What Is Sensory Overload?

Written by Alyson Powell Key
Medically Reviewed by Melinda Ratini, MS, DO on May 06, 2025
6 min read

Sensory overload is when your five senses — sight, hearing, smell, touch, and taste — take in more information than your brain can process. When your brain is overwhelmed by this input, it enters fight, flight, or freeze mode in response to what feels like a crisis. That can make you feel unsafe or panicky.

"Sensory overload is more than just being bothered by noise or bright lights. It's an intense experience where your brain becomes overwhelmed by too much sensory input at once," explains Sheerli Ratner, PhD, a clinical psychologist at MetroHealth Health System in Cleveland, OH. "For many people, especially those living with anxiety, PTSD, ADHD, or autism, everyday environments can feel chaotic or even painful."

Sensory overload can be linked to anxiety because the two mental health conditions are deeply related. When you feel anxious or you're already overwhelmed, you may be prone to sensory overload in certain situations. Likewise, sensory overload can cause a sense of anxiety. 

What is an example of a sensory overload?

Some examples of situations that can trigger sensory overload include:

  • Loud noises or music
  • Crowded spaces
  • Emotionally intense people or groups
  • Drastic environmental changes (temperature, light, etc.)
  • Unexpected or unwanted physical contact (such as hugs)
  • Heavy traffic
  • Tactile triggers (such as scratchy or uncomfortable clothing)
  • Intense smells

Sensory overload can be triggered by many situations, sounds, and sights. Each person may have different triggers. Some underlying conditions can make you more sensitive to sensory overload. But there are ways to manage this kind of sensitivity and prevent yourself from getting overwhelmed.

Sensory overload isn't the same as a simple sense of annoyance. Rather, it's overwhelm or overstimulation that doesn't feel manageable in the moment. People with this condition typically have different triggers and symptoms. Some signs of a sensory overload reaction can include:

  • Anxiety and an inability to relax
  • Irritability
  • Tantrums (in children)
  • Restlessness and physical discomfort
  • Urge to cover your ears and eyes to block out the source of input
  • Stress, fear, or panic
  • High levels of excitement or feeling "wound up"
  • Desire to escape the situation that's causing sensory overload

Children often react to sensory overload with a tantrum or meltdown, which their caregivers may mistake for misbehavior. If you can identify the source of a child's overwhelm, it can help you tell the difference between stress from sensory overload or anxiety and a behavior problem.

Some health conditions are often linked to an increased risk of sensory overload. Here are a few of them:

Autism. Neurodivergent individuals are prone to experiencing sensory overload. People with autism or who are on the spectrum of autism disorders may tend to feel overwhelmed by situations that have a lot of sensory input. The exact cause of this is unknown. But some research suggests that gradually exposing children with autism to potential triggers in a controlled way can help them learn to avoid intense sensory overload.

Attention deficit hyperactivity disorder (ADHD). Studies show that nearly two-thirds of children with ADHD also have another condition, with the two most common ones being oppositional defiant disorder and anxiety. People with ADHD often have trouble focusing, and they may feel challenged when they have to notice and understand sensory input. This can trigger both sensory overload and anxiety.

Posttraumatic stress disorder (PTSD) and generalized anxiety disorder (GAD). People who have PTSD, GAD, or both may be more likely to experience sensory overload in some situations. Sometimes, it's triggered by something specific. For example, a combat veteran may be overwhelmed by the sounds and flashing lights of a fireworks show. Someone with GAD may find a crowded stadium has too much sensory input to process and become overwhelmed.

Other conditions. Doctors have found that certain medical conditions can make you more vulnerable to sensory overload with anxiety. But the links are less clear and continue to be researched. Some include:

Even if you don't have one of these other health issues, you may have sensory overload and anxiety. It's possible for anyone to feel overstimulated and have an intense reaction, especially to an unexpected or overwhelming situation.

There are several ways you can help prevent sensory overload or manage the anxiety that it can trigger. While experiencing sensory overload with anxiety can be troubling, there are ways you can manage it and live a healthy, full life.

Speak to your doctor. Your doctor can help you access mental health resources. They may suggest therapy sessions to address the issue. They can also discuss medications that may be helpful. Depending on your age, triggers, and any associated conditions, they may recommend anti-anxiety medication or an antidepressant.

Choose self-care. Staying well-rested, well-fed, and hydrated may help you better manage tough or overwhelming situations. You may explore techniques such as meditation, mindfulness, and breathing to help calm down if you start feeling overwhelmed.

Try therapy. Children and adults often find that therapy can help manage anxiety and learn skills for handling difficult situations.

Avoid triggers. Once you're aware of what makes you feel overwhelmed, you can make efforts to manage or avoid those triggers. Being upfront with your friends and family helps them help you avoid these triggers, too. For example, instead of a birthday celebration in a busy restaurant, opt for someone's quiet backyard. Instead of visiting a crowded theater, host a movie night at home.

"Supporting someone through sensory overload means validating their experience, helping them recognize their unique triggers, and working together on strategies to self-regulate — whether that's through mindfulness, grounding techniques, therapy, or simply creating a more calming space," Ratner says. "It's about understanding that what overwhelms the senses can also deeply affect emotional well-being, and addressing both is key to feeling safe and balanced in the world."

Here are ways to help someone with sensory overload:

  • Help them leave the situation or reduce the source of overstimulation. For example, turn down loud music.
  • Be patient. When you're calm, it's more likely others will also calm down.
  • Ask what they need. It could be a hug or giving them space, but remember that when someone is overloaded, they may be unable to respond.
  • Be caring. Being concerned without being forceful can help others calm down from an overload.

Sensory overload is when your senses take in more information than your brain can process. It causes a feeling of overwhelm and often also includes anxiety. But there are ways to manage or avoid sensory overload so you can live a full, healthy life. See your doctor if you often experience sensory overload. Practicing self-care, knowing triggers, getting mental health therapy, and taking prescribed medications may be part of your treatment plan.

 

What does a sensory overload feel like?

It can make you feel anxious and like you need to escape. You may have trouble talking, making decisions, and handling information.

How do you calm down a sensory overload?

Experts suggest deep breathing exercises, meditation, and guided imagery to manage sensory overload. One breathing exercise, called 3-3-3, involves breathing in through your nose for three counts, holding your breath for three counts, and exhaling through your mouth for three counts. The idea is to slow your breath and focus on counting, which takes your mind off the sensory overload.

How do you know if you're overstimulated?

Sensory overload causes symptoms that affect your mind and body. They may include feelings of stress, anxiety, confusion, and irritability, along with a lack of focus and racing thoughts. Physical symptoms may include dizziness, flushing, shaking, sweating, and chest tightness. These symptoms can also be caused by other medical conditions. See a doctor right away if you have chest pain or tightness, or if you become dizzy.