Everything gets too loud, too bright, too close. Your thoughts scatter, and all you want is for it to stop. Sensory overload can be frightening, and it's often hard to explain to anyone else while it's happening.

This article covers what overload is, how to notice it building, and some options that may help in the moment.

What sensory overload is

The National Autistic Society describes sensory overload as taking in more sensory information than you can process. It isn't a clinical term, but many autistic people use it to describe the overwhelm and distress that can follow (National Autistic Society).

It can come from lots of inputs at once, or from just one, like a strong smell or a flickering light. And it's more likely when you're already tired, stressed, unwell or masking.

Why it happens

Your brain has a limited amount of room for processing at any one time. In busy places, sights, sounds, smells and touch arrive all at once, and many autistic people notice more of them or feel them more intensely.

Early signs to look out for

Overload often has a build-up phase. If you can catch it there, you have more options.

A scenario

Say you're at a friend's birthday meal. The restaurant is busy, the music is loud, and the table next to you is celebrating too. Half an hour in, you notice you've stopped following the conversation and your jaw is clenched.

That's a good moment to act, before it gets bigger. You might step outside for five minutes, swap seats to face a wall, put in earplugs, or let your friend know you'll be heading off a bit early.

What can help in the moment

These are options, not rules. What helps one person might not suit another.

The National Autistic Society notes that using ear defenders or noise-cancelling headphones a lot may increase sensitivity over time for some people. So it may help to use them when you need them, rather than all day every day.

If you're supporting someone

If someone you know is overloaded, less is usually more. The National Autistic Society suggests removing triggers where you can, helping the person move somewhere quieter, keeping talking to a minimum, and giving them time (National Autistic Society).

  • Ask simple yes/no questions, or none at all
  • Don't touch them without asking
  • Don't try to stop them stimming, unless they're hurting themselves
  • Don't take it personally if they need to leave
  • Afterwards, let them recover in their own way

References

  1. National Autistic Society. Sensory differences: a guide for all audiences. autism.org.uk
  2. MacLennan, K., Woolley, C., @21andsensory, Heasman, B., Starns, J., George, B., & Manning, C. (2022). "It is a big spider web of things": Sensory experiences of autistic adults in public spaces. Autism in Adulthood, 5(4), 411–422. doi.org/10.1089/aut.2022.0024
  3. MacLennan, K., O'Brien, S., & Tavassoli, T. (2022). In our own words: The complex sensory experiences of autistic adults. Journal of Autism and Developmental Disorders, 52, 3061–3075. doi.org/10.1007/s10803-021-05186-3