What to Do When the World Won’t Slow Down
We’ve all felt a little overwhelmed at times, but sensory overload is an entirely different beast that causes headaches, irritability, anxiety, and fatigue (among other unpleasant symptoms). Let’s go over a few common triggers people experience and what you can do to help cope.
1. Crowded Areas
Large crowds tend to make anyone uneasy, but they’re especially triggering for certain people. They have a lot going on: there’s noise, droves of people, and exposure to additional triggers like strong scents or incessant chatter.
2. Too Much Happening at Once
Our everyday lives come with all sorts of triggers. It’s easy to feel overwhelmed at the office when you get email notifications during a conversation—and the phones are ringing, and the radio is playing, and someone just texted you. With so much happening all at once, some people can develop headaches or anxiety.
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3. Loud Noises
Fireworks on the 4th of July? Those sparkly pops might be fun for the family, but they’re also a common trigger. While loud noises are stressful enough, it’s important to remember the small stuff, too. Anything from a noisy ceiling fan to someone tapping their foot can cause just as many headaches.
4. Bright or Flickering Lights
Sensory overload affects all five senses, so our vision isn't off the hook. Fluorescent office lights or flickering bulbs can trigger stress, cause dizziness, and lead to higher anxiety. Hypersensitivity to bright lights can also trigger general feelings of discomfort or overwhelm.
5. Unwanted Physical Contact
A pat on the back. A simple handshake. Most tolerate base-level interactions, but sudden physical contact is actually a big trigger for many people. It’s not just contact with people, either—even certain fabrics can trigger discomfort.
6. Haircuts
Much like crowds, everyday haircuts come with many potential triggers. A stranger touches your hair and face, the salon has bright lights, you hear loud snipping in your ear, the list goes on. More than anything, that trip to the barber can be especially stressful.
7. Strong Smells
No one likes strong perfume in the office, but offensive odors are even more detrimental to anyone with autism or ADHD (among other conditions). Other strong scents can trigger discomfort as well, including pungent food or clashing odors in a crowd.
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8. Multitasking
Multitasking is enough to drive anyone nuts, but those who struggle with sensory overload experience higher levels of stress or physical symptoms like dizziness and stomach upset. It’s also harder to focus and can be irritating when you’re pulled in several directions.
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9. Fabrics and Textures
Hey, we all hate tags. We hate itchy fabrics, too. However, that discomfort is another common trigger for sensory overload, and it goes beyond mild annoyance. Persistent scratching or uncomfortable clothing can prove too much to handle at times.
10. Cluttered Spaces
Cluttered spaces don’t just attack the senses—they can also come with added feelings of guilt for not maintaining a tidy area. That shame can then exacerbate overload, which makes the whole experience a nightmare.
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The good news is that you can do a few things to help manage triggers. Let’s dive into some different routes to take!
1. Try to Reduce Exposure
It’s not always easy to reduce exposure, but try to have a game plan set. Shop in stores that offer reduced stimulation. Establish a routine for more predictability. Find a quiet area at work or at home where you can get some alone time. Sometimes the smallest things make all the difference.
2. Get Enough Sleep
Our brains work best after a good night’s sleep, so make sure you get enough of it; most adults need anywhere from seven to nine hours each night. You can also work in additional relief through weighted blankets or noise-cancelling earplugs.
3. Talk to a Professional
No one should struggle alone. Book an appointment with a professional to work through your triggers and establish proper coping strategies. The right therapist builds strategies that make the most sense for you.
4. Schedule Breaks
All brains need a break, especially in stressful environments. Give yourself a chance to reset with a nice walk or even a quick trip to the bathroom. Removing yourself from triggering situations can help you collect your thoughts.
5. Keep To-Do Lists
To-do lists are a great way to stay ahead of the curve. The more on top of things you are, the less overwhelmed you’ll feel during the day. It’s also an important tool against multitasking; to-do lists keep priorities straight.
6. Understand Your Triggers
One of the best things you can do for yourself is understand your triggers. When you pinpoint what bothers you, it’s easier to build coping mechanisms around it. Keep a journal to jot down any sensitivities, and consider bringing them to a therapist for a more comprehensive path forward.
7. Invest in Sensory Aids
We can’t always escape what triggers us, but we can take necessary steps to combat discomfort. Look into items like noise-cancelling headphones, weighted blankets, comfortable clothing, and sunglasses to help you navigate stressful environments.
8. Relaxation Techniques
Deep breathing techniques or meditation can help calm you down if things get too uncomfortable. You can always work with a therapist about which work best for you, or experiment with different ones until you land on the right choice.
9. Drink Lots of Water
Everyone always talks about the importance of hydration—and it’s no different for sensory overload! By drinking enough water, you keep yourself comfortable and give your brain the energy it needs to get you through.
10. Bring a Personal Toolkit
Personal toolkits help you when you need it most. Maybe it’s earplugs for noisy environments. Maybe you pack sunglasses to combat bright lights. Anything from fidget toys to reusable water bottles also provide you with a personalized collection of aids!
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