Sensory Overload in Autistic Adults

Sensory processing differences–sometimes referred to as sensory processing disorder–can significantly impact emotion regulation, daily functioning and overall well-being. Sensory overload occurs when the nervous system is overwhelmed with more sensory input than it can process, a common experience for autistic adults. Research psychologist, Dr. MacLennan, and her colleagues report that approximately 9 out of every 10  autistic adults in their research experience sensory processing differences. Considering the wide-ranging and profound effects of sensory processing differences, it is crucial to understand the nature of sensory overload, its impact on the nervous system, and strategies for managing sensory differences.

Sensory overload can present as a physical, cognitive or emotional response because these experiences overlap. For example, sensory overload may look like irritability, anxiety, difficulty concentrating or fatigue. When it becomes too intense, the body may have a fight or flight response, leading to a meltdown or shutdown while your body is trying to protect you from danger. Developing sensory self-care strategies is vital to your well-being and mental health because sensory overload can contribute to anxiety, stress, fatigue and further impact any existing mental health difficulties.

The senses and their role in sensory processing

While most are familiar with the five senses, visual (sight), auditory (hearing), olfactory (smell), gustatory (taste), and tactile (touch), many are unfamiliar with other senses that play a crucial role in sensory processing. These include the lesser-known vestibular (balance), proprioceptive (position), and interoceptive (internal) senses. These three are particularly significant to autistic people. The vestibular system is in the inner ear, and it helps with balance by sensing the orientation of your head in space. It can be activated through sensory input such as rocking or spinning. Proprioception is our innate sense of our body’s position in space. It’s activated by anything that creates pressure on the joints, such as carrying heavy objects, pushing or pulling. Interoception refers to our internal body sensations such as hunger, thirst or needing to use the bathroom. Individuals with hyposensitivity to interoception may struggle to access these internal cues. These lesser-known senses are incredibly important in sensory processing and nervous system regulation.

Sensory processing differences are common, but not exclusive, to neurodivergent individuals such as those who are autistic or have ADHD, and can also accompany diagnoses such as anxiety and post-traumatic stress disorder. Hypersensitivity is common and refers to heightened sensitivity to sensory stimuli, which can result in an overwhelming sensory experience. In contrast, hyposensitivity refers to reduced sensitivity to sensory stimuli. Almost all autistic adults experience hypersensitivity or hyposensitivity to sensory stimuli in their environment, and almost half engage in sensory-seeking behaviors. 

Common sensory experiences for autistic adults

While each autistic person is unique, research indicates some specific sensory processing differences appear to be common for autistic adults. For instance, autistic adults report being commonly hypersensitive to:

• Bright or flashing lights
• Busy or chaotic environments 
• Loud unexpected sounds
• Loud background noise
• Environments with multiple conversations
• Touch, taste, and texture of food
• Certain odors
  
  

Hyposensitivity is less commonly reported, but some autistic people report being hyporeactive to pain and temperature. In addition, Dr. MacLennan and her colleagues found that more than 40% of autistic adults in their research also report sensory seeking, which involves engaging with sensory input repeatedly or for prolonged periods, such as listening to favorite songs or touching pleasant textures. Each autistic adult will have a unique sensory profile, meaning they may be hypersensitive or hyposensitive across different senses and may also engage in sensory seeking. 

Differences in the salience of stimuli

In addition to having hypersensitivity to some senses, sensory stimuli don’t tend to ‘fade out’ for autistic people. This means that stimuli that would go unnoticed by non-autistic people can cause significant sensory distress for autistic people. Examples are an office building with harsh lighting and constant noise or a busy restaurant with overlapping conversation, intense aromas and music. 

A neurotypical person may notice each of these sensory elements upon entering the room, but the sensory stimuli then quickly fade out of their awareness, whereas they tend to stay in an autistic person’s awareness. In other words, these sensory experiences build up and cannot be ignored due to an aspect of neurology that is not a choice.

Sensory experiences and emotional experiences are not mutually exclusive. When the input of sensory stimuli builds to the point of overload, it activates the part of the nervous system that prepares us to deal with threats. Sensory overload activates the sympathetic nervous system, which controls your “fight, flight, freeze, fawn” response. In this state, your body perceives sensory stimuli as a source of danger, and the threat is more sensory information than your nervous system can process. Sensory overload can resemble irritability, muscle tension, anxiety and even panic attacks. In other cases, it may cause someone to look like they are spaced out, checked out or disengaged. These responses, however, are involuntary, and it would be inaccurate to call them purely emotional since they result from the body coping with an overwhelming amount of sensory input. It is vital to have compassion for those who deal with sensory overload because sensory needs are the body’s safety needs.

Managing sensory overload focuses on reducing and controlling sensory input. Autistic adults report that personal factors such as control over the sensory stimuli, current mood and energy levels moderate the difficulty of the sensory overload. Environmental adaptations and others’ understanding and support also affect the difficulty of dealing with overload. Taken together, these may look like creating sensory-friendly spaces and using tools such as noise-canceling headphones or earplugs. There are several personal and external approaches to coping with sensory overload, and the best approach is prevention.

‍

Sensory self-care is a vital and empowering process in preventing sensory overload. The first step is getting to know your unique sensory profile by paying attention to how different sensory environments affect you. If you notice a sudden shift in how you’re feeling, ask yourself if something in your sensory environment has just changed. For instance, you might notice that you struggle to think indoors at a noisy restaurant, but you think clearly when seated outdoors. You might feel more present in your body when wearing tight, loose, or different textured clothing. You might feel irritable at the movie theater until you try wearing earplugs, or you may feel dissociated in the harshly lit supermarket until you wear sunglasses. Experimenting with different sensory accommodations will help you learn about your sensory profile and manage sensory input more effectively. 

Maintaining awareness of your sensory profile and your body’s response, including your emotional and cognitive responses, to sensory environments will empower you to take care of yourself more effectively. These strategies are often more effective and healthier than turning to drugs or alcohol to manage the overwhelm. Instead, address sensory needs before they become overwhelming. You might even develop a system to track or communicate these needs clearly. Taking steps to care for yourself will be more difficult when you are nearing sensory overload, so it is important to practice regulating your nervous system consistently when you aren’t overwhelmed.

Nervous system regulation

Regulating your nervous system means finding a balance between being overstimulated and understimulated, and the sensory environment plays an important role. For example, when overstimulated, you might choose calming sensory input like the deep pressure input of a tight squeeze, a weighted blanket or rhythmic input such as rocking. These tools can bring the nervous system back into a calmer state. Conversely, more intense sensory input, such as bouncing on a fitness ball or listening to music, can have stimulating qualities when understimulated. Each person’s sensory needs are different, and regulating your nervous system is a dynamic process requiring a personalized approach that can be developed alongside therapeutic techniques.

Mindfulness and therapeutic techniques

Some therapeutic approaches, such as mindfulness and occupational therapy, can be useful in managing sensory processing differences. Occupational therapy treatment for sensory processing is called sensory integration therapy, which might include engaging in sensory activities or developing a sensory diet. It is widely studied in pediatrics and is a common practice in occupational therapy for autistic children, but these services also exist for autistic adults.

Occupational therapy can also provide autistic adults advice on accommodations and teach them about their nervous system. Additionally, techniques like body scans can help you notice your body’s reaction to your sensory environment, allowing you to identify early signs of overload. This will be more complex for those with hyposensitivity to interoceptive input, but it is possible to improve by practicing noticing sensations. While sensory processing differences won’t go away, these therapeutic approaches can empower autistic adults to understand and manage sensory experiences when they are integrated into daily routines.

Create a sensory self-care kit

One way to integrate sensory self-care into your daily routine is to build a sensory self-care kit and designate a space where you can control the sensory environment. A sensory-friendly space should allow for control of lighting, noise and textures. You might consider sensory tools such as earplugs, weighted blankets, weighted eye masks, stretchy fabric, star projectors, and chewelry. Taking regular sensory breaks is part of a sensory diet, which helps balance your nervous system and prevents sensory overload. You can develop this kit on your own, with the help of a professional or with the support of the autistic community, who are sure to have many excellent suggestions. 

Finding community support

Discussing sensory challenges with others who understand can provide both emotional support and some great practical recommendations. You can find autistic communities, for example, through the forums on Reddit, Facebook groups, Prosper’s client community on Discord or through peer autistic self-advocacy groups. Discussing sensory overload in autistic spaces can help combat the shame that so many adults face around their sensory overload, especially if meltdowns or shutdowns accompany it. Supportive individuals and communities can make a big difference in the life of someone with sensory processing differences through emotional and sensory support and creating sensory-friendly environments.

Creating sensory-friendly environments

Creating sensory-friendly accommodations is not just the responsibility of the autistic person––it’s a shared responsibility. Resources such as the Job Accommodation Network (JAN) can help you start the conversation about workplace accommodations. Just as ramps are installed for wheelchair users, adjustments can be made to create more accessible spaces for those with sensory processing disorders. For those looking to create sensory-friendly environments, consider noise control, adjustable lighting, comfortable textures, limiting aromas and providing quiet areas. These sensory accommodations are crucial in work and public spaces where sensory overload is more difficult to manage; otherwise, those with sensory processing differences will be disabled by the environment.

Sensory needs are safety needs for the nervous system, and sensory overload is a complex and difficult experience that involves the body’s response to danger. While the reaction to sensory overload can look and feel physical, cognitive or emotional, the cause is rooted in the body’s response to excessive sensory information. 

‍

There are a number of personal and external approaches to coping with sensory overload, and the best approach is prevention. By understanding and respecting your sensory profile, you can enhance your quality of life, and together we can create more accessible environments for autistic people with sensory processing differences.

Are you an autistic adult who struggles with sensory overload? Or, are you seeking a formal autism diagnosis so you can receive accommodations for your sensory needs? Prosper Health can help. 

Prosper Health is the first telehealth provider focused exclusively on autistic and neurodivergent adults. We provide virtual diagnostic evaluations and neurodivergent-affirming therapy for autistic and neurodivergent adults covered by insurance. Our clinicians can guide you along your diagnosis journey, help you understand your own unique sensory profile and teach you tools to prevent sensory overload.

With Prosper’s support, managing sensory overload and other autism-related struggles is possible.