How to Deal with Sensory Overload? Causes and Symptoms

How to Deal with Sensory Overload? Causes and Symptoms

Have you ever felt completely overwhelmed by your surroundings—so much so that even the simplest tasks felt impossible? 

Life can sometimes feel overwhelming, especially when our senses seem to work overtime. For some, sensory overload is more than a fleeting moment—it’s a recurring challenge that disrupts daily life. 

Whether you’re experiencing sensory overload yourself or supporting someone who is, understanding the condition is the first step toward finding relief.  

Sensory overload is a condition that affects people of all ages and can make everyday environments, from bustling grocery stores to noisy classrooms, feel unbearable. 

By learning about sensory overload, its symptoms, and how to manage it, you or your loved one can find ways to regain control. 

In this blog, we’ll explore:  

  • What sensory overload is  
  • Common symptoms  
  • Causes and triggers  
  • Practical strategies to cope with sensory overload  
  • How NHWS Occupational Therapy can make a difference  

Read on to find out more.

What is Sensory Overload? 

Sensory overload occurs when your brain struggles to process and respond to the sensory information it’s receiving. 

This can include input from your senses—sight, sound, smell, touch, and taste—coming all at once or at an intensity that feels unmanageable.  

Everybody experiences sensory overload. For most people, it is filtered and prioritized, allowing them to focus on what’s important. However, in individuals with sensory sensitivities, the brain processes this input differently, leading to overwhelm and this can be challenging in their everyday lives. 

For example, going to the office or school may be overwhelming. The sound of people talking loudly or simultaneously, the smell of smoke, and flickering lights in trains or buses can create a feeling of overwhelm and make them uncomfortable.

Sensory overload is not a medical diagnosis on its own but often accompanies conditions such as:  

Understanding how to deal with sensory overload as a unique experience rather than a generalized condition is essential. For each individual, the triggers and reactions can vary greatly.

What is Sensory Overload?

Symptoms of Sensory Overload  

Recognizing the symptoms of sensory overload can help you address it early. Common signs include:  

Physical Symptoms:  

  • Headaches or migraines  
  • Increased heart rate or palpitations  
  • Nausea or dizziness  
  • Fatigue or muscle tension  

Emotional Symptoms:  

  • Heightened anxiety or panic  
  • Frustration or irritability  
  • Overwhelming feelings of helplessness  

Behavioral Symptoms:  

  • Avoiding specific environments or tasks  
  • Difficulty concentrating or completing tasks  
  • Shutting down emotionally or physically  
  • Outbursts of anger or tears  

Sensory-Specific Reactions:  

  • Shielding eyes from bright lights  
  • Covering ears to block out noise  
  • Aversion to certain textures, tastes, or smells  

Symptoms can range from mild discomfort to severe disruptions that interfere with daily functioning.

Symptoms of Sensory Overload  

What Causes Sensory Overload?  

Your brain works like a sophisticated, elegant computer system. Your senses gather information from your surroundings, which your brain then processes to determine how you should respond.

However, your brain is unable to process all of the sensory data at once when there is conflicting information. When your brain is unable to prioritize which sensory information it needs to focus on, it can feel like you’re “stuck.”

After that, your brain signals to your body that you should remove yourself from some of the sensory information you are taking in. Your body panics in a series of events as your brain feels trapped by all the information it is receiving.

Hence, understanding the causes of sensory overload can help in identifying and managing triggers. Common causes include:  

1. Environmental Factors  

Overwhelming environments such as crowded malls, loud music concerts, or brightly lit rooms can quickly overload the senses.  

2. Neurological Conditions  

Conditions such as autism, ADHD, and sensory processing disorder often come with heightened sensory sensitivities.  

3. Stress and Mental Health  

Chronic stress, anxiety, depression, or burnout can make it harder for the brain to process sensory input efficiently, increasing sensitivity.  

4. Physical Factors  

Exhaustion, dehydration, or certain medical conditions like migraines can heighten your sensory responses.  

5. Trauma and PTSD  

Individuals with trauma histories may have sensory sensitivities tied to specific triggers, like loud noises or particular smells.  

Identifying the root causes is crucial to developing personalized coping strategies.

What Causes Sensory Overload?  

How to Deal with Sensory Overload 

While sensory overload can feel all-encompassing, fortunately, there are effective ways to manage and prevent it. Here are strategies that can help:  

1. Identify Triggers  

Keep a journal to note when sensory overload occurs and identify patterns. Knowing your triggers is the first step to avoiding or minimizing them.  

2. Create a Sensory Retreat  

Have a designated calming space at home where you can retreat during moments of overload. This space should include soft lighting, soothing textures, and minimal noise.  

3. Practice Self-Regulation Techniques  

Engage in activities that calm the nervous system, such as:  

  • Deep breathing exercises  
  • Meditation or mindfulness practices  
  • Gentle physical activity like yoga  

4. Utilize Sensory Tools  

Sensory aids can make a significant difference. Consider:  

  • Noise-canceling headphones to block out auditory distractions  
  • Weighted blankets to provide comforting pressure  
  • Fidget toys to help focus  

5. Limit Sensory Input  

Reduce stimulation where possible. For example, wear sunglasses in brightly lit environments or use unscented products to avoid strong smells.  

6. Establish Healthy Routines  

Regular sleep, hydration, and balanced meals can help your body and brain handle sensory challenges more effectively.  

7. Seek Professional Guidance  

Occupational therapists can provide tailored strategies to help individuals on how to deal with sensory overload and improve their quality of life.  

How to Deal with Sensory Overload 

The Role of NHWS Occupational Therapy  

At New Horizons Wellness Services (NHWS), we recognize the challenges sensory overload presents and the impact it can have on daily life. 

That’s why our occupational therapy services focus on helping clients develop practical, individualized solutions.  

What We Offer:  

  1. Sensory Processing interventions: Helping the brain process sensory input more effectively.  
  2. Environmental Modifications: Recommending adjustments to home, work, or school environments to reduce triggers.  
  3. Coping Strategies: Teaching techniques to manage stress and regulate sensory input.  
  4. Parental and Caregiver Support: Empowering families to support loved ones experiencing sensory challenges.  

Our occupational therapists work with individuals of all ages, offering compassionate and expert care tailored to your unique needs.  

Conclusion: A Path Toward Peace and Balance 

Sensory overload can feel isolating, but you’re not alone—and you don’t have to manage it on your own. With a deeper understanding of what sensory overload is and the right tools and support, you can lead a more balanced and fulfilling life.  

New Horizons Wellness Services is here to help you every step of the way. Don’t let sensory overload hold you back from living your fullest life.  

Take Action Today! Reach out to NHWS to schedule a consultation and learn more about how our occupational therapy services can transform your relationship with sensory input.  

Together, we’ll help you navigate life with confidence and calm. Contact us now at 503-352-0240 or [email protected] to get started!

New Horizons Wellness Services, LLC (Empowered from within)

Frequently Asked Questions:

1. How to Calm Down a Sensory Overload?  

To calm sensory overload, find a quiet space, use calming tools like noise-canceling headphones or weighted blankets, and practice deep breathing. Limiting exposure to triggers, such as bright lights or loud noises, can also help. Letting others know you need time to recover can provide additional support.  

2. What Are Coping Strategies for Sensory Sensitivity?  

Managing sensory sensitivity involves avoiding triggers when possible, carrying sensory tools like earplugs or fidget toys, and maintaining a healthy routine with adequate sleep, hydration, and nutrition. Practicing mindfulness and seeking professional help, like occupational therapy, can also provide lasting benefits.  

3. How Can You Tell When You Are Having a Sensory Overload Experience?  

Sensory overload may cause physical symptoms like a rapid heartbeat or dizziness, emotional signs like irritability or anxiety, and behavioral cues such as shutting down or feeling overwhelmed by sensory input. Recognizing these signs early can help you take steps to manage them effectively.

Yours in Health,

New Horizons Wellness Services
13333 SW 68th Pkwy,
Tigard, OR 97223

- https://g.page/newhws

New Horizons Wellness Services provides a true multidisciplinary approach to mental & physical health treatments for children, adults and families.