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Sensory Overload & What to do about it

Sensory Overload

Sensory overload is one of those buzz words that I didn’t pay a lot of attention to until the last couple of years but now I pay a huge amount of attention to.

And here’s why.  

Through my teenage years and twenties I would hear “bugs” in the walls at my childhood home, I chalked it up to either I was going insane or that it was a wooden style Lockwood house and there probably WAS bugs in the walls.

Large crowds of people and really loud places would make me really tired.  I hated getting water in my eyes but also hated the feeling of wearing googles but wasn’t really sure why that was.  

I played with my hair a lot when I was tired and bit my nails and couldn’t stop no matter how hard I tried or what I got bribed with. 

And so many things that I now identify as sensory calming techniques that I adapted because of sensory overload.

Although not all individuals with ADHD or ASD experience sensory overload, being aware of sensory calming techniques or stims are extremely helpful to have in your toolbox.

Understanding your triggers as well as your stims can mean you can put an action plan in place or help your child put an action plan in place when you are not there to co-regulate for them.


Common factors associated with ADHD that could increase the likelihood of sensory overload include:

  • difficulty self-regulating actions or emotions

  • hyperactivity or hyper-focus

  • impulsiveness

  • inability to concentrate or inattentiveness

  • overly intense response or lack of reaction to different stimuli

  • lack of awareness of one’s own environment

As sensory overload occurs when the brain becomes overwhelmed by the input it receives from the senses, these factors often lead directly to sensory overload.

Causes

Anything that stimulates one or more of the senses could trigger sensory overload, although triggers vary among individuals. More research is definitely needed but here are some of the most common triggers:

  • Touch: A touch that is too light, firm, or sudden could lead to sensory overload. The same goes for unexpected physical contact, such as a spontaneous hug or a pat on the shoulder.

  • Texture: Certain food textures or scratchy, rough, or restrictive clothing could overwhelm the sense of touch. For some, even the feeling of water when swimming or showering could trigger a response.

  • Smell: Strong smells or odors could cause sensory overload. Scents that may not bother most people may be overwhelming to those with a heightened sense of smell. Possible culprits include artificial fragrances, perfumes, detergent, shampoo, and food.

  • Sight: Harsh or flashing lights may be a trigger for some people.

  • Sound: Many people with ADHD are hypersensitive to auditory stimulants such as multiple simultaneous conversations, loud music, fireworks, or grating noises. 

  • Taste: Certain spices, strong flavors, or food temperatures can sometimes lead to sensory overload.

Symptoms

The symptoms of sensory overload in individuals with ADHD or ASD vary widely, so it may be difficult to recognize the signs at first. Depending on the person and situation, people may overreact, underreact, or react at inappropriate times. They may exhibit certain behaviors, such as a higher, or possibly lower, sensitivity to their surroundings.

ADHD and ASD makes it difficult for many people to regulate their emotions or actions, even in relation to things that may seem simple to other people. When people with ADHD/ASD become overstimulated, they may be unable to focus as environmental factors or sensations crowd their brains.

Moreover, people with ADHD/ASD and sensory overload may be unable to quickly “switch gears” in terms of the activity in which they are taking part. They may also find it challenging to register new stimuli or changes in their environment. This could lead to a feeling of being overwhelmed when something unexpected happens.

After encountering a trigger, some people with sensory overload cannot function properly until their senses normalize again. In extreme cases, they may experience a kind of physical pain, even from everyday things such as a light touch or being able to hear several ongoing conversations

 also suggests that children with ADHD have more difficulty than adults regulating their emotional responses and processing input from their senses. Common symptoms of sensory overload include:

  • trouble focusing

  • restlessness

  • anxiousness

  • extreme irritability

  • agitation

  • panic attacks

  • difficulty sleeping

  • avoidance of specific places, such as the kitchen or bathroom

What to do

This is why I have put together a check list to start the process of identifying not only the triggers but also what might calm you or your child in times of sensory overload.  

This is also so that you can come up with a plan for when overload might happen.  How you may be able to socialize more, work better/more effectively, use this understanding to work with the school environment or to ask for accommodations within the school environment, and so forth.

YOU CAN DOWNLOAD IT HERE NOW FOR FREE




 

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