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What Is Sensory Overload? When Your Brain Can’t Filter the World
- Moe | Scarlet Plus
- Aug 6
- 4 min read
At Caritas Behavioral Health Services in Columbia, MD, we often treat clients who say things like: “I feel like everything is just too much, lights, sounds, people, even my clothes.” This experience, often misunderstood as simply being “overly sensitive”, is known as sensory overload.
It's a real and overwhelming condition where the brain struggles to process incoming sensory information, leading to emotional distress, anxiety, and exhaustion.
This guide explores:
What sensory overload is and why it happens
Who’s most vulnerable, and why
How it affects daily life and mental health
Evidence-based tools for managing it
How Caritas Behavioral Health Services provides specialized support
Everyday self-regulation tips for sensory relief
On this page:
1. Understanding Sensory Overload
Sensory overload occurs when the brain receives more sensory input than it can effectively process or filter. This could include stimuli from:
Visual (bright lights, crowded visuals)
Auditory (loud music, overlapping conversations)
Tactile (tight clothing, textures)
Olfactory (strong scents)
Vestibular (motion, balance stimuli)
Instead of organizing this information, the brain becomes overwhelmed, creating a physiological “overdrive” response that may mimic panic, meltdown, or shutdown. It’s especially common in:
Autistic individuals
People with ADHD
Anxiety or PTSD survivors
Highly sensitive persons (HSPs
2. Why It Happens
Sensory overload is tied to differences in neurological processing and sensory gating. While the average brain filters and prioritizes incoming sensory information, certain brains do not automatically suppress unimportant stimuli, leading to:
Sensory dysregulation: every input is processed with equal urgency
Reduced habituation: the brain doesn’t “tune out” ongoing sounds or lights
Increased amygdala activation: danger signals get triggered even when there’s no threat
Chronic overload can contribute to hyperarousal, irritability, sleep disruption, and emotional exhaustion.
3. Daily Life Impact
People experiencing sensory overload often report:
Difficulty concentrating in noisy environments
Irritability without a clear cause
Discomfort in public places, like grocery stores or social events
Meltdowns or shutdowns when stimuli become too much
Avoidant behaviors, like canceling plans or retreating from social spaces
For children and adults alike, this can interfere with work, education, parenting, and relationships, especially when misunderstood.
4. Tools for Managing Sensory Overload
A. Environmental Control
Dim lighting, white noise machines, or noise-canceling headphones
Clothing with soft, non-irritating textures
Scent-free zones to reduce olfactory triggers
B. Scheduled Sensory Breaks
Built-in quiet time during work or school
Movement breaks or grounding activities to discharge sensory tension
C. Sensory Diets (OT-Based)
Occupational therapists often recommend a “sensory diet”, a structured set of sensory activities tailored to each individual’s needs (e.g., joint compressions, swings, heavy work, or vestibular stimulation).
D. CBT or Trauma-Informed Therapy
For those whose overload is tied to PTSD or anxiety, cognitive approaches or trauma processing can reduce sensitivity to certain environmental triggers.
5. How Caritas Behavioral Health Services Supports Sensory Needs
At Caritas Behavioral Health Services, our approach to sensory overload is:
Holistic: acknowledging both psychological and physiological dimensions
Neurodiversity-affirming: understanding sensory differences as legitimate, not something to “fix”
Collaborative: working alongside occupational therapists or sensory specialists when needed
Individualized: each plan matches the client’s sensory profile, trauma history, and daily demands
Support might include
Comprehensive assessment: identifying triggers and sensory preferences
Integrated therapy: combining talk therapy with mindfulness or exposure tools
Sensory-friendly settings: dim lights, adjustable seating, low-noise rooms
Psychoeducation: helping clients understand how their brain reacts, and why it’s not “too sensitive,” just different
6. Self-Regulation Practices You Can Start Today
“Sensory filter” list: Track what environments overstimulate you, and why.
Personalized sensory toolkit: Include noise-canceling headphones, fidget tools, or calming scents.
Prevention strategy: Build in low-stimulation time before and after busy events.
Box breathing or butterfly tapping: Simple tools for grounding when overwhelmed.
Communicate needs: Let others know what helps, whether that’s lowering the lights, stepping outside, or shortening visits.
Digital detox: Screens can worsen overload. Create a no-tech wind-down routine.
Conclusion
Sensory overload is more than being “sensitive”, it’s a neurological experience that deserves understanding, not dismissal. Whether it stems from neurodivergence, trauma, or stress, it can be managed with education, environmental support, and personalized care.
At Caritas Behavioral Health Services, we honor your unique sensory experience and offer calm, grounded therapy to help you feel safe, without needing to dull your senses.
References
Aron, E. N. (1997). The Highly Sensitive Person: How to Thrive When the World Overwhelms You.
Dunn, W. (2001). Sensory Profile Manual. Psychological Corporation.
Schaaf, R. C., et al. (2014). “An Intervention for Sensory Difficulties in Children with Autism.” J Autism Dev Disord.
Horder, J., et al. (2014). “Autism Spectrum Disorder: Diagnosis and Management.” BMJ
American Occupational Therapy Association (AOTA). Sensory Integration and Occupational Therapy Resources.
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