Sensory overload can hit when you least expect it—whether it’s a noisy restaurant, flashing lights at the grocery store, or an overwhelming social event. For autistic individuals and those with sensory sensitivities, these moments can feel exhausting. But with the right strategies, you can take back control and navigate any environment with more ease. Here are some practical ways to manage sensory overload on the go.
1. Recognize Your Triggers
Understanding what overstimulates you is the first step. Is it loud sounds, strong smells, bright lights, or crowded spaces? Keeping track of when and where you feel overwhelmed can help you anticipate and prepare for challenging situations.
2. Carry a Sensory Survival Kit
Having a few go-to items can make all the difference. Consider keeping these essentials in your bag:
With these on hand, you’ll always have support when you need it.
3. Use Breathing and Grounding Techniques
When sensory overload starts creeping in, slow breathing can help regulate your nervous system. Try inhaling deeply for four seconds, holding for seven, and exhaling for eight. Another helpful trick is to focus on your surroundings—identify five things you see, four you touch, three you hear, two you smell, and one you taste.
4. Have an Exit Strategy
If you’re going somewhere that could be overwhelming, plan ahead. Identify quiet spots, restrooms, or areas where you can take a break if needed. Even a quick step outside can help reset your senses.
5. Communicate Your Needs
There’s no harm in asking for accommodations. Whether it’s dimming harsh lights, lowering background music, or stepping away from social situations, advocating for yourself can make a huge difference. Most people are more understanding than you might expect.
Final Thoughts
Sensory overload can feel overwhelming, but with these small adjustments, you can regain control in any situation.
For more information, download the One Autism Health app for FREE.
