Coping Strategies for Sensory Overload: Tips from a Neurodivergent Therapist
What is Sensory Overload?
Sensory overload happens when your brain gets too much information from your senses— sight, sound, touch, taste, and smell. Imagine walking into a crowded store with loud music, bright lights, towers of products, and a million people rushing around. For some, this can feel exciting, but for others, it can feel like a pressure cooker about to explode. Symptoms of sensory overload can include feeling anxious, irritable, or even physically uncomfortable. It can make it hard to focus on anything, and you might just want to retreat into a quiet space.
How Does it Impact Daily Life?
Living with sensory overload can impact your daily life in big ways. You might find it hard to concentrate on work, struggle to enjoy social events or feel exhausted after being in busy places. This can lead to missing out on fun activities or feeling overwhelmed in situations that you would like to enjoy. Over time, feeling chronically overloaded can lead to feeling irritable, distracted, and disconnected from others and from the life you want to live. It can be frustrating, but there are ways to manage it.
Practical Coping Techniques
- Take Breaks: If you start to feel overwhelmed, step away for a few minutes. Find a less crowded space or a quiet corner, or go outside for some fresh air. Regular breaks from screens are important too. Computer screens, TVs, and phones not only put out blue light, which impacts sleep, but the bright colors, sounds, and endless information and entertainment options can contribute to feelings of overwhelm.
Use Headphones: Consider your environment to help you find a strategy. Listening to calming music or white noise can help drown out overwhelming sounds. Noise-reducing earbuds can allow for conversation but limit extra sounds while noise-canceling headphones can provide silence when you need it.- Create a Safe Space: Designate a spot at home where you can relax. Fill it with things that make you feel safe and comfortable—like fluffy pillows, soft lighting, your favorite books, or calming scents.
- Practice Deep Breathing: When things get too intense, take deep breaths. Inhale slowly through your nose, hold it for a few seconds, and then exhale through your mouth. This can help calm your nervous system.
- Limit Sensory Input: If you know you’ll be in a busy place, try to limit other sensory inputs. For example, wear comfortable clothing with layering options so you aren’t distracted by textures, tags, seams, or changes in temperature.
Life is always changing, and you may find that you have different triggers for sensory overload at different points in your life. Because of this, and because everyone is unique, finding what helps you can be a process. More than any strategy, becoming more aware of your body and bodily sensations can help you get better at noticing early signs that you are getting overwhelmed. If you are closely attuned to your body, you can more easily prevent overwhelm and can better sense what helps your body to feel calm so that you can lean into those strategies.
Start Working With a Neurodivergent-Affirming Therapist in Atlanta, GA
Therapy is a fantastic way to start addressing sensory overwhelm. At Informed Therapy Group, we can help you understand your triggers and develop personalized strategies that work for you. Whether it’s learning specific coping techniques or exploring ways to communicate your needs to others, therapy can give you the tools you need to manage sensory overload more effectively. You deserve to feel fully present and enjoy your life, so don’t wait to seek support by contacting a caring therapist. Start your therapy journey by following these simple steps:
- Reach out to us through our contact page, call us at (404) 444-8974, or emailing info@informedtherapy.com.
- Meet with a caring therapist
- Start feeling emotionally supported, both now and in the months to come.
Other Services Offered at Informed Therapy Group
At Informed Therapy Group, we understand that mental health is multifaceted, and working with a perinatal therapist in postpartum therapy to help you navigate parenthood is just one part of the support we offer. In addition to neurodivergent affirming therapy, we are happy to also offer postpartum therapy in Atlanta, GA, we offer therapy for stress management, anxiety, depression, and grief and loss. We also specialize in couples therapy, and pregnancy counseling. To learn more about how we can support your mental health journey, explore our About Us page, read our FAQs, or visit our blog for more insights.
