How to Manage Sensory Overload with ADHD- 5 strategies to create a calm mind
For those living with ADHD and sensory processing disorder (SPD), daily life can often feel like a barrage of overwhelming stimuli. Many people with ADHD may feel “on edge” long before realizing they’re heading toward sensory overload. Understanding how your brain and body respond to this input—and learning strategies to reduce overload—can make a significant difference in how you feel.
What is Sensory Overload?
Sensory overload occurs when your brain struggles to process everything around you—whether it’s noise, lights, textures, or even smells. This constant stream of stimuli can put your autonomic nervous system (ANS) into overdrive, leading to feelings of stress, anxiety, and exhaustion. The ANS has two main parts:
Sympathetic nervous system: Activates your “fight or flight” response when you’re stressed or overstimulated.
Parasympathetic nervous system: Helps you calm down and shift into “rest and digest” mode.
When you have ADHD and SPD, your sympathetic nervous system may be triggered more often, making it harder to handle sensory input and increasing your likelihood of experiencing sensory overload.
How to Recognize Sensory Overload in ADHD
Many people with ADHD experience sensory overload before they fully realize it. Here are some common signs:
1. Restlessness and Irritability: You might feel an unexplained sense of agitation, even in environments that don’t seem overly stimulating.
2. Difficulty Focusing: Your brain has a hard time filtering out distractions, making it tough to concentrate.
3. Physical Discomfort: Sensory overload can manifest physically, through headaches, muscle tension, or nausea.
4. Emotional Sensitivity: You may feel overly emotional, reacting strongly to small frustrations or stressors.
5. Heightened Sensitivity to Surroundings: Sounds may seem louder, lights feel too bright, or textures more irritating than usual.
5 Ways to Minimize Sensory Overload in ADHD
Managing sensory overload is possible with the right techniques. Here are five strategies to help you stay balanced:
1. Create a Sensory-Friendly Environment: Designate a quiet, calming space in your home. Use soft lighting and minimal noise to give your nervous system a break.
2. Take Frequent Sensory Breaks: Stepping away from stimulating environments throughout the day—even for a few minutes—can help you reset and prevent overload. A few minutes of quiet can go a long way in keeping your brain from feeling overstressed.
3. Avoid Sleeping with TV or Radio On: While it might seem comforting, keeping the TV or radio on can keep your brain alert, preventing deep relaxation. Switch to silence or white noise for better sleep and a true break from sensory input. If you need music or a podcast to fall asleep- be sure to set a timer.
4. Use Grounding Techniques: Deep breathing, stretching, or simple meditation practices can help activate your parasympathetic nervous system, promoting relaxation and reducing sensory stress.
5. Focus on One Task at a Time: Multitasking can spike sensory overload, especially if you’re already feeling overstimulated. Try focusing on one task at a time to lower the sensory and cognitive load on your brain. While actively choosing to undertake one task can be difficult at first for people with ADHD, this conscious decision to focus the mind one one task can be seen as a form or mindfulness- and is a great workout for the brain. It’s like the gym- the more you practice, the easier it becomes. Develop this skill also benefits other areas of life.
Understanding Sensory Processing Disorder in ADHD
Living with ADHD and sensory processing disorder means you might feel sensory overload more intensely and frequently than others. But recognizing the signs early—before you’re fully overwhelmed—can help you take proactive steps to avoid it. By creating sensory-friendly spaces and giving your brain regular breaks, you can help your nervous system shift from a state of “fight or flight” to one of calm.
If you’re struggling with ADHD and sensory processing disorder, you don’t have to do it alone. At Wunjo Holistic Counselling, I provide personalized strategies to help you manage sensory overload, reduce stress, and improve focus. Ready to regain balance and live a more peaceful life? Book a session today and start your journey toward a calmer mind and body.
Email: wunjo.hw@gmail.com