Anxiety and Sensory Overload in Adults: What’s Really Going On?

Let’s be real: anxiety and sensory overload in adults often show up hand-in-hand. One can feed into the other, creating a cycle that’s confusing, exhausting, and sometimes downright overwhelming. The good news? Understanding the link (and knowing what you can do about it) gives you a real chance to regain control.

How to Spot Sensory Overload in Yourself (and What It Feels Like)

Sensory overload happens when your brain is juggling more input than it can handle. You might not notice it in the moment, but your body usually knows something is off. Common signs include:

• Jitteriness or restlessness

• Heightened sensitivity to sound, touch, or scent

• Trouble focusing or concentrating

• Feeling confused or disoriented

• Shakiness or tremors

• Excessive sweating

• Rapid heartbeat

• An urgent need to escape the environment

Sound familiar? These symptoms often overlap with anxiety, which can make it tricky to pinpoint what’s going on without paying attention.

Anxiety and Sensory Overload: Which Comes First?

Short answer: yes. Anxiety can both cause and result from sensory overload. For example:

• If you’re someone who notices that fluorescent lights flicker and hum at work, it’s normal to feel a little on edge before even entering the office.

• Heading into a crowded school event or busy store might trigger anxious feelings just by thinking about it.

Basically, anxiety can show up as a response to overstimulation—and that same anxiety can amplify the sensory overload, creating a feedback loop.

Can You Experience Sensory Overload if You’re Not Autistic?

Absolutely. While autistic people may process sensory input differently, everyone’s brain has limits. Loud noises, bright lights, or overwhelming environments can affect emotional regulation and focus in any adult. Recognizing your personal triggers is key to preventing overload.

Why Your Brain Feels Overwhelmed: Common Sensory Triggers

Sensory overload happens when your brain struggles to process incoming stimuli efficiently. When that happens, stress responses kick in. Common triggers include:

• Loud or overlapping sounds (music, conversations, notifications)

• Bright, flickering, or harsh lighting

• Crowded spaces

• Strong odors

• Emotionally intense situations or people

• Uncomfortable or unexpected touch

Everyone’s sensory thresholds differ, so what overwhelms one person might be completely fine for another.

Practical Ways to Ease Sensory Overload and Anxiety

There’s no one-size-fits-all solution, but these practical strategies can help you get back to your baseline:

1. Step away from the stimuli whenever possible. Even a brief break can reset your system.

2. Noise-reducing earbuds or headphones can block out disruptive sounds.

3. Wear sensory-friendly clothing and remove tags or tight items that irritate you.

4. Adjust lighting with hats, sunglasses, or softer bulbs to reduce visual strain.

5. Experiment with environmental tweaks, like reducing clutter or rearranging furniture for comfort.

The key is to notice what works for your brain and body and consistently apply those strategies.

The Bottom Line on Anxiety and Sensory Overload

• Anxiety and sensory overload are closely linked and can affect anyone.

• Recognize the signs: restlessness, sensory sensitivity, focus issues, and a desire to escape.

• Triggers vary: sounds, lights, crowds, smells, touch, and emotional intensity can all contribute.

• Managing sensory overload is personalized—experiment with strategies that help you feel calm and in control.

With awareness and practical interventions, you can navigate sensory overload and reduce anxiety in everyday life.

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!