Feeling Overwhelmed? Tips for Managing Sensory Overload
If you’ve ever felt like the lights are too bright, the noise is too loud, or everything is just too much—you’re not alone. Sensory overload happens when your brain struggles to process all the input coming in at once. It’s common among people with autism, ADHD, anxiety, or sensory processing differences, but it can happen to anyone. The good news? There are practical ways to manage it.
Recognize the Signs Before It Escalates
The first step is learning to spot the early signs of sensory overload. These can include irritability, trouble focusing, headaches, feeling trapped, or a sudden urge to escape your environment. The earlier you notice the signs, the easier it is to step in and calm things down.
Some people benefit from keeping a “sensory log” for a few days, jotting down when overload happens and what triggered it. Patterns usually emerge, helping you better prepare for the situations that overwhelm you the most.
Build a Sensory Toolbox
Having a plan in place can make all the difference. Create a small collection of sensory tools or calming strategies you can turn to when things get overwhelming. This might include:
- Noise-canceling headphones or earplugs
- Sunglasses or a brimmed hat for bright spaces
- Fidget tools or something soothing to touch
- Deep breathing techniques or calming music
- A quiet room, car, or bathroom where you can step away
It’s helpful to talk with a therapist about building this toolbox in a way that fits your needs and lifestyle. What works for one person may not work for another, and that’s okay.
Set Boundaries With Your Environment
You can’t always control the world around you, but you can control how you interact with it. Give yourself permission to set limits. This might mean skipping loud events, leaving early, or asking others to dim lights or lower the volume when possible.
Planning ahead helps, too. If you know a space might be overstimulating, bring your coping tools, give yourself extra time to recover afterward, and communicate your needs clearly to those around you.
You Deserve to Feel Safe in Your Space
Feeling overwhelmed doesn’t mean you’re weak; it means your brain is working hard to keep up. By building self-awareness, preparing your tools, and setting healthy boundaries, you can move through your day with more comfort and confidence. Be patient with yourself. Small changes can lead to big relief.
If you’re dealing with overwhelm and could use the support of a therapist to help you work through things, our therapists are here to help. From autism and ADHD to anxiety and PTSD, we provide a safe place for everyone to benefit from individual therapy.
Located in Turnersville, New Jersey, our office is convenient to Deptford, NJ, and the surrounding areas. We offer both in-person and virtual therapy sessions, so you can get support in a way that works for you. Schedule an appointment today.
Daytime and evening appointments are available. Most insurance plans are accepted.