Is Sensory Overload Trauma? - 6 Core Neurodivergent Trauma Series #1

While many of us understand the idea of sensory overload, it can be hard to grasp how debilitating or traumatic it can be to the nervous systems of sensory neurodivergent people over time.

Below, we’ll explore this first of the 6 key ways autistic and other sensory neurodivergent people experience trauma to learn what it’s like, how it impacts neurodivergent people, and how we can change our environment to reduce the impact.

For an overview of all six types of trauma, see my previous blog post here.

The research and sensory neurodivergent communities, while often disagreeing on a lot, do seem to align on one point: our sensory systems are wired differently. We take in way more data, and with way more sensitivity, than neurotypical people.

An analogy I like to use is this: imagine everyone's brain can process 100 sensory 'data points' at a time. An allistic person might take in 25-75 points, leaving room to process what's coming in in real time. But for us sensorily sensitive folks, we might be dealing with 75-500 points at once. Since we're still stuck at 100, that's instant overload.

When our systems get slammed with too much sensory input, it's physically painful—in our eyes, ears, all over. We might melt down, shut down, or our processing speed just tanks.

These experiences can be painful, overwhelming, and, for some, debilitating. If you process sensory input easily, try to imagine the worst energetic or emotional hit you've ever taken. Now picture every car sound, every grocery store light, making you feel that way. And you still have to function — walk down the street, get groceries — just to survive. That's our reality.

When this becomes a systemic issue, our bodies go into constant survival mode. We start dedicating resources — say, 25 of those 100 data points — to bracing for overwhelm. Now we're left with even less to handle the actual input.

This is trauma, plain and simple. Our bodies are reacting to past experiences in the present. And it can be a spiral.

And what makes this (and all neurodivergent traumas) so insidious is that it isn't just in the past; it's ongoing. Those of us with highly sensitive nervous systems will continue to be overloaded and blocked out of certain unaccommodating spaces until we see some serious societal changes.

As we work towards those societal changes, here are some individual and communal ways to manage sensory input!

Ways to individually lower sensory overload:

• Noise-canceling headphones (seriously, game-changer!)

• Noise adapters like Calmer and Loops

• Sunglasses, especially in bright stores

• Sensory-friendly clothing (think soft fabrics, no tags, preferences on tight or loose)

• Weighted blankets/vests: (For grounding and proprioceptive input)

• Fidget toys/tools: (For managing sensory seeking or overload). I have made a list of my favorites on my resources page! (Scroll down to More Fun and Important Stuff, and then check out the Fidgets section.)

• Creating safe, sensory-reduced spaces at home: (Designated quiet rooms, dim lighting, etc.)

• Planning sensory breaks into your day: (Scheduled quiet time, walks in nature, etc.)

• Communicating your sensory needs clearly to others: (Setting boundaries, asking for accommodations)

• Using essential oils or aromatherapy to help with sensory regulation

Ways to communally lower sensory overload:

• Electric cars: a dream for noise sensitivity!

• Sensory-friendly hours at essential stores (dimmed lights, no announcements)

• Sensory-friendly rooms in public spaces. (Have you heard about the town in Ireland designed for autistic people? Mind-blowing!)

• Mandating accessibility training for architects and urban planners (to create sensory-friendly environments from the ground up)

• Implementing universal design principles in public transportation and buildings: (Reducing harsh lighting, noise, and other sensory triggers)

• Promoting awareness campaigns about sensory sensitivity in workplaces and schools: (To foster understanding and create inclusive environments)

• Developing sensory-friendly tourism initiatives and destinations.

• Funding research into sensory processing differences and their impact on neurodivergent individuals.

• Implementing sensory-friendly practices in hospitals and doctors' offices (including sensory needs assessments during intake, visual communication tools, and designated 'sensory safe' examination rooms)

If you have more ideas or resources, please feel free to share them via this form!

About Lila Low-Beinart 

Lila is the founder of Divergent Paths Counseling, where she offers neurodiversity-affirming therapy and training. 

She specializes in working with autistic, ADHDer, and gifted/2e girls/women and gender expansive folxs, using contemplative, parts-work, and somatic approaches to support clients experiencing depression, executive dysfunction, trauma, and relationship difficulties.

Her specialized trainings for mental health providers go beyond professional development, challenging the 'trance of normal' to foster deeper compassion and more effective support for neurodivergent clients. She also provides tailored workshops and speaking engagements to help organizations create neurodivergent-friendly environments.

To learn more about Lila and her therapy offerings and trainings, visit her website at DivergentPathsCounseling.com.