sensory overwhelm

In our fast-paced world, sensory input is constantly coming at us from all directions. The sights, sounds, smells, tastes, and touches we experience every day can have a huge impact on how we feel, think, and behave. For many neurodivergent people, this sensory input can be overwhelming and may even interfere with how we function day-to-day. If we can understand our sensory systems, we can start to recognize our personal triggers and find ways to accommodate our differing needs.

Here, we’ll dive into the eight sensory systems that play a role in how we experience the world and discuss strategies to accommodate these needs so we can reduce their hold on our lives.

Understanding Our Levels of Sensory Sensitivity

Sensory experiences can be broken down into three categories:

• Neutral: This refers to a balanced response to sensory stimuli. For example, a person in an environment with loud noises or bright lights but isn’t overwhelmed or distracted by them is likely experiencing neutral sensitivity within the visual and auditory systems.
• Hypersensitivity: This refers to an exaggerated or heightened response to sensory stimuli. A person who experiences intense discomfort from a tag on their shirt or the texture of their food may be hypersensitive within the tactile (touch) and gustatory (taste) systems.
• Hyposensitivity: This occurs when there’s a reduced or underactive response to sensory input. A person who doesn’t get hunger cues until completely famished or who consistently bumps into objects may be hyposensitive within the interoceptive and proprioceptive systems. 

Just because we’re hypersensitive in one sensory system doesn’t mean we’ll be hypersensitive in all of them. The same goes for being hyposensitive or having a neutral response in one area—it doesn’t automatically apply to the rest of our sensory systems. Additionally, our sensory sensitivity isn’t static; the intensity of our hyper- or hyposensitivity can fluctuate from day to day, week to week, or even based on specific situations or environments.

Our 8 Sensory Systems - Yep, 8.

The first step in managing sensory overwhelm is becoming aware of how different sensory inputs affect us. Each of us experiences sensory input differently, and some people are more sensitive to certain types of stimuli than others. We all rely on eight sensory systems to gather information from the environment, but how we react to that input can vary significantly. These systems help us process the world around us and respond accordingly. 

Here’s a look at the 8 Sensory Systems:

Sight (visual system)

The visual system processes light, color, shape, and movement to help us navigate our environment and recognize objects and faces.

Hypersensitivity: You might feel overwhelmed or anxious in bright or visually chaotic environments, like being unable to focus in a cluttered room or feeling discomfort in bright sunlight.

Hyposensitivity: You may struggle to notice visual details or have difficulty seeing things in low-light conditions, like having trouble reading text in dim lighting or not noticing objects in your peripheral vision.

Smell (olfactory system)

The olfactory system detects and processes odors in the environment through the nose, allowing us to identify scents like food, flowers, or danger (e.g., smoke).

Hypersensitivity: Strong or unpleasant smells, like perfumes or food odors, may cause nausea, headaches, or irritation, maybe even leading you to avoid certain places or situations.

Hyposensitivity: You might not notice certain smells until they become overwhelming, like not realizing when food is burning or not smelling strong scents in your environment.

Hearing (auditory system)

The auditory system processes sound waves, helping us detect pitch, volume, and direction to understand speech, music, and environmental sounds.

Hypersensitivity: Loud or sudden sounds, like a siren or loud conversations, may cause anxiety, distress, or even physical pain, leading you to cover your ears or avoid noisy environments.

Hyposensitivity: You may struggle to hear quiet sounds or conversations, often needing to turn up the volume on the TV or ask people to repeat themselves.

Touch (tactile system)

The tactile system detects pressure, temperature, texture, and pain through the skin, helping us interact with and experience the world around us.

Hypersensitivity: Certain textures (like itchy fabrics or rough clothing) or physical contact (like a hug or a tap on the shoulder) might feel painful or intolerable.

Hyposensitivity: You might not notice certain sensations, such as not feeling a slight bump or not noticing the temperature of water until it’s too hot or cold.

Taste (gustatory system)

The gustatory system detects flavors like sweet, sour, salty and bitter through taste buds on the tongue, helping us evaluate food and beverages.

Hypersensitivity: Certain flavors or textures might feel overwhelmingly strong or unpleasant, like becoming disgusted by the taste of a particular food, even if others find it neutral.

Hyposensitivity: You might have trouble tasting flavors or distinguishing between them, leading you to crave foods that are stronger in flavor or saltier than usual.

Interoception (internal body sensation)

Interoception senses internal bodily signals, like hunger, thirst, pain, and heart rate, and helps us respond to physical or emotional needs.

Hypersensitivity: You may feel overwhelmed by your body's internal cues, like becoming anxious at the slightest feeling of hunger or pain, or being unable to ignore the sensation of a racing heartbeat 

Hyposensitivity: You might not notice when you're hungry, thirsty, or tired until the sensations are extreme, or you may not recognize internal discomfort (like pain or fatigue) until it becomes unmanageable.

Proprioception (body awareness) 

Proprioception helps you understand the position and movement of your body parts without needing to see them, supporting balance and coordination.

Hypersensitivity: You may feel overly aware of where your body is in space, this can be especially true when you're asked to perform activities that involve balance or fine motor tasks such as writing, typing, or tying your shoe.

Hyposensitivity: You might be clumsy or struggle to judge how much force to use, often bumping into objects, dropping things, or having difficulty with tasks that require fine motor skills like writing or buttoning a shirt.

Vestibular System (balance) 

The vestibular system helps regulate balance, spatial orientation, and coordination by detecting head movements and changes in position.

Hypersensitivity: You might feel dizzy, nauseous, or disoriented by activities involving movement, like swinging, spinning, or even riding in a car. Quick changes in head position might cause discomfort or vertigo.

Hyposensitivity: You may crave more intense movement, like spinning, swinging or.. Skydiving. You don’t experience discomfort doing activities that many others may find overwhelming.

*These are just a few examples of how each sensory system can be experienced. There are countless other ways to be either hypo- or hypersensitive within each system.

Now, how do I accommodate myself?

Gain Awareness

The first step in accommodating sensory needs is becoming aware of your unique sensory profile. Take time to reflect on your experiences: Do you find certain environments overwhelming? Do you feel drained after specific activities or social interactions? Knowing your unique sensory system is essential to accommodating yourself.

Reframe it

You didn’t get to choose your sensory make-up, but it does play a major role in how you navigate your life. It’s completely okay to have needs that others might not experience in the same way. Let me say that again—IT IS OKAY TO HAVE NEEDS THAT OTHERS MAY NOT. Recognizing that your sensory responses are valid and deserving of attention can help shift your perspective. If you can look at yourself with soft eyes, you will open up new possibilities for accommodating your needs. Promise. 

Reduce that load

Start small and move slowly when it comes to reducing sensory input. Taking small, gradual steps can make a significant impact on lowering your overall stress levels. Choose just one of these areas to focus in on. What do you notice?

Our goal isn’t to eliminate all stress—doing so would only create more stress in itself. Think of sensory input not as an on-and-off switch, but more like a dimmer switch. The aim is to find a balance, a range that works for you, so you can still fully engage in life without feeling overwhelmed.

Each of these sensory systems—and the strategies we use to accommodate them—deserves a much closer look, and we’ll dive deeper into specific approaches in the future. But for now, remember: your sensory profile is an important part of who you are. You deserve every accommodation that empowers you to live a full, happy life. 

shine bright, be you

♥︎