses or a hat with a brim to block out bright light. Use soft or dim lighting. Take breaks in quiet, low-light spaces to rest the eyes.
• Hearing (auditory) sensitivity. Use noise-canceling headphones or earplugs. Move to a quieter area if possible. Play white noise or calming sounds through headphones to help with focus.
• Touch (tactile) sensitivity. Choose soft fabrics to avoid scratchy materials. Use fidget tools for soothing tactile input. Set boundaries with others if touching is uncomfortable. If more stimulation is needed, seek out safe ways to get this, such as a weighted blanket. 
• Taste sensitivity. Experiment with different flavors and textures to find what works. Carry snacks or spices that are enjoyable, especially in new environments.
• Smell sensitivity: Bring a scented item to focus on. Carry a mask to block out strong smells in public. Ask for ventilation in areas with strong smells or odors.
• Movement (vestibular) sensitivity. Try calming movements like gentle swaying, rocking, or using a balance ball. 
• Body awareness (proprioception) sensitivity. Try deep-pressure activities like using a weighted blanket or getting a tight hug. Engage in activities like jumping, swinging, or push-ups to provide proprioceptive input. Fidgeting or using textured items can also help increase connection to the body.
• Interoception (internal body states) sensitivity. Set external reminders (like on a phone) to remember to drink water or eat. Do body checks for things like sweating or cold hands. Try using rules instead of feelings, such as “If it’s under X degrees, I’ll bring a jacket.” 

What happens when too much sensory stress builds up? 
Too much sensory information can trigger the sympathetic nervous system, also known as the “fight, flight, or freeze” response. This system prepares us to quickly get away from danger. If it stays turned on for too long, it can lead to symptoms of anxiety, panic, irritability, agitation, or physical pain. Sensory overload is when your nervous system is screaming “too much” and is trying to get something to change.

If we are in sensory overload for too long, we might move into sensory shutdown. When we cannot escape a situation, our nervous system will effectively shut down to block all incoming information. Not being able to speak, staring into space, zoning out, isolating, or withdrawing are common in sensory shutdown. Sensory shutdown is similar to the way a circuit breaker turns all electricity off to prevent ‌a fire. 

Coping with sensory overload or sensory shutdown involves activating the parasympathetic nervous system, often called the “rest and digest” system. This system signals that we are safe and no longer in danger. Strategies like using a weighted blanket or stimming can be helpful because they can turn on this calming response.

What can I do to avoid sensory overload? 
You can reduce the chances of sensory overload by making small changes to your daily routine. These changes can also help keep your sensory system more stable over time.

1. Recognize your sensory sensitivities. Start by identifying what specific things make you feel overwhelmed. This could include things like bright lights, loud noises, smells, or certain textures.
2. Create a sensory retreat. Design a space that gives you the right amount of sensory input. This could be a quiet room, a cozy corner, or a place with soft lighting and minimal distractions.
3. Find your sensory rhythm. Sensory needs can change throughout the day. By paying attention to what you need at different times, you can give your body the right sensory input to stay balanced. For example, you might need a quiet space in the morning but some gentle background music in the afternoon. Listening to your body helps you manage your sensory needs better.
4. Embrace changing sensory needs. Sensory needs can change from day to day. Things like stress, illness, hormones, and sleep can affect how you experience sensory input. On some days, you might need more support, while on other days, you might need less. 
5. Adjust your environment (when possible) or use tools: At home, change the lighting to fit your needs. If you’re out and about, bring tools with you. For example, if loud sounds bother you, use noise-canceling headphones or earplugs. Pick clothing and textures that feel comfortable, and avoid scented products like shampoos or laundry detergents.
6. Plan ahead for high-stress events. When you know you’ll be in a stressful environment, prepare in advance. For example, if you have to wear an itchy or uncomfortable outfit, bring a change of clothes for the trip home. Try to schedule breaks whenever possible.
7. Communicate your needs. Let others know what they can do to help. For example, ask them to avoid strong perfumes or colognes. People who understand your needs can make your environment more comfortable.
8. Slow down to notice what your body needs. Some people don’t feel their body signals clearly, such as hunger, thirst, temperature, or pain. External reminders, like phone alerts, can be very helpful. Unmet body needs can contribute to sensory overwhelm or shutdowns.
9. Limit masking when it feels safe.  Masking means ignoring sensory pain, forcing eye contact, and hiding natural behaviors. This can make you feel very tired, or even lead to burnout. If you have to mask, make sure to plan some recovery time to avoid long-term exhaustion.
10. Decrease sensory stress when you can. Think of sensory sensitivity like a backpack that gets heavier with each new sensation. You might not notice it at first, but it can become very heavy to carry. To keep sensory stress from building up, take regular breaks to support your sensory needs. 

How do I cope with sensory shutdown in the moment? 
There are times when you may still experience sensory shutdown. If sensory shutdown does happen, focus on decreasing sensory inputs and increasing comfort to help your nervous system recover. 

1. Notice sensory shutdown. Sensory shutdown is a physical reaction that occurs before the brain can fully process what’s happened. Sensory shutdown is like when a computer freezes. It can look like going silent, not responding, or seeming “checked out.” This is a stress response, not rudeness or lack of care or motivation. 
2. Allow your body to recover. During sensory shutdown, trying to talk things out, listen to others, or think logically won’t help. Turn to sensory soothing techniques, like reducing noise, dimming lights, deep pressure, quiet time, or removing yourself from the situation.
3. Practice self-compassion. Sensory shutdown is an automatic nervous system response to overload, not a choice or a personal flaw. Recovery happens by taking time to reduce stimulation and slow down, not by forcing yourself to push through. Being understanding and compassionate with yourself helps your system reset more quickly.

The most important thing to remember is that your sensory needs are real, valid, and deserve respect. True coping isn’t about learning to tolerate pain; it’s about honoring your body’s signals and reducing hurt. By prioritizing your comfort and communicating your needs to others during a sensory overload, you protect your energy and prevent overload from getting worse. Your Lyra Care provider is also here to help support you.