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How Do You Manage Sensory Overload in Daily Life?

njsmith

Hi everyone,
I’m an autistic adult and one of the biggest challenges I face is sensory overload—especially in places like grocery stores, public transport, or even during casual social hangouts. I’m curious how others here deal with it.

Do you use tools like noise-canceling headphones, sunglasses, or have certain routines that help? I’d love to hear what works for you.

Thanks in advance for sharing your experiences!

Njmcdirect

Parents

  • HI. If possible, I retreat and hibernate. I like sensory deprivation. At home it can help me to get in bed, have complete darkness and a calm meditation or gentle relaxation music playing lowly to give my mind one thing to hold on to/focus on - so I don't start ruminating.

    I think removing light, colour, movement, people(!) and having simple reassuring sound and one texture is good for me. It's nice having something to focus all your attention on so there's not room for negative thoughts/catastrophising etc. a happy distraction from the chaos. 

    I have hat, sunglasses, earplugs. I have packing lists for different types of day out. Planning and knowing things are in place helps me go into an overwhelming setting with a bit of confidence. 

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  • HI. If possible, I retreat and hibernate. I like sensory deprivation. At home it can help me to get in bed, have complete darkness and a calm meditation or gentle relaxation music playing lowly to give my mind one thing to hold on to/focus on - so I don't start ruminating.

    I think removing light, colour, movement, people(!) and having simple reassuring sound and one texture is good for me. It's nice having something to focus all your attention on so there's not room for negative thoughts/catastrophising etc. a happy distraction from the chaos. 

    I have hat, sunglasses, earplugs. I have packing lists for different types of day out. Planning and knowing things are in place helps me go into an overwhelming setting with a bit of confidence. 

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