Feeling completely drained from sensory overload? Same here.
This intense, exhausting experience often leaves me feeling alone because the people who haven’t experienced the debilitating effects of sensory overload and/or autistic burnout don’t understand.
Why sensory overload drains your energy
Sensory overload happens when your brain is overwhelmed by too much sensory input — lights, movement, smells, textures, and even internal feelings. Your brain works overtime trying to process all the information, draining your energy reserves.
Think of it as a system overheating because it’s processing too much data at once. Autistic people already process excess information compared to non-autistic people. So sensory overload for an autistic person means they’re processing more information than the average human does.
Sensory overload in autistic burnout
Autistic burnout is a prolonged state of exhaustion from sustained stress, masking (hiding autistic traits), and pushing yourself to meet unrealistic expectations.
Autistic burnout is not only mental — it impacts your
- ability to think clearly
- cognitive functions
- immune system
- physical energy
- skills (e.g. communication/social, logic, motor)
Sensory overload is a major part of autistic burnout. Experiencing both at the same time can leave you feeling utterly depleted and unable to leave your bed due to fatigue, pain and sensory intolerance.
Why sensory overload is harmful
Stereotypical signs of sensory overload include
- meltdowns
- shutdowns
- increased stimming
- struggle to communicate coherently
- noise-canceling headphones
Lesser-known symptoms of sensory overload include self-harming behavior, including
- head banging
- biting
- cutting
Autistic social psychologist Devon Price discovered that autistic people under extreme sensory overwhelm turned to self-injurious behaviors.
How to recover from sensory overload
Recovering from sensory overload isn’t a one-and-done moment — it’s an ongoing process, like seasonal allergies. It requires consistent self-care and being honest with yourself about your limits.
Sensory overload is also unavoidable. Autistic people don’t habituate, meaning they don’t “get used to” their sensory triggers. Increased exposure causes more harm, not less.
Here are some strategies to rest and reset:
1. Protect your boundaries
You can’t completely “pause” your life because the world keeps turning, but you can step back to honor your limits.
- Let others know you need time to recover and aren’t available to respond right now.
- Turn off notifications or put your phone in “Do Not Disturb” mode to avoid distractions and noise.
2. Replenish your energy
Autistic people need more energy than non-autistic people because we have a higher processing power.
- Drink water and eat something easy to digest, like a bland food or your “safe” foods.
- Lie down or take a nap. Even a short rest can make a difference.
- Have high-energy snacks and foods on standby.
3. Engage in low-stimulation activities
- Watch calming videos with slow-moving visuals or things you’ve watched before. I watch shows on repeat or Li Ziqi.
- Stretch or do gentle yoga to release tension from the body.
- Journal or paint to process your feelings in a low-demand way.
4. Regulate your senses
- Focus on something soothing to touch, like a soft blanket or sensory tool.
- Sit in the tub or shower and let warm water hit your body. Clothing optional.
- Light a candle or melt wax of your favorite scent, or spritz your favorite perfume.
5. Create a calming environment
Existing in an environment I can chill in helps me feel safe and secure.
- Create your own lighting. Use lamps and sunlit from windows instead of ceiling lights to have more control over the lighting in your space.
- Use scents you find comforting.
How to explain sensory overload to other people
Helping others understand sensory overload can make a huge difference in how they support you. Here are some ways to explain it:
- Describe the sensory experience: “Imagine every light, sound and texture around you is turned up to max volume. Your brain is trying to process it all at once. It doesn’t stop. It’s overwhelming and exhausting.”
- Use comparisons: Relate sensory overload to something allistic people might understand. “Sensory overload is like being stuck in a crowded, noisy room with flashing lights and no way to escape.”
- Share your needs: Let them know what helps, like reduced stimulation and quiet spaces, so they can better support you.
- Be honest about how it impacts you: Explain how sensory overload affects your energy and ability to interact, emphasizing that it’s not about avoiding them but about managing your well-being.
Teaching non-autistic people about sensory overload helps close the double empathy gap. This means that non-autistic people may struggle to empathize with us, but it’s something they can learn how to do by listening to us.
Of course, that doesn’t mean we need to exhaust ourselves from the emotional labor — empathizing with one another goes both ways.
You can only explain to someone so much until it becomes apparent that they don’t truly care to understand. Figure out a limit for yourself, then only explain up to that point.
Setting boundaries for your sensory needs
Boundaries protect your energy and help prevent further overwhelm.
Here are some ways to set and maintain them:
- Be clear about your needs. Communicate when you need alone time or quiet. e.g. “I need some time to recharge for a while.”
- Use visual or written cues. If verbal communication feels too hard, use text messages or visual cues to let others know you’re not available.
- Say no without guilt. Declining plans or requests that feel overwhelming is okay. Practice phrases like, “I can’t right now. Thank you for understanding.”
- Create recovery rituals. Establish routines that signal to others — and yourself — that you’re meeting your sensory needs. Dimming the lights or putting on headphones could communicate this to others.
- Stay firm: Remind people who repeatedly cross your boundaries of your limits and take steps to protect your peace.
Tips to prevent sensory overload
- Listen to your body when you feel pain or frustrated. Negative feelings aren’t inherently bad; this is how your body communicates with you.
- Identify and minimize triggers where possible, such as taking breaks during demanding activities and reducing time spent in overstimulated environments.
- Create a sensory “emergency kit” with fidget tools, noise-cancelling earbuds or headphones, snacks, sunglasses or other items that help you self-regulate.
You can’t completely prevent sensory overload. That’s like trying to avoid every possible trauma trigger.
People do best with the information and tools they have in the moment, though even that is futile sometimes.
Remember to be kind to yourself. 💖
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