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Sensory Overload- What it Can Look Like and How You Can Help!
Diving into WHAT sensory overload is, HOW and WHY it happens, WHAT it can look like, and our top 5 strategies to help with sensory overload!
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Sensory Overload: What It Can Look Like And How You Can Help!
Life is full of sensory input—sounds, sights, textures, and more. For some, the constant barrage of sensory information can become overwhelming, leading to what’s known as sensory overload.
This experience can affect anyone but is particularly common in children with sensory processing challenges and adults who may be just discovering their own sensitivities. Let’s explore sensory overload, its signs, and actionable strategies for managing it in children and adults.
What Is Sensory Overload?
Sensory overload occurs when the brain struggles to process incoming sensory input leading to feelings of overwhelm, frustration, or even a fight-or-flight response. These moments can be debilitating for children and adults with sensory sensitivities, making it difficult to perform everyday tasks like going to the grocery store or attending school.
Everyone has a sensory system, but we all experience sensory overload in unique ways—loud noises may trigger some, others by bright lights or certain textures. Recognizing these personal triggers is essential to managing sensory overload effectively.
Common Signs of Sensory Overload
Understanding the signs of sensory overload can help you or your child manage the experience. Here are some common examples:
For Children:
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Auditory Overload: A child may cover their ears or refuse to enter noisy environments like grocery stores.
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Tactile Overload: They might avoid messy play or have meltdowns when wearing certain clothing textures.
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Visual Overload: Overstimulation in visually busy environments, like classrooms, may lead to emotional outbursts.
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Multi-Sensory Overload: Settings like cafeterias or malls, where several senses are engaged simultaneously, can feel unbearable.
For Adults:
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Struggling to tolerate the chaos of a noisy home with competing sounds like the TV and children talking.
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Feeling overwhelmed in crowded shopping centers or visually cluttered spaces.
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Reacting strongly to unexpected touches or uncomfortable clothing textures.
Strategies For Managing Sensory Overload
Whether you’re supporting a child or managing your sensory challenges, proactive strategies can make a difference. Here are some evidence-based techniques:
1. Incorporate Proprioceptive Input
Proprioceptive activities are calming and grounding for the nervous system. These include:
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Deep pressure (like using weighted blankets or compression clothing).
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Heavy work activities (e.g., yoga, shoveling, or exercise).
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Structured movements, such as jumping on a trampoline followed by focused breathing.
OT Tip: Incorporate these activities before, during, and after potentially overwhelming situations to regulate the sensory system.
2. Use Social Stories
Social stories are visual and narrative tools that help children prepare for challenging situations. For example:
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Identify the situation causing overload (e.g., using a loud public restroom).
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Include visuals and simple language to explain the problem and suggest solutions (like using noise-canceling headphones).
3. Practice Co-Regulation
Help children or loved ones calm down by modeling calm energy yourself: sit with them, validate their feelings, and use a calm tone. Research shows that children mirror the emotional states of their caregivers, so your calm presence can help them self-regulate.
4. Find the “Just Right” Challenge
Gradually introduce sensory experiences in manageable increments. This balance of challenge and success helps build tolerance and confidence.
For example:
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A child who avoids swings might start with gentle rocking and gradually move to a more dynamic movement.
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Adults can wear “hard pants” (jeans) for a short outing and celebrate success, even if the experience is uncomfortable.
5. Establish a Sensory Diet
A sensory diet involves incorporating various sensory activities into the daily routine to help regulate the nervous system. For example:
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Start the day with calming proprioceptive tasks, like stretching or yoga.
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Use stimulating sensory input (like movement breaks) during energy dips.
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Wind down with relaxing sensory experiences in the evening, such as dim lighting or soothing music.
Supporting Adults With Sensory Overload
If you’re an adult discovering your sensory sensitivities, know you’re not alone. Begin by identifying your sensory preferences using tools like checklists, and create your own "sensory toolkit" with items like noise-canceling headphones, calming scents, or fidget tools.
When To Seek Professional Support
If sensory challenges significantly impact daily life, consider consulting with an occupational therapist trained in sensory integration.
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For parents: Connecting with professionals who can guide strategies tailored to your child’s unique needs is invaluable.
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For adults: Learning about your sensory profile can open doors to effective coping strategies.
Sensory overload is more than just a moment of discomfort; it’s a signal from the body that something needs to change. Learning about your sensory system and incorporating strategies into your routine can create a more balanced, regulated life for you and your child.
BORING, BUT NECESSARY LEGAL DISCLAIMERS
While we make every effort to share correct information, we are still learning. We will double check all of our facts but realize that medicine is a constantly changing science and art. One doctor / therapist may have a different way of doing things from another. We are simply presenting our views and opinions on how to address common sensory challenges, health related difficulties and what we have found to be beneficial that will be as evidenced based as possible. By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or your children. Consult your child’s pediatrician/ therapist for any medical issues that he or she may be having. This entire disclaimer also applies to any guests or contributors to the podcast. Under no circumstances shall Rachel Harrington, Harkla, Jessica Hill, or any guests or contributors to the podcast, as well as any employees, associates, or affiliates of Harkla, be responsible for damages arising from use of the podcast.
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We try our best to keep things fair and balanced, in order to help you make the best choice for you.
This podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. No guarantee is given regarding the accuracy of any statements or opinions made on the podcast.
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