In short: Sensory overload is when noise, light, touch, smells or crowds exceed what your nervous system can process. It is very common in autism and ADHD. A plan helps you notice it early and recover.
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Sensory overload can feel like panic, irritability, a need to escape or a total shutdown. Many autistic and AuDHD adults experience it daily.
Signs of sensory overload
- Irritability or sudden anger
- Difficulty speaking or thinking
- Covering ears or eyes; needing to leave
- Physical tension, headache, nausea
- Meltdown or shutdown
Common triggers
- Shopping centres, open-plan offices, school pick-up
- Fluorescent or flickering lights
- Strong perfume, food smells
- Scratchy clothing, labels
- Several people talking at once
The reset plan
- Exit or reduce input — step outside, close eyes, put on headphones.
- Deep pressure — a weighted lap pad, a firm hug, pressing palms together.
- Slow breathing with longer out-breaths.
- A familiar stim — see stimming in adults.
- Recovery time — plan quiet time afterwards.
Prevent it
Carry a sensory kit: earplugs or headphones, sunglasses, a fidget, a snack.
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Sources & further reading
- NHS — Autism and sensory issues
- National Autistic Society (UK) — Sensory differences
- Cleveland Clinic — Sensory overload
Last checked: 31 October 2026. If you spot something out of date, tell us.