Dealing with sensory overload can be tough for adults with autism because they have heightened sensitivity to their surroundings. Experts estimate that this problem affects around 94% of adults with autism spectrum disorder (ASD).
An overwhelming flood of sensory input can cause anxiety, stress, or withdrawal, making some activities deeply distressing. Things like loud noises, bright lights, and certain textures are common triggers. Understanding these triggers is essential for both individuals and their caregivers.
At Memphis Neurology, we work with patients to identify their sensitivities and develop strategies for creating supportive environments. A sensory-sensitive space can make everyday life much easier for autistic individuals. Effective strategies can also reduce anxiety and bring more comfort to home, work, and community settings.
This guide explores sensory overload, offers practical tips, and highlights how self-advocacy and professional support can improve daily life for people with autism.
Sensory overload occurs when the brain receives too much input from one or more senses. It can affect people in different ways, such as increasing sensitivity to sounds, lights, textures, or crowded places. For example, lighting might seem too harsh, or certain clothes might be unwearable.
When someone experiences sensory overload, their brain reacts as if there’s danger. The “fight, flight, or freeze” response that results can cause symptoms such as shaking, a pounding heart, sweating, and severe emotional distress. Recognizing what triggers sensory overload and its effects is key to managing it effectively.
Some of the most common triggers for sensory overload include:
Keep a journal to help you track these triggers. Write down when and where sensory overload happens and what might have caused it. Over time, you’ll notice patterns, which can help you plan ahead and avoid stressful situations. Caregivers can also use this information to implement helpful changes.
Here are seven strategies to manage sensory challenges:
Use noise-canceling headphones to block out loud or sudden noises. Listen to calming music or try white noise, which can also help mask unpleasant sounds.
Sunglasses can reduce glare and harsh lighting, making bright environments more manageable.
Bright screens on phones and computers can cause sensory overload. Try tinted overlays in soothing colors like blue, purple, or orange. Apps that adjust screen brightness and color tones can also help.
Use items like stress balls, fidget spinners, or textured rings to stay calm. Weighted blankets can also be very comforting during stressful moments.
Set up a quiet area with soft lighting, comfy seating, and sensory-friendly materials. This space can be a go-to place to relax and recharge when overstimulated.
Take planned breaks during prolonged activities. These breaks may include spending time in your quiet space or calming activities like walking or listening to music.
Mindfulness practices like deep breathing and guided imagery reduce stress and help you regulate your emotions.
Talking about your needs is an important step toward reducing sensory overload. Let your family, friends, and coworkers know about your sensitivities so they can help make adjustments. For example, you could ask to relocate your workspace to a quieter area or request a screen to reduce visual distractions.
Joining support groups and working with ASD professionals like our team at Memphis Neurology can also make a big difference. You’ll gain tools and strategies tailored to your unique needs.
Managing sensory overload doesn’t have to be overwhelming. By identifying your triggers, creating sensory-friendly environments, and advocating for your needs, you can find more comfort in your daily life.
If you’d like personalized support, reach out to Memphis Neurology. Call your nearest office or fill out our online inquiry form to learn more about how we can help.
