If certain sounds make your skin crawl, if certain fabrics feel unbearable on your body, or if certain smells make you physically nauseous, you are not imagining it. Sensory overload is a real and valid experience, especially for autistic people.
Many of us have been told we are too sensitive or overreacting when in reality, our brains just process sensory input differently. The world isn’t built for our nervous systems, so what feels fine to others can feel painful, overwhelming, or completely unbearable to us.
Let’s break down why this happens and what we can do about it.
What is Sensory Processing?
Sensory processing is how our brain takes in and responds to the world around us. This includes:
- Sound… music, voices, background noise, sudden loud sounds
- Touch… fabrics, textures, temperature, pressure
- Smell… food, perfumes, cleaning products, natural scents
- Taste… strong flavors, food textures, temperature sensitivity
- Vision… bright lights, flashing screens, cluttered spaces
For most people, the brain filters out unimportant sensory information so it doesn’t feel overwhelming. But for autistic people, that filter doesn’t always work the same way.
Why Do Some Sensations Feel Worse Than Others?
Not all sensory sensitivities are the same, and what overwhelms one person might not bother another. Here are some reasons why certain noises, textures, or smells hit harder than others.
Your Brain Processes Sensory Input Differently
- Many autistic people have sensory processing differences that make certain stimuli feel more intense or irritating.
- If your brain doesn’t filter out background noise, for example, a simple conversation in a crowded space can feel like an overload of competing sounds.
Past Negative Experiences Create Triggers
- If you’ve had bad experiences with a certain texture, smell, or noise, your brain may develop a strong negative response to it.
- A smell that made you sick as a child or a loud noise that startled you repeatedly can lead to a lasting sensory aversion.
Your Nervous System is Already on High Alert
- If you are stressed, anxious, or overwhelmed, your sensory tolerance goes down.
- What might be tolerable one day can feel unbearable the next if your nervous system is already running on empty.
Some Sensory Inputs Conflict with Your Brain’s Expectations
- If a texture feels wrong against your skin, or if a food has an unexpected consistency, your brain may react as if it is a threat.
- Your sensory system expects a certain type of input, and when it doesn’t match, it creates discomfort or distress.
Common Sensory Sensitivities in Autistic People
Sound Sensitivities
- Loud, sudden noises like sirens, alarms, or fireworks
- Background noise that others can tune out but you can’t
- High-pitched sounds like squeaky shoes or microphone feedback
- Overlapping conversations in crowded spaces
- Certain voice tones or pitches that feel grating
Touch Sensitivities
- Tags, seams, or tight clothing that feels irritating
- Certain fabrics like wool, polyester, or lace
- Unexpected or light touches that feel uncomfortable
- Heavy textures like lotion or wet substances on the skin
- Temperature sensitivity, where hot feels too hot and cold feels too cold
Smell Sensitivities
- Strong perfumes, air fresheners, or candles
- Cleaning products or chemical-based smells
- Certain food odors that trigger nausea or discomfort
- Natural scents like grass, dirt, or even other people’s body odor
How to Cope with Sensory Overload
If sensory input overwhelms you, you are not being dramatic or difficult. Your brain is processing the world differently, and that’s okay. Here are some ways to make daily life more manageable.
Identify Your Triggers
- Keep track of which noises, textures, or smells cause distress.
- Noticing patterns can help you prepare for situations that might be overwhelming.
Use Sensory Tools
- Noise-canceling headphones or earplugs can help block out overwhelming sounds.
- Sensory-friendly clothing, like tagless shirts and soft fabrics, can reduce discomfort.
- Carrying a small item with a pleasant smell can help counteract overwhelming odors.
Control Your Environment When Possible
- If loud spaces are overwhelming, find quieter areas and/or bring headphones.
- If strong smells are a problem, avoid perfume-heavy environments or use a mask to filter scents.
- If textures are a struggle, find alternative options that feel better on your skin.
Give Yourself Sensory Breaks
- If you feel overstimulated, step away from the source when possible.
- Deep breathing, dimming the lights, or resting in a quiet space can help reset your system.
- If you can’t escape, try focusing on one stable sensory input, like holding something soft or listening to calming music.
Communicate Your Needs
- It’s okay to tell people that certain sounds, textures, or smells are overwhelming for you.
- You don’t have to justify why something feels bad, but letting others know can help them support you better.
Your sensory experience is real, and it matters. If the world feels too loud, too rough, or too overwhelming, that doesn’t mean something is wrong with you. It just means you process things differently, and that’s okay.
Finding ways to manage your sensory needs isn’t about fixing yourself, it’s about creating a life that works for you.
As always… take what resonates, leave what doesn’t, and know that you are not alone in this journey❤