Everyone takes in the world through their senses, but people experience it very differently. Many autistic people, and many people with ADHD, are more sensitive than others to some things, such as noise, bright light, textures or smells, and less sensitive to others.
Sensory overload is tiring, and it builds up over a day. Knowing your own pattern makes it easier to protect your energy, and to ask for what helps.
01
Mapping your senses
| Sense | What overwhelms me | What I seek out or find calming |
|---|---|---|
| Sound | ||
| Sight and light | ||
| Touch and clothing | ||
| Smell | ||
| Taste and food | ||
| Movement and balance | ||
| Body signals: hunger, thirst, tiredness |
02
Spotting overload early
Overload rarely arrives without warning. There are usually earlier signs: getting irritable, finding it harder to talk or think, wanting to leave, fidgeting, headaches. Catching these early gives you more options.
Exercise
My early signs
The first signs that I am getting overloaded:
Places or situations where it happens most:
What helps me recover afterwards, and how long it takes:
03
Small changes
Ideas other people find useful:
- Noise-cancelling headphones or earplugs in busy places.
- Sitting with your back to a wall, away from doors and walkways.
- Sunglasses, a cap, or a desk away from harsh lighting.
- Clothes chosen for comfort: soft fabrics, no scratchy labels.
- Planned breaks somewhere quiet, before you need them.
- Going to shops or the gym at quieter times.
- Something to fidget with, or a chance to move.
Three changes I will try
| Change | Where or when | What happened |
|---|---|---|
Further reading
- What is autism?, NHS (https://www.nhs.uk/conditions/autism/)