The Connection Between Anxiety and Sensory Overload in Adults
Let’s get this part out of the way: anxiety and sensory overload in adults are two sides of the same coin. So if you’re looking for a deep dive on the connection between the two, and what the hell you can do about it, you’re in the right place!
What are the symptoms of sensory overload in adults?
You might not know you’re experiencing sensory overload in the moment, but you’re likely aware of what it feels like.
Here are some common symptoms people experience:
Feeling jittery or restless
Increased sensitivity to sound, touch, scent, and physical sensations
Difficulty focusing
Feelings of confusion
Shakiness
Sweatiness
A faster heartbeat
An intense feeling of wanting to escape or otherwise get away from the sensations you’re experiencing
Is anxiety a symptom of sensory overload?
Or is sensory overload a symptom of anxiety??
To be honest, this is like asking whether the chicken or the egg came first. Anxiety and sensory overload are connected and some people experience them as symptoms of each other.
Put plainly, yes, anxiety can be a symptom of sensory overload.
This is especially true if you’re anticipating overstimulation. For example, if you’re sensitive to overhead lighting and your workplace uses those fluorescent lights that flicker and buzz *shudders*, you might feel a bit anxious about going into the office each day.
Or if you need to volunteer at your child’s school, but have a hard time focusing in crowded environments, you might feel a bit anxious about that too.
Can you be overstimulated if you’re not autistic?
Yes, overstimulation can happen to anyone! While autists are more likely to process sensory information differently, all people process sensory information.
What causes sensory overload in adults?
Sensory overload is what happens when the brain is trying to process sensory input and goes, well, haywire. So not only is the brain unable to process the information coming in, but the brain can’t regulate either.
To get more specific, here are some sensory inputs that can lead to sensory overload:
Music being too loud
Lights being too bright
Too many conversations happening at once
Phone notifications
Crowded environments
Emotionally intense experiences or people
Strong smells
Touch that feels unpleasant to you
Touch that is unwanted or unexpected
How do you calm down sensory overload in adults?
Different approaches work for different people, but here are some suggestions I tend to give to my own clients:
When possible, move yourself to another location to get a break from the sensory input
Put in noise-reducing earbuds (like Loops)
Change into a sensory-friendly outfit (so you can adjust how tight or loose your clothing is)
Cut out or tape over clothing tags that are bothersome to you
Put on a hat or sunglasses to adjust brightness
Change out lightbulbs in your home for a color temperature that works for you (some people prefer warmer or cooler lighting)
So, basically…
Anxiety and sensory overload are connected. It can happen to anyone and can be caused by a variety of sensory inputs. While different strategies work for different people, I’d encourage you to experiment to see what might help you manage sensory overload.
I’m Halle! An anxiety therapist licensed in Colorado and Oregon.
I work with adults who are ready for anxiety to stop running (and ruining!) their lives. You can work with me in either 1:1 weekly therapy, or in a therapy intensive.
If you live in either Colorado or Oregon, I’d love to work with you. Book your free intro call to get started!
