Did you know that all people have “sensory preferences”. Some people are most comfortable in quite, warm & snuggly environments & really find busy & noisy environments annoying, irritating or distressing. Others thrive on high stimulation environments & feel like they’re going mad in super quiet & slow places. Same goes with food, music, clothing, colour/pattern preferences. We all have our likes, dislikes, but some of us also soothers & triggers.
Do you find that you get easily irritated or overwhelmed in busy, bustling environments? I get super irritated at the supermarket & shopping centres but don’t hate buying groceries etc. I love the hustle & bustle, I love looking at all the different people, & food options & sights & sounds. But, I find these environments exhausting, & only tend to notice that I’m overwhelmed once I’ve left. If you’re like me, you might be experiencing sensory overload!
Us ADHDers (& also Au/ADHDers & Au folk) often experience sensory overload due to a heightened sensitivity to sensory stimuli, causing their brains to struggle with filtering & processing information. This can lead to feeling overwhelmed by sounds, lights, textures, smells, physical touch or even just our thoughts & what we have to hold in our h&s. The experience can lead to various experiences, including anxiety, irritability, difficulty focusing, & emotional dysregulation.
Why Does It Happen?
- Heightened Sensitivity: People with ADHD may have a lower threshold for sensory input, meaning they are more easily overwhelmed by sights, sounds, smells, & physical sensations.
- Difficulty Filtering: The brain’s ability to filter out irrelevant sensory information is often impaired in individuals with ADHD, leading to a constant barrage of stimuli that feels overwhelming.
- Impact on Daily Life: Sensory overload can disrupt daily tasks, impact focus, & affect overall well-being, including personal & professional relationships.
What It Might Feel Like
- Emotional: Anxiety, irritability, agitation, emotional outbursts, feelings of overwhelm.
- Physical: Headaches, dizziness, nausea, fatigue, muscle tension.
- Cognitive: Difficulty focusing, restlessness, increased impulsivity.
What To Do About It
- Decisions: Do you really need to go? Can you order online or ask someone else to go for you? Are the better times of day/week to go? (Thursday nights are better nights for me to go grocery shopping)
- Identify Triggers: Recognising & understanding personal triggers is crucial for managing sensory overload.
- Communication: Give others permission to point out any overwhelm patterns or environments that they’ve observed, & make sure that you tell them what you’ve noticed & need.
- Create Sensory-Friendly Environments: Utilise noise-cancelling headphones, sunglasses, or seeking out quiet spaces can help reduce sensory input.
- Taking Breaks: Taking regular breaks from overstimulating environments can help reset the senses & prevent overwhelm.
- Mindfulness & Relaxation Techniques: Practicing mindfulness, meditation, or deep breathing exercises can help manage anxiety & improve emotional regulation.
If you find that you’re struggling at times with overwhelm and emotion regulation, please consider getting some additional support. Deb is a clinical psychologist and lives with ADHD. Deb offers in clinic appointments and telehealth (video) sessions for those not able to conveniently get to Watsonia.
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