Tips for Sensory Overload and ADHD

Ever feel like the world is screaming at you? Lights too bright, sounds too loud, clothes feel like they’re made of sandpaper? That’s sensory overload. If you have ADHD, you’re probably way too familiar with it.

What Is Sensory Overload in ADHD?

Sensory overload happens when your brain takes in too much information at once. It’s like your nervous system is stuck on full volume with no way to turn it down. This can make everything feel overwhelming, frustrating, and downright unbearable.

Signs You’re About to Hit Sensory Overload

Before full-blown meltdown mode, there are signs. Catch them early, and you might avoid the worst of it.

Sounds feel unbearable – Normal noises feel 10x louder. Someone chewing? Feels like a microphone in your skull.
Lights feel aggressive – Even normal lighting feels like a spotlight. Screens hurt. Fluorescent lights are the devil.
Clothes feel wrong – Itchy, too tight, too loose, or just off. The tag in your shirt suddenly feels like barbed wire.
Everything irritates you – A tiny inconvenience can push you over the edge. You’re one minor annoyance away from screaming.
Your brain slows down – Words don’t make sense. Everything feels harder. You forget basic tasks.

What Causes Sensory Overload in ADHD?

ADHD brains struggle with filtering out unnecessary input. Neurotypical brains sort through information, deciding what’s important. ADHD brains grab everything and try to process it all at once. This leads to overwhelm.

Triggers vary, but common ones include:

Crowded places – Too many people talking, moving, existing.
Loud noises – Construction, traffic, music, or just life being obnoxiously loud.
Bright lights – Especially artificial ones, like store lighting.
Uncomfortable clothing – Tags, seams, tight fits, or certain fabrics.
Too many demands – Multitasking can trigger overload fast.

How to Prevent Sensory Overload

Stopping overload before it starts is key. Here are some ways to help:

1. Wear Noise-Canceling Headphones

If sound is your biggest trigger, block it out. Noise-canceling headphones are life-changing. White noise or calming music can also help.

2. Use Sunglasses or Blue Light Glasses

If bright lights make your brain scream, shade your eyes. Indoors or outdoors, sunglasses can make a huge difference. Blue light glasses help with screen strain.

3. Pick Clothes That Don’t Annoy You

Find fabrics that feel good. Cut out tags. Stick to what’s comfortable. If it itches, pinches, or makes you want to rage, ditch it.

4. Limit Overstimulating Environments

If possible, avoid places that trigger you. If you have to go, plan ahead. Bring headphones, wear comfy clothes, and take breaks.

5. Give Yourself Transition Time

Going from one environment to another can be jarring. Build in time to adjust. If you’re coming home from a busy place, take 10 minutes alone before jumping into anything else.

What to Do When You’re Already Overloaded

Sometimes, prevention isn’t possible. When you’re already deep in sensory hell, try these:

1. Remove Yourself

If possible, leave the overstimulating environment. Find a quiet, dark, or less chaotic space.

2. Breathe Like You Mean It

Slow, deep breaths. In for four seconds, out for four. It sounds simple, but it tells your brain to chill.

3. Use a Weighted Object

Holding something heavy can ground you. Weighted blankets, pillows, or even a backpack help calm your nervous system.

4. Focus on One Sense

If everything feels like too much, pick one sense to focus on. Listen to soft music, hold something soft, or stare at one still object.

5. Move Your Body

Shake it out. Stretch. Walk. Movement helps release built-up tension.

Sensory Overload vs. Anger: What’s Really Happening?

People might accuse you of having a bad temper. But is it anger, or is your brain just overloaded?

When your nervous system is overwhelmed, frustration builds. You’re not choosing to snap—it’s a reaction to stress. If someone doesn’t understand, that’s on them.

If you go from calm to furious in seconds, check your surroundings. Is it loud? Bright? Uncomfortable? Overload might be the real culprit.

How to Explain Sensory Overload to Others

Not everyone gets it. If someone thinks you’re overreacting, here’s what to say:

“Imagine you have five people shouting in your ear while strobe lights flash. That’s what this feels like.”
“My brain takes in too much at once. When I hit overload, I can’t function.”
“I’m not mad at you. I’m overwhelmed. I just need space.”