By Tim Aiello, MA, LPC, ADHD-CCSP, ASDCS
Clinical Director, Myndset Therapeutics
Sensory overload is one of the most physically, mentally, and emotionally draining experiences I face as an AuDHD adult. It’s not just an inconvenience—it’s a full-body experience that can leave me feeling agitated, overwhelmed, and on the verge of panic.
When too many sensory inputs hit me at once—sound, light, touch, movement—it feels like my brain is being hijacked. My body tenses, my heart rate increases, and I can feel myself shifting into fight-or-flight mode. It’s not a voluntary reaction; it’s my nervous system responding to an environment that feels unmanageable.
What makes it even harder is that the people around me often have no idea what I’m going through. They expect me to function normally, to keep up with conversations, to act like I’m fine—because, from the outside, I may look fine. But internally, I’m drowning. The pressure to mask my distress only makes things worse, depleting what little cognitive energy I have left and intensifying the sensory bombardment.
If you’ve ever experienced sensory overload, you know how frustrating and isolating it can be. If you haven’t, this article will help explain what it’s like, why it happens, and how to manage it.
What Is Sensory Overload?
Sensory overload happens when the brain receives more sensory input than it can process. This can include sight, sound, touch, smell, taste, and movement—sometimes all at once.
For most neurotypical people, the brain filters out unnecessary information, allowing them to focus on what matters. But for autistic and ADHD adults, sensory processing works differently. Instead of ignoring background stimuli, the brain registers everything at once, at full intensity.
This means that in an environment like a grocery store, I don’t just hear one sound—I hear all of them at the same time:
The beeping of checkout scanners
Conversations happening in different aisles
The humming of fluorescent lights
Cart wheels rattling over the floor
The rustling of plastic bags
On top of that, my visual field is flooded with bright lights, moving people, colorful packaging, and shifting shadows. If someone accidentally brushes against me, that touch can feel just as overwhelming as the noise and lights.
Sensory overload is not just about one thing—it’s about too much of everything. And when my nervous system reaches its limit, the only thing I can think about is getting out.
Why Does Sensory Overload Happen in Autism and ADHD?
Sensory Processing in Autistic Adults
Autistic adults experience differences in sensory integration, meaning the brain processes and responds to sensory input differently than neurotypicals. Research shows that autistic individuals often have hyper-reactive sensory systems, making them more sensitive to environmental stimuli (Robertson & Baron-Cohen, 2017).
Sounds may be louder and more intrusive.
Lights may appear brighter and more intense.
Textures may feel more uncomfortable or even painful.
Brain imaging studies show increased activity in the auditory and visual processing areas of the brain, meaning autistic individuals don’t filter out sensory input as effectively as neurotypical people (Green et al., 2019).
This explains why crowded, chaotic environments feel unbearable. The brain doesn’t automatically tune out irrelevant noise—it processes everything at once.
Sensory Filtering in ADHD Adults
While sensory overload is often associated with autism, ADHD adults also experience significant sensory processing challenges. The main issue is inconsistent sensory filtering—the ability to ignore unimportant stimuli (Bijlenga et al., 2017).
Difficulty tuning out background noise → Conversations, distant music, or ticking clocks can all compete for attention.
Fluctuating sensory thresholds → Some days, a noisy café is tolerable; other days, it’s unbearable.
Sudden overstimulation → ADHD brains struggle with sensory buildup, meaning a manageable level of noise can suddenly become overwhelming without warning.
ADHD-related sensory overload is often linked to attention regulation. If the brain is hyperfocused on a task, sensory input may be ignored. But once attention shifts, the buildup of stimuli can hit all at once—leading to instant overwhelm.
The Physical and Emotional Experience of Sensory Overload
When sensory overload happens, it’s not just frustrating—it’s physically and emotionally distressing. For me, it feels like my body is bracing for impact.
Common Physical Responses to Sensory Overload
Tension throughout my body → My muscles tighten, and my shoulders rise toward my ears.
Increased heart rate and breathing → My nervous system prepares for fight-or-flight.
Skin hypersensitivity → Clothing, temperature changes, or accidental touches feel unbearable.
Dizziness or nausea → My brain struggles to process conflicting sensory signals.
Emotional and Cognitive Responses
Irritability and agitation → Small inconveniences feel like major disruptions.
Cognitive shutdown → My brain can’t focus on anything except escaping the situation.
Emotional exhaustion → The effort of managing sensory overload drains my energy.
If I can’t leave the situation, I have to mask my distress, which only amplifies the exhaustion.
Masking Sensory Overload: The Hidden Cost
One of the hardest parts of sensory overload is the expectation to act normal while it’s happening.
People don’t see the internal battle happening in my head. They just see me standing there, nodding, trying to follow a conversation.
What they don’t see is:
The mental effort it takes to suppress my reactions.
The exhaustion of pretending I’m okay when I’m not.
The panic rising in my chest as my sensory input spirals out of control.
How Masking Makes Sensory Overload Worse
It increases cognitive load → Instead of using energy to regulate, I’m using energy to “act normal.”
It delays self-care → Instead of leaving the situation, I stay longer than I should.
It prolongs recovery time → After masking, I need hours (or even days) to fully decompress.
This is why social exhaustion and sensory overload are so interconnected for autistic and ADHD adults. The more I have to mask my distress, the more my nervous system suffers.
Coping Strategies for Sensory Overload
1. Reduce Sensory Input Before It Builds Up
Wear noise-canceling headphones in noisy environments.
Use sunglasses or tinted lenses to reduce visual glare.
Avoid tight or irritating clothing to prevent tactile discomfort.
2. Use Intentional Regulation Techniques
Deep pressure stimulation (weighted blankets, compression clothing) helps calm the nervous system.
Controlled background noise (white noise, music) prevents sudden sensory fluctuations.
Mindful breathing slows the fight-or-flight response.
3. Plan for Sensory Recovery
Take breaks in quiet spaces to let your system reset.
Use self-soothing stims (rocking, fidgeting, or rhythmic movement).
Allow recovery time after overwhelming situations.
4. Advocate for Your Sensory Needs
Let people know that sensory overload is real and impacts your ability to function.
Choose sensory-friendly environments whenever possible.
Give yourself permission to leave overwhelming situations early.
Conclusion: Sensory Overload Is Real, and Your Experience Is Valid
Sensory overload is not a minor inconvenience—it’s a physiological and neurological reality for autistic and ADHD adults. The struggle isn’t just the sensory input itself, but also the expectation to endure it without showing distress.
Recognizing, validating, and accommodating sensory needs isn’t just self-care—it’s essential. The more we understand our sensory experiences, the more we can advocate for environments that support, rather than drain, our nervous systems.
For more insights into sensory regulation, visit www.myndset-therapeutics.com.
References
References listed as in previous articles, incorporating sources on sensory overload, masking, autism, ADHD, and Polyvagal Theory.
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