Sensory overload
What is sensory overload?
For many autistic people, sensory overload happens when the brain becomes overwhelmed by too much information from sights, sounds, smell, taste and touch.
People experience sensory overload differently, but it can lead to someone having a meltdown, or less obviously ‘shutting down’ or feeling stressed. These feelings can be exhausting.
Non-autistic people don’t tend to have the same sensory experience, and so some make the incorrect assumption that an autistic person is being dramatic. This can also lead autistic people to disbelieve their own experience: why do they find the classroom noise so challenging when lots of other children are clearly fine?
Helping autistic young people recognise what they are experiencing and giving them the confidence to tell others about their needs is vital.
What causes autistic people to experience sensory overload?
We asked autistic young people from the Ambitious Youth Network what causes them to experience sensory overload.
“I experience sensory overload when it’s loud and sounds come unexpectedly or I don’t know what they are. Loud sounds also make it hard for me to focus on what is going on such as having a conversation.” – Lotte
“Too much noise is the main cause of sensory overload for me, but light and smells also add to it.” – Lily
“A mixture of sensory experiences in excess such as too many overlapping conversations, lights, people talking, noises, uncomfortable textures and being too warm.” – Alex
What happens when you experience sensory overload?
Sensory overload is the result of too much stimulus from one of the body’s senses – such as sight, sound, smell, taste and touch. This creates a heightened reaction, which can be difficult and often unpleasant to manage.
Watch this video to understand what sensory overload can feel like for some autistic people.
How to support an autistic person experiencing sensory overload
Here are tips from autistic young people on how to support them through sensory overload.
- Create a sensory friendly environment
“Make places sensory-friendly, like quiet rooms with dimmed lighting and calming music, not just silent, as that can be even more overloading.” – Shardae
- Establish predictable routines
“Let me know in advance if there is a change is schedule so that I can prepare.” – Laila
- Communicate
“Agree on a code word to leave an environment or for me to communicate that I am struggling. Set an agreed plan on what to do when I have sensory overload and allow me to access a quiet space. Respect my need to be alone and give me space if needed.” – Rebecca
- Show empathy and understanding
“Try to understand that I am not making a big deal out of nothing. What is small for them, is big for me. If I reach a point when I say something, it means it has reached a state where it is extremely uncomfortable and dysregulating.” – Xenia
- Avoid judgement
“Understand that I can’t help it, give me some space, if possible, don’t just judge me and think I am odd.” - Matthew
Experiencing sensory joy
While many autistic people experience sensory overload, they also experience sensory joy. Sensory joy is when an autistic person experiences their senses, interests and emotions with intense pleasure. It can create a calming, grounding feeling.
From weighted blankets and nice smelling plants to rock music or ice-cream, sensory joy can take many forms. It is as different and unique as every autistic person is.
We asked some autistic young people what brings them sensory joy.
Candlelight and scents, specifically eucalyptus and lavender.” – Chloe
“My guinea pigs and reading.” – Sophie
“Visual stimming such as watching pretty lights and moving water.” - Shardae
Learn more about sensory differences
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