Sensory Overload (Challenge 002)

I live with ongoing sensory overload and hypersensitivity, which began shortly before my diagnosis of a brain tumour in 2008, but I suspect is linked. These difficulties affect many parts of my daily life — from work and social situations to basic everyday tasks. I am sharing this account to help others understand the challenges I face and the adjustments I need in order to function at my best.

Triggers

• Attempting to process a fast stream of incoming information.
• Groups of people needing my attention
• Having to move my head quickly or focus on multiple sources of information at once.
• The noise of a motor in a shower
• Travelling as a passenger in a car in winding roads.
• Negotiating the underground train system
• Navigating under time pressure or in an unfamiliar environment

Certain environments and situations can overwhelm me; loud or sudden noises, crowded spaces, or overlapping conversations, vibrations through the floor, low humming sounds or conversations, are some of the main triggers. Sudden changes to plans, being required to multitask, or working under high pressure can make things worse. It doesn’t help that I am partially sighted (see Ch001).

When sensory overload occurs, my brain shuts down. I become confused and unable to process what is happening around me. People sometimes notice a change in my appearance — my facial expression alters, and I am occasionally told that my complexion goes grey. Alongside this, I experience heightened feelings of anxiety, rapid onset of fatigue.

When I encounter these triggers, my body and mind react. Physically, I may experience giddiness, and my eyes well up. Cognitively, brain fog sets in and it becomes harder to concentrate, process information, or recall things in the short term, and I can become confused or disoriented. Emotionally, I may feel anxious, or so overwhelmed that I have to withdraw from the situation altogether.

Sometimes the symptoms are only mildly disruptive, but at other times they completely halt my ability to function. Because of this, I have developed strategies to cope. In the moment, I might step away from the source of stimulation, put on noise-cancelling headphones, or practise breathing exercises. Longer term, I make conscious choices to reduce my sensory load — for example, doing errands during quieter times, limiting background noise at home, and pacing my activities to allow time for recovery.

The impact on daily life can be significant. Socially, I avoid noisy venues and sometimes leave events early to prevent a full sensory overload episode. Even everyday activities such as grocery shopping or using public transport can be draining and disorientating. When I was working, my disability adjustments allowed me to find a quiet space until I had regained the ability to function properly.

To manage these challenges effectively, I need certain accommodations. A quiet, low-stimulus space to retreat to when necessary can make all the difference. Flexible working arrangements or adjustments to reduce sensory strain in my environment are also important. Above all, understanding from the people around me — whether colleagues, friends, or family — helps me navigate life with this condition. (See strategy help me to help you)

Over more than a decade, I have learned to spot early warning signs and take action before symptoms escalate, and things have improved a little thanks to the strategies I have developed. However, unexpected triggers still have the potential to cause setbacks. While I have made progress in managing my reactions, sensory overload and hypersensitivity remain daily realities that require ongoing consideration.

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related strategies will be documented in future posts — (position at table, choose not to attend, find quiet people, plan ahead, be with someone who understands the issues, get out of situation,exit plan, be equipped, attenuator – st030)