Sensory overload is an occurrence in the body when one or more of the senses becomes overstimulated by external surroundings, and learning how to manage it is key.
Sensory overloads happen because our brain takes in too much information and is unable to process it all. If you experience sensory overload often, you will know how stressful it is at the time and how difficult it is to manage. This article will provide some tips for managing sensory overload when it occurs.
What causes it and who is affected?
Some common everyday things that can trigger a sensory overload episode can include bright or flickering lights, loud noises or music and certain textures touching the skin unexpectedly.
Sensory overload can be triggered by a lot of sensory information trying to enter the brain all at once, or it can be brought on by a long period of exposure to a sensory stimulus that exhausts the brain’s ability to process any more of that sensory information.
Anyone can experience sensory overload, but there are factors which can make individuals experience sensory overload happen more often than others. These include autism spectrum conditions (ASCs), attention deficit hyperactivity disorder (ADHD) and anxiety disorders and fibromyalgia.
What are the symptoms of sensory overload?
Symptoms of sensory overload to look out for in yourself and others include:
- Finding it difficult to concentrate on tasks or conversations
- Becoming suddenly irritable
- Feeling the urge to cover your ears or eyes
- Wanting to stop all sounds and turn off all lights
- Feeling restless and unable to relax
- Feeling anxious and stressed about your surroundings
Ways to manage sensory overload
Experiencing sensory overload isn’t pleasant, especially if it happens during the middle of a lecture or seminar. It is a tiring and stressful thing to deal with anywhere, but not being prepared can make it worse. There are useful ways to manage sensory overload when it happens, however.
Learn about your triggers
Whenever you experience sensory overload, take a note of what is going on and where you are to figure out your triggers. Identifying your triggers can help you to avoid them if needed, or to prepare in advance if it is something that can’t always be avoided.
You can also make friends and family aware of your triggers, so if they are with you when you experience sensory overload, they will know when to expect it and will be able to assist you better.
Write lists before doing tasks
Lists are helpful for organisation, especially if you get sensory overload while shopping. Creating a shopping list will help you to remember everything you went to get from the shop since it affects concentration. Besides this, having an idea about where in the shop you need to get to get everything you need will ensure you spend less time in the shop.
Lists can also be helpful for other everyday tasks that may sensorily overwhelm you, such as cleaning or laundry.
Use noise-cancelling or light-sensitivity devices
Noise-cancelling headphones can be useful to manage sensory overload from sounds. You don’t even need to play music, but music can help to relax and destress too.
There are also various earplugs that can hone out background noises so you can still hear people talking to you. One example of earplugs specifically helpful for managing sensory overload are the Calmer earplugs by Flare Audio.
They reduce stressful background noise frequencies to help you hone in on what you want to hear. Similarly, Loop earplugs sell earplugs that reduce noise from 18 to 27 decibels, depending on the model. These special earplugs are useful for lectures and seminars when you need to focus on what the lecturer is saying.
If you’re sensitive to bright or flashing lights, light-sensitive glasses could be helpful for you. Popular glasses providers, such as Specsavers, offer glasses for light sensitivity and photophobia.
Have a safety plan at the ready
In case your sensory overload gets too much to handle, have a plan to remove yourself from the situation. Whether this means stepping outside of the place for a moment before going in, or whether it means going home altogether, make a safety plan so you don’t have to just endure it.
Your safety plan could include quiet places to sit or stand if you need a moment alone, or it could include someone to text or ring to talk to. If you’re able to at the time, it could also be turning any music off or down, or turning off the lights. Whatever makes you feel safe and calm during moments of sensory overload, add it to your safety plan!
Carry things to fidget with
If you can’t remove yourself from the situation or use headphones, you could try taking something small that you can use to fidget with. This could be a fidget device-specific to sensory needs, or it could be anything else that you can use to fidget with, like jewellery or a pen.
The takeaway message
Sensory overload is a stressful thing to experience, but there are simple ways that it can be managed and its effects can be reduced. The most important thing to remember is that sensory overload is very common.
It is perfectly ok to do what you need to manage your sensory overload. Whether that be removing yourself from the situation, calling someone you trust or using fidget toys. It is always ok to do what you need to be comfortable.