Managing Sensory Overload in Autistic People

What is Sensory Overload?

Sensory overload occurs when a person becomes overwhelmed by excessive sensory input, such as sounds, lights, smells, or textures. It becomes challenging for the brain to process and respond appropriately to the environment. This is particularly prevalent among autistic people, who may experience sensory overload in the form of heightened stress, physical and emotional reactions or discomfort.

Although sensory overload can happen to anyone, it is more typically associated with autistic people due to differences in sensory processing. Sensory overload may stem from the brain’s inability to adapt to repeated sensory input. For example, some autistic children may not be habituated to repeated touch or sound, which can cause the feeling of being overwhelmed. Sensory overload is often linked to sensory hyperreactivity, where certain sensory stimuli are perceived as more intense or distressing than they might be for neurotypical people.

⇒ Read more about why every health and social care provider should invest in building capable environments.

Common Triggers of Sensory Overload

What triggers sensory overload? We already have the answer, so let’s get into the details.

Imagine walking into a room where many people are talking at the same time, the lights are buzzing and flickering, and a strong perfume fills the air. Some might find this slightly annoying, but for those who experience sensory overload, it can feel completely overwhelming.

A combination of sensory stimuli triggers, like loud noise, bright lights, strong smells, and crowded spaces, can worsen sensory overload. When multiple stimuli happen at the same time, it can be difficult to process everything, leading to stress and anxiety.

Loud Noises and Auditory Overstimulation

Loud or unexpected noises are a common trigger for sensory overload. Sounds like sirens, alarms, fireworks, construction work, or multiple conversations happening at once can be overwhelming. High-pitched noises, like microphone feedback, can be especially painful. Even background noise in a busy shopping mall or classroom can cause distress for those who are sensitive to sound. Some people on the autism spectrum may struggle with filtering out background noise, making it difficult to concentrate in environments with constant chatter or machine sounds. Others may be particularly sensitive to sudden noises, such as a door slamming or a dog barking unexpectedly, which can cause a strong stress response to the sensory system.

Bright Lights and Visual Overstimulation

Harsh lighting can be another big trigger. Fluorescent lights that flicker, strobe lights at events, or the glare from screens can make it hard to focus and process what’s happening. Even bright sunlight reflecting off surfaces can be uncomfortable. The constant contrast between light and shadow, such as when driving through tree-lined roads on a sunny day, can create visual stress. Fast-moving or blinking lights, like those on electronic billboards or in video games, may cause headaches, dizziness, or difficulty concentrating. Autistic people who experience sensory sensitivities to bright or flashing lights often benefit from softer, natural lighting, dimmable lamps, or wearing tinted glasses to reduce visual strain.

Crowded Places and Social Overstimulation

Busy places, such as public transport, packed streets, or shopping centres, can be overwhelming. The mix of movement, conversations, and unpredictable stimuli can create a sense of chaos. Autistic people who need a calm and predictable environment may find these settings particularly stressful. Being in a crowd often means dealing with multiple sources of sensory input simultaneously – people brushing against each other, overlapping voices, different smells, and sudden movements. This can make concentrating, communicating, or even thinking complex. Some people might cope by avoiding crowded areas, using calming breathing techniques, or seeking out quiet spaces, such as a library or an outdoor park, to recover from overstimulation.

Textures and Touch

Certain fabrics, clothing tags, or tight clothes can cause discomfort for autistic people with sensory sensitivities. Materials like wool or rough fabrics may feel itchy or even painful. Wet clothing, sticky textures, or unfamiliar surfaces can also contribute to sensory overload.

Unexpected touch or too much social interaction can trigger sensory overload. For some, even a light touch, like a pat on the back or a handshake, can feel uncomfortable. Physical touch can be challenging to predict, and for some, even well-intended gestures like a hug or a handshake can feel overwhelming.

Strong Smells

Scents like strong perfumes, cleaning products, cigarette smoke, or food odours can be overpowering. Some people with sensory sensitivities find certain smells so intense that they cause headaches, nausea, or anxiety.

For autistic people with heightened sensitivity to smell, certain scents may linger far longer than they do for others, making it difficult to escape them. Strong cleaning chemicals or air fresheners can make enclosed spaces unbearable. In situations where avoiding strong smells is difficult, carrying a small item with a familiar, comforting scent, such as a piece of fabric scented with essential oils, can help provide relief and create a more tolerable sensory experience.

Changes in Routine

Unexpected changes in daily routines can be distressing for autistic people who rely on structure and predictability. Sudden schedule shifts, cancellations, or unfamiliar environments can make it difficult to process and adapt to new situations, leading to stress and sensory overload. For many, knowing what to expect provides a sense of security. A last-minute change in plans, an unplanned visit, or an unexpected change in surroundings can disrupt that stability. Visual schedules, timers, or gradual transitions between activities can help ease the stress caused by routine changes.

⇒ Read more about Autism Triggers and Responses While in Crisis.

Signs of Sensory Overload

Sensory overload is a prevalent experience among autistic people, arising from atypical processing. Approximately 90% of autistic people process sensory information differently, leading to heightened sensitivity (hypersensitivity) or reduced sensitivity (hyposensitivity) to various stimuli.

When we understand the overwhelming reality sensory overload brings, we are then capable of understanding what it means for autistic people to have a sensory environment that brings more peace. Only when we recognise the signs can we create environments that offer comfort, inclusion and well-being for autistic people.

Behavioural Signs

Autistic people may feel:

Physical Signs

Sensory overload doesn’t just exist in the mind. It manifests in the body like an invisible storm. A heart that races as if chased, hands trembling with unease, panic attacks, and tense muscles are physical signs that are not exaggerations but the body’s response to an overwhelming world.

Anyone can experience overstimulation and feel like there are not enough safe spaces for self-soothing, but for autistic people, the physical signs include:

Hyperactivity (restlessness or an inability to remain still)
Hypersensitivity (to lights and visual discomfort, noises, bright lights, or certain textures, balance and body awareness)
Sensitivity to noise and covering ears
Avoidance of certain textures and smells
Headaches or migraines
Nausea or dizziness

⇒ Read more about how occupational therapy can support autistic people through the occupational therapy process for autism and sensory-integration therapies.

Strategies for Managing Sensory Overload

Managing sensory overload involves implementing strategies that help autistic people cope with environments and situations that may otherwise be overwhelming. Fundamental approaches include creating sensory-friendly environments, employing self-regulation techniques, and utilising assistive tools and resources.

Creating Sensory-Friendly Environments

Establishing a predictable environment helps people feel safe and reduces anxiety. This involves providing accurate and timely information about what to expect, who will be present, and when activities will occur. Designing spaces equipped with comforting items such as fidget toys, pillows, or soft blankets can serve as retreats during overwhelming moments, allowing the person to regain composure. Upon admission to a new setting, conducting personalised sensory assessments allows for tailored accommodations. Care plans should address specific sensory needs, enabling people to manage inputs effectively and reduce distress.

Sensory-friendly environments can:

Reduce noise-induced stress
Replace loud alarms with silent alternatives
Reduce or eliminate known triggers
Provide quiet spaces or calming areas
Use soft lighting and neutral colours

Self-Regulation Techniques

Encouraging autistic people with strategies and coping skills to manage their sensory experiences brings improved overall well-being. We outline several sensory regulation strategies:

Calming techniques, such as deep breathing exercises and activities that provide deep pressure or slow, rhythmic movements, can help decrease arousal. Examples include yoga and using weighted blankets.
Quiet spaces, designating areas free from sensory distractions, allow people to retreat and manage their emotions. These spaces should be calm and equipped with calming sensory tools.

Assistive Tools and Resources

Implementing strategies that require using assistive tools points straight to the fact that these activities require collaboration among a therapy team, educators and healthcare professionals. This way, they can ensure these strategies are responsive and supportive to each person’s sensory needs.

Various tools and resources can aid in managing sensory overload, including:

Sensory rooms – These specially designed spaces offer controlled sensory experiences to help individuals self-regulate. They often include bubble tubes, fibre optics, and soft furnishings to create a calming atmosphere.
Wearable devices – Items such as noise-cancelling headphones, weighted blankets and vests, or chewable jewellery can provide comfort and assist autistic people in managing sensory input in various environments.
Visual supports – Visual schedules or cue cards can help people understand and prepare for daily activities, thereby reducing anxiety associated with unexpected changes.

⇒ And for the little ones, we have a blog post on autism-friendly activities, also known as sensory play activities, that stimulate children’s senses and sensory needs.

Autism Support with Leaf Complex Care

People’s behavioural responses are tightly connected to how they feel and express their thoughts. Not everyone has the same communication style, and finding ways to make people comfortable with their unique expressions is something that is naturally carved into their hearts. Thankfully, these people work in the health and social sector as support workers, therapists, and other health professionals.

We are grateful to have a multidisciplinary team prioritising people’s needs throughout every care journey. Their holistic, person-centred approach ensures that their support and strategies align with the unique needs of the people we serve.

How Does Support Feel Like With Our Therapists?

Jodee Simpson, our Speech and Language Therapist, shares that part of her approach is normalising stimming that encourages neurodivergent people to self-regulate and process emotions.

“There’s been a lot of stigma… People say stimming looks weird, but actually, it’s the person’s way to heal their body or to calm themselves again. So, it’s really important that we normalise stimming, so encourage people to stim because it helps them to feel calmer. The people we work with tend to be in quite a lot of distress. That’s why they’re in our company.

When I go to see somebody, I take my bag of toys with me, and I fidget with them. What I’m looking for is to see whether using toys like these helps them feel calmer because when they’re calm, they can engage in therapy and communicate better. So I’m describing what’s going on, and then that helps that person to feel, like, actually, it’s OK for me to do this.“

Jodee recognises that communication is highly personal and works closely with families to help them understand their loved one’s distinctive way of expressing themselves. To bridge any gaps, she develops “communication dictionaries,” which translate seemingly unfamiliar phrases into their true, meaningful intent.

“I am autistic and have lived experience of trauma and mental health, which means that I am often able to connect with people in non-traditional ways and am not affected by the stigma of mental health.

To understand how autistic people think, the best way to find that out is to ask them. We tend to go and learn about autism and then say, well, you must be feeling this because I’ve learnt all about autism, but actually, we have to find ways to enable people to express themselves. Most times, autistic people feel pain differently as well, and it’s directly connected to speech and language…”

⇒ Read the full blog article co-written by Jodee about The Language of Difference: Understanding Autistic Communication Differences.

Contact us today for further information on autistic support, personalised care plans and assessments, or visit our Bristol, South East, Birmingham or Somerset office.