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Sensory Overload

When people were asked to describe what a sensory overload is, they described it as, “I hear both everything and nothing at the same time. It feels like you are surrounded by a circular wall and all the walls are folding in on themselves at once.” While these experiences vary, sensory overload is a harrowing experience for all. Let’s look at it in detail.


Sensory Overload

We may have experienced sensory overload one time or the other. It is overstimulation of your sense organs. In simpler terms, it is when the brain is taking in more information from the five senses- sight, hearing, taste, smell, touch- than the brain can process.

The brain’s automatic response to such situations would be a fight, flight or freeze. This is because the brain experiences the feeling of a crisis. Response to such situations would include feelings of panic, discomfort which range from mild to severe. Triggers also vary for each individual.


Triggers

As seen, sensory overload is of the five senses. So let’s look at it one by one.


Sight

Harsh lights such as those in discotheques, clubs, too much movement such as those in crowded spaces.


Hearing

Loud noises or music, sound from multiple sources, many people talking at once.


Taste

Spicy food, unfamiliar food or even some textures, temperatures can be very bothersome to an individual.


Smell

Intense or strong smell such as those of incense sticks, perfumes.


Touch

Unexpected, unwanted, uninitiated touch such as hugs, scratchy and uncomfortable clothing.


Symptoms

Symptoms of sensory overload also vary for individuals due to varying trigger points.

Some signs that include are-

  • Tantrums in children, when children are unable to express the overwhelming feeling, translate into tantrums.

  • Anxiety, restlessness, inability to relax

  • Inability to ignore small sounds even sounds such as that of typing or walking

  • Crying, covering face, ears

  • A sense of discomfort

  • Shutting down- feeling numb, refusing to participate in activities

  • Avoiding the source of overload, escaping from the situation

  • Lack of focus

  • Irritability

  • Stress, fear, panic

  • Insomnia

  • Jumping from one task to another

  • Muscle tension, body aches, rigidness in the body

  • Extreme perspiration

  • The trouble with social interaction


Coping

Many ways help cope with sensory overload. They range from self-help to taking the help of a professional. It is important to find a solution best suitable for your own needs.


Self-help/self-care

It has been suggested to keep a journal to write down all the trigger points. This not only helps in identifying them, but also in avoiding them. One cannot always avoid them, it is to empower oneself against such situations. Where it can be done, ask others to help you reduce the overload. Finding a safe space if it gets too much. Practising meditation and mindfulness, a healthy living to de-escalate such situations.


Speaking to someone

Speaking to someone can be of great relief, especially if the said person is close to you most of the time. If the said individual is understanding, then they will also find ways to help you in such situations. Social support is great to have, but sometimes you may also need a professional to talk to.


Therapy

Speaking to a professional such as a doctor, or a therapist can help you identify underlying triggers. Sometimes you may not know the source of your sensory overload is anxiety. A trained professional identifies this and helps you with appropriate treatment. If medication is needed or therapy is needed to improve symptoms. For children, occupational therapy is advised to desensitize them to triggers or help build a suitable environment for them.


Related Conditions

Various conditions are associated with sensory overloads such as ADHD, Autism, anxiety, PTSD, and much more.


Autism

Neurodivergent individuals are more prone to sensory overload. This is because of their hypersensitivity to sounds, textures, and sights. In 2013, the American Psychiatric Association added sensitivity to sensory input to the list of diagnostic criteria for autism. Researches suggest that step by step exposure can reduce the symptoms.


ADHD (Attention Deficit Hyperactivity Disorder)

In ADHD, sensory information competes with the brain’s processing capacity. Because children with ADHD have trouble focusing, they feel challenged to interpret and detect input. This can also give rise to anxiety.


PTSD (Post-traumatic stress disorder)

PTSD increases vulnerability to sensory overload. Anticipation, fatigue, stress can heighten the senses, leading to an overload. This can be a response to a trigger event. The heightened responsiveness of their senses often causes them to be on high alert even in scenarios where they don’t need to be.


Other conditions that are related are generalized anxiety disorder, fibromyalgia, Tourette's syndrome, multiple sclerosis, sensory processing disorder, chronic fatigue syndrome, OCD, Dissociative Identity Disorder, Schizophrenia, among others.


With the use of professional and personal help, it is entirely possible to live a life without any sensory overload. The main point is to identify the coping strategies that will make you feel in control of your life.


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