Sensory Overload

When your brain receives more sensory input than it can process.

"Imagine trying to drink from a fire hose—that's what a grocery store feels like." — Autistic adult

What It Feels Like

Physical: Racing heart, sweating, nausea, tension.

Cognitive: Can't think clearly, words won't come.

Emotional: Panic, irritability, overwhelming distress.

Common Triggers

Grocery stores, malls, parties, open-plan offices. Fluorescent lights, background noise, crowds.

Risk increases with stress, lack of sleep, depleted energy.

Warning Signs

Early (act now): Increasing irritability, difficulty focusing, wanting to leave.

Escalating: Covering ears/eyes, difficulty speaking, need to escape.

What To Do

Get to a quiet space. Reduce all input. Don't push through—leave early.

If overload continues, it can lead to a meltdown or shutdown. See Meltdowns & Shutdowns for what happens next and how to recover.

Give yourself permission to leave before you crash. Prevention beats recovery.

Related: Sensory Toolkit for prevention strategies.