By Tim Aiello, MA, LPC, ADHD-CCSP, ASDCS
Clinical Director, Myndset Therapeutics
Sound is everywhere. For most people, it's just part of the background—a subtle layer of daily life that fades in and out of awareness. But for autistic and ADHD adults like me, auditory sensitivity turns sound into something impossible to ignore. Instead of blending in, noise can become overwhelming, exhausting, or even physically painful.
I experience this every day. I always need predictable background noise or music to help regulate my nervous system. Without it, my thoughts feel scattered, my focus evaporates, and I start feeling agitated. But in places with chaotic, unpredictable noises, like grocery stores or malls, it’s an entirely different experience—I become overwhelmed, anxious, and desperate to escape. Even at home, where I should feel the most comfortable, I rely on noise-canceling or filtering earphones to control my auditory input and prevent overload.
If you struggle with sound—whether it’s loud environments, unpredictable noises, or the constant hum of background chatter—you’re not alone. This article explores why auditory sensitivity happens, how it affects neurodivergent adults, and what you can do to manage it.
What Is Auditory Sensitivity?
Auditory sensitivity, sometimes called hyperacusis, misophonia, or auditory defensiveness, refers to a heightened response to certain frequencies, volumes, or patterns of sound. Sounds that neurotypical people barely notice—like the buzz of fluorescent lights, the hum of an air conditioner, or the clicking of a pen—can feel intrusive, overwhelming, or even painful to those with auditory sensitivity.
For neurodivergent individuals, the brain processes sound differently. Instead of filtering out unimportant background noise, the auditory system treats all incoming sounds as equally important. This means:
A single background conversation can feel just as loud as the one you're trying to focus on—making it difficult to process speech in noisy places.
Sudden, unpredictable noises (sirens, alarms, people shouting) can trigger a fight-or-flight response, making it hard to stay regulated.
Multiple competing sounds (music, talking, dishes clattering) can create an unbearable sensory load, leading to shutdown or sensory overload.
For me, this is why malls, grocery stores, and restaurants are so difficult—there’s no control over the noise. People talking over one another, checkout scanners beeping, music playing, carts rattling—it all blends into a chaotic wall of sound that makes it nearly impossible to think clearly.
Even at home, where I should have more control, I need structured noise—either music, a fan, or a sound machine—just to feel regulated. If the house is too quiet, my brain starts searching for sound, picking up on every creak, every dog barking outside, every distant car alarm, and suddenly, I can’t focus at all.
Auditory Sensitivity in Autistic Adults
Why Sound Processing Is Different in Autism
For autistic adults, auditory sensitivity is one of the most common sensory challenges. Research shows that up to 70% of autistic individuals experience heightened sensitivity to sound, often leading to avoidance of noisy environments (Robertson & Baron-Cohen, 2017).
Brain imaging studies have found that the auditory cortex in autistic individuals is hyperactive, meaning the brain processes sound more intensely than a neurotypical brain would (Green et al., 2019). Instead of automatically filtering out unimportant noises, all sounds compete for attention at the same level.
This leads to:
Extreme discomfort with loud or high-pitched sounds—like alarms, sirens, clinking dishes, or vacuum cleaners.
Struggles with layered noise—trying to listen to someone talking while music is playing in the background can feel impossible.
Delayed recovery from noise exposure—even after leaving a loud environment, the nervous system can take hours to settle back down.
For me, this explains why chaotic spaces feel physically exhausting. It’s not just "annoying"—it’s an ongoing battle to process and regulate sounds that my brain refuses to ignore.
Auditory Sensitivity in ADHD Adults
Why ADHD Brains Struggle With Noise
ADHD is often thought of as an "attention disorder," but at its core, it’s a condition of inconsistent sensory filtering. ADHD brains don’t automatically tune out irrelevant background noise, which means everything competes for attention at once (Bijlenga et al., 2017).
This can result in:
Difficulty concentrating in noisy spaces—even quiet background chatter can be distracting.
Sudden irritation from repetitive or inconsistent sounds—like someone tapping a pen or chewing loudly.
An inconsistent tolerance for sound—some days, noise is tolerable; other days, it’s unbearable, depending on focus and stress levels.
For ADHD adults, noise sensitivity isn’t always consistent—some days, I can tolerate a busy café, while other days, a single person talking too loudly is unbearable. It’s frustrating, because there’s no way to predict when noise will be manageable and when it won’t.
Why Auditory Sensitivity Is Worse With AuDHD
For adults who are both autistic and ADHD (AuDHD), auditory sensitivity can be even more intense because the sensory processing challenges of autism are combined with the sensory filtering issues of ADHD.
The autistic side amplifies sound processing, making noise feel more intense and intrusive.
The ADHD side struggles to filter out unnecessary noise, making it impossible to focus.
The combination leads to sensory overload more quickly, with less ability to regulate in the moment.
For me, this is why I always need structured auditory input. Silence is uncomfortable because my ADHD brain starts searching for sound, but unpredictable noises overwhelm my autistic sensory system. This means I rely on controlled background sounds—music, white noise, a fan—to keep my nervous system balanced.
Without predictable noise, my brain fixates on every little sound, and before I know it, I’m irritated, overstimulated, and desperate for an escape.
Coping Strategies for Auditory Sensitivity
1. Use Noise-Canceling or Filtering Devices
Noise-canceling headphones are a lifesaver in overwhelming environments.
Loop earplugs or custom filtering earplugs help reduce noise without blocking everything.
2. Control Your Auditory Environment
Play white noise, instrumental music, or nature sounds to mask chaotic background noise.
Use fans, air purifiers, or soft background sound at home to maintain regulation.
3. Modify Sensory Input in Public Spaces
Wear earphones or earplugs when in noisy places.
Take breaks in quiet areas to avoid sensory exhaustion.
4. Advocate for Your Needs
Let coworkers, friends, and family know that unexpected noise is distressing.
Choose low-noise environments for socializing or working.
Conclusion: Your Experience Is Valid
Auditory sensitivity is not a minor inconvenience—it’s a real and significant sensory experience that affects daily comfort, focus, and emotional well-being.
If you rely on predictable background noise, need earplugs in chaotic environments, or feel overwhelmed by everyday sounds, your nervous system is processing sound differently, and that’s valid.
Understanding your sensory needs allows you to take control over your environment, making daily life more manageable and comfortable.
For more insights into sensory processing, visit www.myndset-therapeutics.com.
References
Porges, S. W. (2011). The Polyvagal Theory.
Robertson, C. & Baron-Cohen, S. (2017). Sensory perception in autism. Neuroscience & Biobehavioral Reviews.
Green, S. A., et al. (2019). Auditory sensitivity in autism. Journal of Neuroscience Research.
Bijlenga, D., et al. (2017). Sensory processing in ADHD. Journal of Attention Disorders.
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