Sensory Overload Survival: How to Create Calm in a World Thatā€™s Too Loud
Dec 22, 2024
Sensory Overload Is Real (and Exhausting)
If you’ve ever walked into a crowded room and felt like the walls were closing in—or winced at the sound of a loud clock ticking—you know what sensory overload feels like. For neurodivergent women, the world can sometimes feel like it’s turned up to 11.
The good news? You don’t have to live in constant overwhelm. Let’s explore how to recognize sensory overload, what you can do to create calm, and how to reclaim your sense of balance in a noisy world.
What Is Sensory Overload?
Sensory overload happens when your brain receives more sensory input than it can process. Think of it like trying to juggle five conversations at once—it’s overwhelming and exhausting.
Common triggers include:
- Bright lights or fluorescent bulbs.
- Loud or constant noises.
- Crowded or chaotic spaces.
- Overwhelming textures (scratchy fabrics, anyone?).
How Sensory Overload Affects Neurodivergent Women
Sensory overload isn’t just inconvenient—it’s debilitating. It can leave you feeling irritable, anxious, or even physically unwell. And for neurodivergent women, who are often already juggling masking and executive dysfunction, sensory overwhelm can feel like the last straw.
Signs you’re experiencing sensory overload:
- Trouble focusing.
- Heightened irritability or anxiety.
- The urge to escape the situation immediately.
5 Quick Strategies for Calming Sensory Overload
1. Find Your Quiet Zone
Step away from the chaos and into a calm, quiet space—whether it’s your bedroom, car, or a quiet corner of the office.
2. Use Sensory Tools
Keep grounding objects on hand, like a weighted blanket, noise-canceling headphones, or fidget tools.
3. Focus on Your Breath
Practice slow, deep breathing to help your nervous system regulate. Try box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
4. Dim the Lights
Bright or harsh lighting can be a major trigger. Opt for softer, warmer lights to create a calming environment.
5. Engage One Sense at a Time
Overwhelm happens when all your senses are firing at once. Narrow your focus by engaging just one—for example, listening to soft music or holding a comforting object.
Designing Your Personal Sensory Sanctuary
One of the best ways to prevent sensory overload is to create a space that’s calming and supportive.
Tips for designing your sensory sanctuary:
- Choose Calming Colors: Soft pastels or earthy neutrals work wonders.
- Incorporate Nature: Plants, natural light, and nature sounds can soothe your senses.
- Minimize Clutter: A tidy space is less visually overwhelming.
- Add Comfort Items: Include a cozy chair, soft blankets, and grounding tools.
When Overload Hits in Public: Survival Tips
Sometimes, you can’t just escape to your sensory sanctuary. Here’s how to manage overload in the moment:
- Carry portable tools like sunglasses, earplugs, or calming essential oils.
- Excuse yourself for a quick “bathroom break” to reset.
- Use grounding techniques like tapping your fingertips together or pressing your feet into the floor.
Self-Compassion During Sensory Overload
It’s easy to feel frustrated with yourself when overload happens, but you’re not alone. Sensory sensitivity isn’t a weakness—it’s a sign of a beautifully attuned nervous system.
Practice this mantra: “I am beautifully different, and my needs are valid.”
Ready to Reclaim Your Calm? Let’s Work Together.
If sensory overload feels like it’s running your life, let’s change that. Join my coaching program for neurodivergent women to create customized strategies for managing your sensory needs and building a life that feels calm and balanced.
– Dawn Leprich-Graves, LCPC, LPC, PMH-C, ASDCS Clinician, Coach & Connection Catalyst
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