Sensory Overload & ADHD: Causes, Symptoms, & Treatment

What Is Sensory Overload?

Sensory overload refers to overwhelming sensory input the brain struggles to process effectively. Sensory stimulation involves information received through our senses: sight, hearing, touch, taste, and smell. Overreacting or underreacting to sensory stimulation means having exaggerated or diminished responses to sensory input. Sensory overload can occur alongside several disorders (ie autism, PTSD, OCD) and can also present as a stand-alone sensory processing disorder (SPD).

What Is the Connection Between Sensory Overload & ADHD?

Individuals with attention-deficit/hyperactivity disorder (ADHD) often struggle with sensory overload due to the unique neurological differences in their brains. Certain areas of the ADHD brain, such as the prefrontal cortex, may be underactive, increasing the likelihood of sensory overload. While ADHD does not directly cause sensory overload, the combination of attention difficulties and heightened sensory sensitivity can contribute to its occurrence.

ADHD symptoms, like impulsivity and distractibility, can indeed worsen someone’s experience of sensory overload. Children with ADHD are more likely to struggle with sensory difficulties than neurotypical children.¹ Sensory overload can also affect adults with ADHD, and its prevalence may vary among individuals with the condition.

ADHD symptoms that increase the likelihood of sensory overload include:²

• Trouble with transitions: Transitions can be challenging as they often involve changes in sensory stimuli. The brain must adjust and process new information transitioning from one activity, environment, or sensory experience to another. Individuals with ADHD are more prone to struggle with flexible thinking, contributing to a difficult transition.
• Difficulty with emotion regulation: Emotional outbursts and difficulty managing emotions can amplify the impact of sensory overload, leading to heightened reactions to sensory stimuli.
• Inattention: Difficulty sustaining focus and attention on specific tasks or stimuli can make it challenging to filter out irrelevant sensory input, leading to sensory overload.
• Hyperactivity: Hyperactive individuals may be more prone to overreacting to sensory stimuli due to heightened arousal levels and difficulty regulating their responses.
• Impulsivity: Impulsive behavior can lead to sudden exposure to intense sensory stimuli without considering potential consequences, exacerbating sensory overload.

Causes of ADHD Sensory Overload

Experiencing sensory issues and overload can be caused by various factors, including neurological differences, environmental stimuli, and individual sensory processing abilities. Environmental factors, such as crowded or noisy spaces, bright lights, strong smells, and unexpected changes, can trigger sensory overload.

For individuals with ADHD, triggers for sensory overload can vary significantly based on their unique sensory sensitivities, personal experiences, and individual neurodevelopment. Not all individuals with ADHD have the same sensory overload triggers; some may be more sensitive to certain stimuli, while others may have different triggers altogether.

Triggers for sensory overload in ADHD include:

• Touch: Certain textures, clothing tags, rough fabrics, or excessive physical contact can trigger sensory overload, leading to discomfort or agitation.
• Taste: Strong or unfamiliar tastes, extreme temperatures, or certain food textures can provoke sensory overload, impacting your eating experience.
• Sound: Loud noises, crowded or chaotic environments, sudden changes in sound levels, and overlapping conversations can cause overwhelm and the need to escape the environment.
• Smell: Strong or unpleasant odors, potent perfumes, and chemical scents can be overpowering and cause nausea, vomiting, or headaches due to sensory overload.
• Sight: Bright or flickering lights, visually cluttered spaces, rapidly moving objects, or intense visual patterns can trigger agitation, hyper-fixated cleaning habits, or the need to close your eyes.

ADHD Sensory Overload Symptoms

Sensory overload symptoms manifest as an overwhelming response to sensory stimuli, leading to feelings of distress and discomfort. People with ADHD may exhibit overreactive and underreactive responses when experiencing sensory overload. Overreactive responses can include heightened emotional reactions, increased anxiety, irritability, or meltdowns. On the other hand, underreactive responses may involve appearing withdrawn, disengaged, or seeking excessive sensory input as a coping mechanism.

Children and adults can exhibit similar sensory overload symptoms, but the expression may differ due to developmental factors. Children may display sensory overload through temper tantrums or difficulty self-regulating, while adults might have better coping mechanisms but still experience heightened stress, frustration, and difficulty concentrating when overloaded.

Common symptoms of sensory overload for adults with ADHD include:³

• Trouble focusing
• Restlessness
• Anxiousness
• Panic attacks
• Increased irritability and mood swings
• Difficulty concentrating or making decisions
• Feeling overwhelmed or on edge
• Physical symptoms like headaches or fatigue
• Avoidance of crowded or noisy environments
• Seeking isolation or withdrawing socially
• Heightened emotional responses or outbursts
• Trouble filtering out background noises or distractions

Common symptoms of sensory overload for children with ADHD include:⁴

• Tantrums
• Trying to hide
• Covering ears or eyes in response to stimuli
• Becoming restless or fidgety
• Refusing to participate in certain activities or tasks
• Increased emotional reactivity or outbursts
• Difficulty following instructions or staying focused
• Seeking excessive sensory input (e.g., touching everything, spinning, etc.)
• Nausea or vomiting not related to illness

Sensory Overload Treatment

There is no specific cure for sensory overload in individuals with ADHD, and treatment options are limited. Therefore, the primary focus lies on managing symptoms. The main approach involves avoiding trigger situations and ensuring adequate rest and hydration, as fatigue and stress can exacerbate sensory sensitivity.

Sensory integration therapy and occupational therapy are helpful options that improve sensory processing and coping strategies. Research supports the effectiveness of sensory integration and occupational therapy in reducing sensory processing difficulties and improving daily functioning for individuals with ADHD experiencing sensory overload.⁵

12 Strategies To Cope With Sensory Overload

Addressing sensory overload can be challenging, but there are healthy and effective ways to cope. Developing a personalized sensory diet, which incorporates activities to regulate sensory input, can be beneficial. Meditation for ADHD can help manage emotional responses to overwhelming stimuli. Additionally, creating a supportive and sensory-friendly environment and seeking professional guidance can empower individuals to better cope with sensory overload positively and sustainably.

Here are twelve strategies to help cope with sensory overload:

1. Speak with your healthcare provider: This allows for a comprehensive evaluation of their symptoms and challenges. Healthcare providers, such as doctors, therapists, or occupational therapists, have expertise in understanding sensory processing difficulties and ADHD-related issues.
2. Identify triggers: Identify and minimize exposure to known sensory triggers in your environment to avoid unnecessary overload. Working with a provider that specializes in cognitive behavioral therapy (CBT) can help you implement thought stopping techniques when you are feeling triggered.
3. Learn self-soothing techniques: When individuals experience sensory overwhelm, their nervous system can become overstimulated, leading to heightened stress and emotional responses. Self-soothing techniques help regulate the nervous system and reduce the emotional intensity associated with sensory overload.
4. Try a sensory diet: Develop a daily routine that includes sensory activities to regulate sensory input. This may involve activities like deep-pressure exercises, fidget toys, or sensory breaks.
5. Incorporate mindfulness and breathing: Practice mindfulness techniques and deep breathing exercises to manage stress and reduce emotional reactions to overwhelming stimuli. There are many different breathing techniques to try, including 4-7-8 breathing and alternate nostril breathing.
6. Create a calm space: Designate a quiet and comfortable area where you can retreat during sensory overload to regain composure and relax.
7. Put on noise-canceling headphones: Invest in noise-canceling headphones to reduce auditory input in noisy environments or overwhelming situations.
8. Plan ahead: Anticipate potentially overwhelming situations and plan accordingly to minimize unexpected sensory challenges.
9. Adjust for a sensory-friendly environment: Make adjustments to your home or workspace by using soft lighting, neutral colors, and reducing clutter to create a more sensory-friendly environment.
10. Seek occupational therapy: Consider working with an occupational therapist experienced in sensory processing to develop personalized coping strategies and techniques.
11. Use sensory tools: Incorporate sensory tools like stress balls, weighted blankets, or chewable jewelry to help redirect and manage sensory responses.
12. Establish routines: Follow consistent daily routines to provide a sense of predictability and stability, which can be reassuring during sensory overload. It can also be helpful to include practices such as exercise and/or journaling.

When to Seek Professional Help

Individuals should consider seeking professional help when negative symptoms associated with sensory overload and ADHD significantly impact their daily life, relationships, or overall well-being. Finding a neurodiverse-affirming therapist is essential, as they understand and respect the diverse experiences of individuals with ADHD and sensory processing challenges. An online therapist directory is a great tool to help you find such a therapist near you.

An online therapy platform can be a suitable choice for accessing specialized therapists who offer ADHD treatment, as they provide convenience and accessibility. If someone’s ADHD symptoms require ADHD medication management, they should consider seeing a psychiatrist, especially if therapy alone isn’t sufficient. Online psychiatrist options can be beneficial for finding ADHD medication management, offering flexibility and a wider range of options for those seeking specialized care.

In My Experience

As a neurodivergent, sensory-sensitive provider, I have found that with the right treatment, sensory overload is manageable. Oftentimes we internalize how sensory stimuli make us feel instead of trying to manage and/or prevent the overwhelm. Seeking support from professionals, leaning into your natural supports, and communicating your needs with others can really make a difference in how you manage your sensory triggers. My best words of advice are to accept your sensory sensitivities and learn to work with them instead of rejecting them and yourself.