How to Deal with Sensory Overload in Autistic Adults: Effective Strategies and Solutions

Sensory overload is a common challenge for autistic adults. Bright lights and unexpected sounds may seem harmless to some, but to the autistic brain, they can trigger the same physiological responses that bodies enter when facing something dangerous.  This is why so many individuals on the autism spectrum find sensory-heavy environments so overwhelming. 

‍

A large proportion of autistic adults report experiencing sensory challenges, sometimes known as sensory processing disorder. This can include a heightened sensitivity (hypersensitivity) or reduced sensitivity (hyposensitivity) to sensory experiences. Sensory seeking refers to actively seeking out certain sensory experiences, such as craving deep pressure or being drawn to specific textures or sounds in order to regulate sensory input. On the other hand, for those with heightened sensitivity, everyday environments can quickly become overwhelming, and it can be all too easy to end up in a state of sensory overload.

‍

Overload happens when the nervous system is bombarded with too much information all at once. The body interprets this as a threat, activating a protective mechanism designed to restore balance and prevent further distress. Sensory overload can manifest in many ways—sudden fatigue, difficulty concentrating, anxiety or irritability. Sometimes, it can be mistaken for emotional distress or even a panic attack.

‍

Luckily, there are some helpful strategies for managing and preventing sensory overload. First and foremost, it’s important to remember that the goal is to accommodate sensory needs, not to ‘fix’ them.

Imagine you’re at a party, and you find yourself shutting down, clenching up or feeling like your brain is buzzing so loudly you can barely think. Maybe you feel like you're floating and just want to run away. All these experiences are potential signs of sensory overload, and it's crucial to act quickly. So –– what can you do in those moments?

‍

While it is ideal to prevent sensory overload in the first place, there are steps you can take once it occurs. When experiencing sensory overload, making decisions or navigating social situations becomes even more challenging. Having a strategy in place before you’re overwhelmed can make a huge difference, helping you respond more calmly and effectively when things start to feel too much. 

‍

Consider making the following actions part of your strategy for coping with sensory overload.

‍

Find a quiet space  

Seek a less stimulating environment, if possible. Even a few minutes in a different environment or setting can significantly reduce sensory overload. If you’re in a public space, you might head to a bathroom, corner or designated quiet space if they have one.

‍

Use earplugs or headphones

If you are sensitive to noise, use noise-canceling headphones or earplugs to help block out sounds that contribute to overload. If you don’t have these, try covering your ears.

‍

Practice deep breathing 

Try 4-7-8 breathing to help regulate your nervous system during sensory overload. Inhale slowly through your nose for a count of four, hold your breath for seven then exhale through your mouth for eight. This can help calm down the nervous system and reduce the panic and anxiety that accompany sensory overload.

‍

Engage in stimming 

If you stim (such as fidgeting or rocking), do so in a way that feels comforting. Stimming can be a helpful tool for self-regulation during overwhelming moments.

‍

Use a calming object

If you have sensory tools on hand like a stress ball, textured fabric or a weighted object, using these can help soothe your nervous system as well as shift your focus.

‍

Limit visual input

If bright lights or too many visual stimuli are overwhelming, try wearing sunglasses, closing your eyes or focusing on a single object.

‍

Use grounding techniques

Grounding is a technique that helps bring your awareness to the present moment. Focusing on the ground beneath you or the physical sensations of your body, such as your back on the chair, may reduce the intensity of sensory overload. You can try focusing on the texture of an object in your hands, press your feet firmly against the floor or engage in the 5-4-3-2-1 method–naming five things you see, four things you touch, three things you hear, two things you smell and one thing you taste.

‍

Mindfulness and regulation techniques

Mindfulness is the practice of paying focused attention to the present moment without judgment, which helps increase awareness and regulate emotions. Engaging in mindfulness and regulation techniques can help ground you, calm your nervous system and reduce sensory overwhelm. Focusing on physical sensations—like deep breathing, the texture of an object or the pressure of a weighted blanket—can help bring you back to the present moment. 

‍

Yoga can be especially beneficial, as it combines mindfulness with movement. It not only helps reduce stress and anxiety but also provides proprioceptive (position) and vestibular (balance) input that can be particularly soothing for the autistic nervous system.

‍

Communicate your needs

If you’re with others and feel able to, let them know that you need space or assistance. You might establish a nonverbal cue with supportive people or practice scripts to use when you need to exit a situation. Clear communication can help others understand and respect your sensory needs.

‍

It's important to have a plan for managing sensory overload in the moment, but it’s also helpful to reduce the frequency of your experience. Here are a few tips. 

‍

Adapt the environment  

With a better understanding of your sensory profile, you can modify your surroundings to minimize sensory triggers. Reducing sensory stimuli in your environment helps prevent sensory overload before it even begins.  

‍

For example, you can:

‍

• Use dim or diffuse lighting
• Reducing visual clutter
• Creating a quiet, calming space 
• Installing noise-reducing panels to limit overwhelming sounds. 
• Use soft, calming colors for decor
• Incorporate natural elements like plants or natural wood
• Ensure comfortable seating with soft textures
• Keep the temperature at a comfortable level

‍

Use technology

Apps like Noisli (or others that allow you to customize background noise) can help create a soothing auditory environment. Sometimes, blending soothing sounds is more effective than noise cancellation alone.  

‍

Advocate for environmental changes

When you’re in a space you don’t control, adjusting the environment may require self-advocacy. This could mean requesting accommodations at work, requesting adjustments in shared spaces or communicating your needs to those around you.

‍

Create a sensory toolkit / autistic survival kit  

A sensory toolkit can help regulate your nervous system and provide soothing input to counteract sensory overload. Many autistic people refer to their portable version of this as an "autistic survival kit."  

‍

For on-the-go support, you might include:  

‍

• Noise-canceling headphones or earplugs  
• Sunglasses for light sensitivity  
• A stim toy or fidget tool  
• Stress balls
• Weighted objects 
• Chewing gum or another oral sensory tool  
• A soft fabric or other calming tactile object  

‍

Take sensory breaks  

Scheduling sensory breaks throughout the day—especially if you know you’ll be in a sensory-heavy environment—can prevent overload from building up. These breaks can include:  

‍

• Going for a short walk  
• Spending time in a quiet room  
• Closing your eyes for a few minutes  

‍

Allowing your nervous system to recover regularly can help maintain regulation.  

‍

Follow a sensory diet  

A sensory diet is a personalized plan designed to intentionally incorporate sensory input to either calm or alert the body as needed. In addition to sensory breaks, incorporating scheduled sensory input throughout the day can help keep your nervous system regulated. Use purposeful sensory activities such as:  

‍

• Swinging or bouncing  
• Yoga (especially inversions)  
• Using soft or textured objects for soothing input  

‍

In my personal life, I’ve found that a five-minute sensory break with intentional input—like a yoga inversion or deep-pressure activities such as squeezing a stress ball or doing a few push-ups—is often more effective than a 30-minute break spent passively scrolling on my phone. Creating a routine with regulating activities can help you avoid sensory overload before it becomes overwhelming.

‍

Stimming

Don’t underestimate the importance of stimming. Many autistic adults view stimming as essential for self-regulation, helping them cope with intense emotions and sensory overload. Stimming isn’t just a habit—it’s a valuable tool for self-soothing and maintaining control over one’s sensory experience.

‍

Normalizing stimming is important. If it helps you regulate, allow yourself to stim freely whenever it’s safe to do so. Prioritizing your well-being over social expectations can significantly improve your management of sensory and emotional challenges.

‍

Establish safe spaces

Creating a sensory-friendly space can help you regulate more effectively. This could be a dedicated sensory room or simply adapting your home with soft lighting, noise reduction and comfortable seating.

‍

Experiment with lighting, textures and pressure to create a sensory-friendly environment. Star projectors, faux fur rugs and floor furniture can add comfort and reduce sensory stress. Deep pressure options like weighted blankets, compression clothing or stretchy fabric cocoons can provide a calming grounding effect.

‍

Routine and predictability

Creating structure helps to reduce anxiety. Predictable environments allow autistic adults to anticipate and prepare for sensory inputs, reducing the likelihood of sudden overwhelm.

‍

Physical health

Staying hydrated and maintaining adequate nutrition support overall brain and body function, helping to stabilize energy levels. This can reduce vulnerability to sensory overload and improve your ability to self-regulate.

‍

Physical comfort

Clothing that feels truly comfortable goes beyond removing tags. Pay attention to fabric type, texture and pressure. Some may prefer snug hugging clothing, while others feel best in soft flowy fabrics.

‍

Connect with the autistic community

Sensory overload can bring feelings of shame or frustration, but connecting with other autistic people can be both validating and practical. The community offers support, shared experiences and helpful recommendations for sensory tools.

‍

Engaging with other autistic individuals can also strengthen self-advocacy skills, helping you communicate your limits and better accommodate your needs. 

‍

Explore your options

Sensory overload affects everyone differently, so strategies that work for others may not work for you—and that’s okay. Stay open to exploring what best supports your needs. It may take some trial and error to figure out what’s most effective for you.

Now that you have strategies for managing sensory overload in the moment and practical steps to reduce its frequency, you may still need additional support. Fortunately, professional resources can help with long-term sensory management. Here are a few types of professionals who can help.

‍

Occupational therapists

Occupation therapists commonly work with autistic children and adults. Since they specialize in sensory processing, they can help you understand your sensory needs and develop effective coping strategies. They can work with you to discover your sensory profile, identify triggers and suggest modifications to your environment or routine. They can also recommend sensory tools and design a personalized sensory diet for you.

‍

Mental health therapists

Mental health therapists can provide strategies to manage the emotional and psychological aspects of sensory overload. Cognitive-behavioral therapy (CBT) is helpful for many autistic adults to address anxiety and stress related to sensory experiences. Therapists can also help with relaxation techniques, emotion regulation, and mindfulness skills to manage sensory overload in the moment. 

‍

Speech-language pathologists 

Speech-language pathologists (SLPs) are best known for assisting with communication. They can help with certain aspects of sensory integration, such as difficulties processing verbal or auditory information that contribute to sensory overload. SLPs may also help improve self-advocacy communication strategies for effectively requesting accommodations or communicating when overwhelmed.

‍

Nutritionists or dieticians

A dietician or nutritionist can offer guidance on food sensitivities. Undernourishment can contribute to sensory difficulties. Plus, 1 in 5 autistic individuals experience co-occurring avoidant/restrictive food intake disorder (ARFID), which is a sensory aversion to some foods’ taste and texture.

‍

Accessibility offices

Support services, such as a disability or accessibility office, can help identify resources and advocate for accommodations in various settings, including work and school. These offices often provide guidance on how to request specific adjustments such as quiet workspaces or changes to lighting. They can also offer ongoing support to ensure that accommodations are being met and that individuals have access to the tools they need in different environments.

‍

Support groups

Support groups are also great for providing emotional support and validation surrounding sensory overload.  Plus, they can provide coping strategies and practical tips for managing sensory overload in real-world situations and providing emotional support and validation.

Are you struggling with sensory overload? You’re not alone. At Prosper Health, we understand the challenges of sensory overload and the need for the right support. Our neurodiversity-affirming mental health providers specialize in adult autism evaluations and therapy, helping you self-advocate, access accommodations and confidently navigate daily life.

‍

At Prosper Health, 80% of our clinicians are neurodivergent themselves or have close ties to the autism community, ensuring a truly affirming and understanding approach. In addition to professional support, we also invite you to join our thriving Discord community, where you can connect with other autistic individuals, share experiences and find peer support in a safe and welcoming space.

‍

If you’re looking for answers, support or guidance, we’re here to help. Schedule an assessment or therapy intake today and take the next step toward the support you deserve.