When I was 16, my world transformed in two profound ways. I became a mother, and I began the journey of raising a child who—like me—experienced the world through a neurodivergent lens. Neither of us knew it then, but we were both autistic, navigating a world that wasn't designed for minds like ours. ## Two Space Cadets Finding Our Way They called me a "space cadet" long before I understood what it meant. Lost in thought, missing social cues, overwhelmed by sensory experiences others barely noticed—I lived in a different orbit from my peers. When my son came along, I recognized familiar patterns in him, though his autism expressed itself differently than mine. He was a bit less on the spectrum than me, but together, we formed our own constellation. What we lacked in traditional guidance, we made up for in understanding. When he couldn't bear the feel of certain fabrics, I didn't need an explanation. When I became overwhelmed in crowded spaces, he instinctively knew...
The lights are too bright. The tag in your shirt feels like needles. Someone's perfume is making you want to scream. The sound of chewing is intolerable. You're on sensory overload.
But when you tell someone "I can't handle the sounds," they act like you're being dramatic.
What Is Sensory Overload?
Sensory overload happens when your brain receives too much sensory input and can't filter it. For neurotypical people, the brain automatically filters most sensory information (background noise becomes background noise). For autistic people, everything is foreground. Everything demands attention.
When there's too much sensory input, your nervous system gets overwhelmed. This can lead to meltdowns, shutdowns, or complete dysregulation.
Sensory Overload Vs. Preference
Preference: "I don't like that taste."
Sensory sensitivity: "That taste makes me gag, I can't eat."
Preference: "The room is a bit loud."
Sensory overload: "The sound is physically painful. I need to leave."
Common Sensory Triggers
Sound
- Background noise (people talking, traffic, fans)
- Loud noises (sirens, babies crying, fireworks)
- Certain frequencies or tones
- Repetitive sounds (chewing, tapping, humming)
Light
- Fluorescent lights (flicker and hum)
- Bright sunlight
- Screen brightness
- Flickering lights
Touch
- Clothing tags, seams, certain textures
- Unexpected touch
- Certain fabric types
- Temperature extremes
- Certain textures of food
Smell
- Strong perfumes or colognes
- Cleaning products
- Food smells
- Cooking smells
Taste
- Certain food textures
- Flavors that are too intense
- Mixed textures
- Unexpected tastes
Proprioceptive (Body Position)
- Feeling "loose" or uncoordinated
- Loss of body boundaries
- Difficulty knowing where your body is in space
Vestibular (Balance/Movement)
- Motion sickness from movement
- Spinning or tilting sensations
- Difficulty with certain movements
What Overload Feels Like
Physical Symptoms
- Pain or discomfort
- Headache/migraine
- Nausea
- Difficulty breathing
- Racing heart
- Shaking or tension
Emotional/Cognitive Symptoms
- Intense anxiety
- Irritability or anger
- Shutting down (going non-verbal)
- Dissociation
- Brain fog
- Difficulty processing words
Behavioral Symptoms
- Stimming (rocking, covering ears, self-soothing)
- Meltdown (crying, yelling, emotional explosion)
- Avoidance (leaving the situation)
- Aggression (toward self or others)
Recovery from Overload
Immediate Strategies
- Remove yourself from the triggering environment
- Find quiet, calm space (quiet room, bathroom, closet, car)
- Stim freely (rock, pace, cover ears, flap hands—whatever helps)
- Compress (weighted blanket, tight hug, pressure)
- Low stimulus input (dim lights, soft music or silence, minimal textures)
- Don't talk (you're non-verbal right now and that's okay)
Recovery Timeline
Overload recovery takes time:
- 5-15 minutes in quiet space
- Hours of low-demand time
- Sometimes full days to fully recover
Prevention Strategies
- Know your triggers (what consistently overwhelms you)
- Avoid triggers when possible (skip loud venues, wear headphones, adjust your environment)
- Take sensory breaks regularly (before you're overloaded)
- Use accommodations proactively (earplugs, sunglasses, fidgets, quiet space)
- Monitor stress levels (more stress = more sensory sensitivity)
- Build in buffer time (quiet time before/after stimulating events)
Accommodations That Help
- Noise-canceling headphones or earplugs
- Blue light glasses (reduce screen strain)
- Fidgets or stim toys
- Tag-free, soft clothing
- Scarf or shawl for wrapping/pressure
- Sunglasses (indoors is okay if it helps)
- Weighted blanket or compression
- Access to quiet spaces
To Everyone Experiencing Sensory Overload
Your sensitivity is real.
Your pain is valid.
You're not "too sensitive" or "dramatic."
Your nervous system processes sensory input differently, and that's not a flaw.
You deserve accommodations. You deserve sensory-friendly spaces. You deserve to not be in pain.
For creating safe spaces, visit Safe Spaces Guide. For crisis support, see Crisis Resources.
Comments
Post a Comment
🚀 Drop your comment, encouragement, question, or cosmic insight below! We love hearing from you. This is a neurodivergent and trauma-informed space—please be respectful and compassionate to everyone in our community, including yourself.
If your comment includes sensitive details, remember this is a public community. For private support, please use our contact form.
🌈 All identities, lived experiences, and recovery journeys are welcome! Hateful, discriminatory, or triggering comments (including explicit violence or slurs) will be removed—trolls get beamed to another galaxy.
If you’re in crisis, visit our Crisis Resources page for immediate support.