5 Coping Strategies For Sensory Overload

Coping with sensory overload can be challenging, but there are several strategies that individuals can use to help manage their symptoms. Here are five coping strategies for sensory overload:

Practice Mindfulness: Mindfulness techniques, such as deep breathing, meditation, and visualization, can help calm the nervous system and reduce anxiety. Focusing on the present moment can also help individuals feel more grounded and centered.

Use Sensory Aids: Sensory aids, such as noise-cancelling headphones or earplugs, can help reduce the amount of sensory input that an individual is exposed to. Sunglasses or hats can also help reduce the amount of visual stimulation.

Take Breaks: Taking breaks from overwhelming sensory environments can help individuals recharge and reduce their exposure to sensory stimuli. Taking a walk outside, finding a quiet room to relax in, or simply closing one's eyes for a few minutes can help reduce sensory overload.

Develop a Routine: Establishing a routine can help individuals with sensory overload feel more in control of their environment. Creating a predictable schedule can help reduce anxiety and provide a sense of stability.

Seek Support: Seeking support from family, friends, or a therapist can be helpful for individuals with sensory overload. It can be challenging to manage sensory overload on one's own, and having a support system can help individuals feel less isolated and more empowered.

In conclusion, coping with sensory overload can be challenging, but there are strategies that individuals can use to help manage their symptoms. By practicing mindfulness, using sensory aids, taking breaks, developing a routine, and seeking support, individuals can reduce their exposure to sensory stimuli and feel more in control of their environment.

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[kimjohns]

These coping techniques would be great if I didn't have to work. Unfortunately, I work in retail and I can't just leave the register when there's a line of people in a hurry to get their things and go. There's absolutely no way that my employer is going to offer me a quiet place to calm down when I'm overwhelmed. It's just not realistic when you have to work with people

[goddessvibes]

I’ve started asking myself in certain situations, what sense can I protect. So, if I’m on the train and the lights are affecting me, I will wear sunglasses or shut my eyes. And, if it’s too noisy, I will wear my noise canceling headphones. Those small things have really helped me.
I also, have a quick Power Nap after a hard day, the room will be dark and I will wear earplugs. If I can’t have a nap, I will have a warm bath, with a few candles and essential oils that reduce irritation and stress. Or I will go somewhere private have a good cry, take a deep breath and go face the world again. I don’t have a therapist so I might get a dairy and write down my thoughts and feelings. This will also help me understand why some days are worse than others and how it can be avoided next time .

[jacobpeople]

I find sitting in a dark and quiet room by myself really helps me to regulate my emotions, especially anxiety when i can feel it coming close to fight or flight

[DustinRea]

Sensory overload is difficult. Multiple sources of noise when I have to be attentive to just one of them (like talking to someone while traffic noise or a train going by, or a dog is barking) is wildly overwhelming.
Or when talking to a narcissist who starts interjecting with sidetrack distractions, thus increasing the conversation point load to more than it needs to be.
One of my coping strategies I'd like to adopt is to get a bucket of crazy glue and dump it on their feet and walk away.

[echoblackkatva]

I work in a Wal-Mart, and Sundays are our busiest days. I have sensory overload twice a week or more. Sometimes, it's small instances. Other times, it is major, like today. Today I felt every bit of rough skin I hated. I usually have lotion and I didn't today

My clothes felt too tight and itchy, I hated the hat clinging to my head, people were too close, kids were crying, the radio that plays all day was too loud, the lights felt so bright, and there was so much to take in. I nearly ran into a coworker and started booking it down the hall to get into a freezer. I like being in the freezer because it makes me feel numb and the fan is like white noise.

My manager catches me on the way, when I'm this bad I become nonverbal because even the sound of my own voice feels like too much. But she found me, and took me into a dark room that we designated my sensory deprivation room. It is the only room besides the freezer where the radio doesn't play and a rocking chair so I can stim.

If you have a job similar to mine. You may not need to wait for an ADA to get special accommodations. Try to ask your manager or H.R representative.

I do want to try and conquer it on my own, I hate when I get this bad, and I feel a little guilty making something out of nothing. I want to get to a day where I don't need to go to the dark room or freezer and can pull myself back

[lindada]

You made this video in the perfect time for me! Thank you

[renegadesofanarchy]

I went to see Guardians 3 recently but it wasn’t an autism friendly screening so I wore noise cancelling headphones the whole time 👍

[tazyou]

What do I do if it's a dog bark that is the sensory overload and you don't know it's coming until it's too late. 😢, or any loud noise that happens unexpectedly.

[Dark_Charm]

Sunglasses are a must for visual over stimulation.

[bloodknight]

These are great 👍🏻 thanks and hi from Texas only problem I work in retail as a stocking associate and there’s nowhere to go that is quite because the pump loud repeating annoying noise or they call it music though the store’s loudspeakers plus the PA system if anyone knows what works for a wally world is like you know the PA system then it’s like torture everyday upon my senses not just that the bright lights in the store they get so much that at home a lot I have to keep the lights off because my eyes are just so sensitive and the screaming babies everyday from one end of the store to the other shrieking I know I need to work and I do I work very hard it’s how I was raised and taught bills need to be paid but it’s so much harder when your sense are overwhelming and your job won’t let you even have one eardub only way is if you turn over all your medical records and let them your job decisions if your “mental illness” that’s what they call this I kid y’all not if it enough that the company allows the approval for the earbud then the store manager will decide if you can or cannot even if it’s approved by the company the store manager can still say no and demote you then if so Fire with access to your medical records well possibly’s are endless so I didn’t give them access and am working on find a new job I got a few offers hopefully I can file the application quickly and go for there I’ll update when I can sir thank you

[lotsofstuff]

Genuine question for anyone in the ASD bucket... Do you tell your employer you have autism? I never have, because it makes me feel weird and that people will treat me differently. Do you normally tell your employer if you are on the ASD spectrum? I sometimes go through the pro's and cons and think maybe it would benefit if people knew I wasn't being rude or didn't dislike people and that there are things I just can't help in the way I display emotions to people. But at the same time I worry that if I did it would either effect the way people treat me, or possibly my job. What are everyone's thoughts?

[potato-ywil]

As an Autistic person who struggles immensley with noise and light sensitivity and agoraphobia, I wish it could be this simple but I have to work with people to make money to care for myself...I wish I could work from home and away from people and noise but it is of us need coping mechanisms for working in places where we cant use tips like these. They are helpful at home but not at work.

[Ayme]

Weird after 2 hours i cant do lights anymore or sound

[Ayme]

Does it work? I want to get eye surgrey eventually

[treestarmeadow]

Thank you for these tools brother.
Maybe you have some advice for me.
I get seriously overwhelmed from constant or high-volume noise. It gets me to the point where my brain shuts down, I can't even produce a thought and I physically start to shake. I put on my Bose headsets but it's like I still know it's all there. Even being muffled, it will continue to negatively effect me.
I live in a house with many people, loud kids and barking dogs. Most of the time it sounds like a family reunion in the house. It's non stop. Leaving and going for a drive has always helped but money has been very tight and gas money is an issue so that's not much of an option for me anymore. Do you have any advice or tools I can utilize to keep me sane while still being in this chaotic environment?
Thanks for any help my man.

[skittlesoriginalchannel]

When im at the dinner table or next to people eating, i freak out and clench my jaw and fists because the sound or even when someone burps because i found it so discusting and annoying and i swear its getting more common, and i deal with this at least twice a day do fidget toys help?

[fumblesteingames]

Mindfulness: Where are your feet on the ground?

Me: ADHD is responsible for not replacing the sock with the hole in it, and Autism is furious about it 😂

[sensusmusic]

Im at a mental health care clinic, and without giving me a heads-up the cleaning crew went from 1-2 ppl to 6 ppl and they were laughing loud af, standing in my room with 5 of them, they were excessivly LOUD the industrial vacum cleaner in the hallways, I shutdown started getting anxiety and I was shaking like hell! It lasted for more then 15 minutes intense pressence, I just got diagnosed and Ive been here for 2 months, this sudden change completely overloaded me and then I got extra Anxiety to press the red button to ask the nurse if they could tell them to be quite shit guys this was such an intense expierence Im already worried for tmrw 😢 I may be oversharing but fk this is tough, Im not financially stable enough atm to afford noise canceling headohones :(

[mad_star]

I swear to God, if one of these techniques is breathing

[seal]

I don’t believe I have autism or adhd. I’m trying to figure out what I have right now because it’s been interfering with my work every now and then. But I am having problems with overstimulation recently. Especially at my workplace. Do these things still work even without having those diagnosis’?