Sensory Overload & ADHD: Navigating a Noisy World

"Quiet the mind, and the soul will speak." – Ma Jaya Sati Bhagavati

For many with ADHD, sensory overload isn’t just inconvenient, it’s a daily reality. Bright lights, loud sounds, busy environments, or even the feeling of certain fabrics can trigger overwhelm, frustration, or sudden exhaustion. This heightened sensitivity is often overlooked, yet it’s deeply connected to the way ADHD brains process information.

Child holding a colourful sensory tool designed to aid focus and reduce stress for individuals with ADHD.

Why Does Sensory Overload Happen with ADHD?

ADHD brains filter and regulate incoming sensory information differently. Instead of tuning out background noise, your mind might absorb everything at once, leaving you feeling frazzled, distracted, or on edge. Research shows that people with ADHD are more likely to experience sensory processing challenges and emotional dysregulation (Bijlenga et al., 2017; Miller et al., 2012).

Common Signs of Sensory Overload

• Difficulty focusing in busy or noisy settings

• Irritability, anxiety, or emotional outbursts

• Feeling physically uncomfortable or needing to escape the environment

• Trouble following conversations in crowded places

  
  

Inside-Out Strategies for Coping

1. Tune Into Your Body

Check in regularly with your senses and notice early signs of overload (e.g., tension, irritability, restlessness). Self-awareness is the first step toward self-care.

2. Create Calming Routines

Build sensory “buffers” into your day: noise-cancelling headphones, soothing textures, soft lighting, or calming rituals like deep breathing or gentle movement.

3. Set Boundaries and Ask for Support

It’s okay to step outside, take a break, or ask for quieter spaces. Advocating for your sensory needs is an act of self-leadership, not weakness.

4. Practice Self-Compassion

Sensory overwhelm isn’t a flaw; it’s information from your nervous system. Meet yourself with kindness and curiosity, not self-judgment.

Coaching Can Help

ADHD coaching supports you in developing personalised routines, boundaries, and self-care practices that honour your sensory needs, so you can navigate daily life with more ease and confidence. Together, we build not just coping skills, but deeper self-awareness and acceptance.

You’re not “too sensitive.” Your nervous system is simply asking to be seen, heard, and respected. With understanding, structure, and self-connection, sensory overload can become a gateway to deeper self-awareness and self-care.