Learn practical, easy-to-apply tips for managing ADHD-related sensory overload and reduce overstimulation in daily life.
Manage Sensory Overload: Practical Tips for Calm and Focus
When your senses are flooded—too much noise, bright lights, strong smells, or even the feel of clothing on your skin—you’re not just being sensitive. You’re experiencing sensory overload, a condition where the brain struggles to filter and process incoming sensory input. Also known as sensory processing overload, it’s common in people with autism, ADHD, anxiety, PTSD, and even those dealing with chronic stress or fatigue. It’s not just "being overwhelmed." It’s your nervous system hitting a wall, and the fallout can be exhaustion, panic, migraines, or shutting down completely.
Managing sensory overload isn’t about avoiding the world. It’s about building tools to navigate it without burning out. That means understanding your personal sensory triggers, specific stimuli that push your system past its limit. For some, it’s fluorescent lights. For others, it’s the hum of a fridge, the texture of wool, or crowded grocery aisles. Once you know what sets you off, you can start making small, smart changes—like switching to LED bulbs, wearing noise-canceling headphones, or choosing cotton over synthetic fabrics. You’re not being dramatic. You’re being smart. And it’s not just about blocking out input. It’s also about adding back control. A sensory diet, a personalized set of activities designed to regulate sensory input throughout the day can help. That might mean chewing gum during a meeting, using a weighted blanket at night, or taking five minutes to sit in a quiet room after lunch. These aren’t luxuries. They’re survival tools.
People who manage sensory overload well don’t wait until they’re crashing. They plan. They carry earplugs. They pick quieter times to shop. They say no to events when they’re already drained. They don’t feel guilty. They know their body isn’t broken—it’s just wired differently. The posts below show real ways people are handling this every day: from using antihistamine eye drops for light-sensitive eyes, to adjusting medication that causes dizziness, to creating an allergy-safe home that cuts down on sensory noise. You’ll find practical advice from those who’ve been there—no fluff, no jargon, just what works.