Sensory experiences are part of everyday life — bright lights, the feel of clothing, the texture of food, the volume of a conversation. But for many neurodivergent people, these everyday sensations can be overwhelming, distracting, or even distressing. Understanding sensory processing is the first step towards managing the challenges caused by experiencing the world differently.
“Sensory processing is how the brain translates the world. When that translation is scrambled, everyday life can feel overwhelming, exhausting, or beautifully intense.”
If you or someone you know experiences intense reactions to sound, touch, light, or certain foods, it might be linked to sensory processing difficulties. You’re not alone, this is far more common than you’d think. The good news is that there are ways to adapt the environment or your routines to make life more comfortable and manageable.
Sensory processing is how our brains receive, interpret, and respond to information from the world around us. We take in input from our senses: sight, sound, touch, smell, taste, balance (vestibular), body awareness (proprioception), and internal sensations (interoception).
For neurodivergent individuals, including those with autism, ADHD, dyspraxia or sensory processing disorder, the brain may process this sensory input differently. You might be:
Hypersensitive (over stimulated): sounds feel too loud, lights too bright, fabrics unbearable.
Hyposensitive (under stimulated): you might want to seek out strong sensations such as fast movement, firm hugs or crunchy foods. In some people being under stimulated can present as a feeling of shutting down or agitation. Most people with sensory processing difficulties will experience a combination of both under and over stimulation.
If you experience a negative reaction to over or under stimulation, then you aren’t being picky or over dramatic. You are having a real, physical response to how your brain is interpreting sensations.
Loud, sudden, or layered sounds can be very uncomfortable and distressing. You may find you have what seems like an excessive reaction or the opposite, experience shut down. Common triggers include alarms, cutlery, crowds, or background noise in shops, restaurants or crowds.
Noise-cancelling headphones or ear defenders in busy or unpredictable environments. Loop ear plugs are a great way to reduce uncomfortable sounds while still hearing the things you want to.
Listening to music or white noise to mask triggering sounds.
Predictable soundscapes at home — try to reduce overlapping sounds like having the volume on your phone and tv up at the same time.
Quiet zones Give your ears a break regularly during the day. Find a quiet space or a way to block out sounds.
Prep plans for known noisy events (like fire drills, concerts, restaurants or travel)
Touch-based sensitivities can include discomfort with clothing textures, light touch, grooming tasks like teethbrushing, or unexpected contact.
Clothing choices: seamless socks, soft fabrics, loose fitting clothing, or compression wear if deep pressure is calming. If you are buying new clothing you might find it helpful to run your hand along the inside of the item to check for things like scratchy seams or firm tags.
Modify grooming routines: use electric toothbrushes with soft heads or detangling hair brushes such as a tangle tamer.
Desensitisation activities: firm massage, brushing, fidget toys, or using textured objects in a controlled way
Weighted blanket/pressure garments: Some people who are under stimulated and seeking out tactile sensations might find the deep pressure from a weighted blanket or clothing calming or soothing.
Consent around touch: let others know that hugs or handshakes might not feel okay. Don’t be afraid to pull away and say no. It’s okay to be firm about your boundaries.
Adapt home spaces: dim lighting, non-scented products, calming textured blankets and soft furnishings.
Some people are highly sensitive to light, clutter, movement, or bright colours.
Light blocking: Tinted glasses, visors, screen filters or hats to filter harsh lighting. You may also benefit from using dark mode on smart devices.
Adjustable lighting at home: dimmers, warm bulbs, avoid fluorescents
Simplify visual environments: reduce clutter, neutral colours, calming decor
Reduce visual overload by creating clear, tidy spaces around your home. Minimise clutter if this is distressing or distracting.
Food sensitivities can involve texture, smell, temperature, or the act of chewing and swallowing.
Safe foods: it’s okay to have consistent “safe” options, especially when overwhelmed. You may wish to make a list of safe foods if someone else shares the responsibility for meal preparation in your home.
Texture trials (sensory diets): slowly introduce new textures in familiar forms (e.g. crunchy veg in favourite sauces). Wait until you feel like you are in a calm, controlled environment before trying some new or strange.
Temperature: some prefer very cold or very warm foods
Limit strong smells: ventilate, cover dishes, or separate cooking spaces
Avoid pressure: ask people to support your autonomy when it comes to eating and avoid forcing variety. Try to communicate with friends and family if you feel they are pushing unrealistic expectations on you regarding what you eat.
Sensory processing is deeply personal — what soothes one person may overwhelm another. The goal isn’t to “toughen up” or “get used to it,” but to create a sensory environment and routine that supports comfort, focus, and wellbeing.
If you or someone you care for is struggling with sensory overload or avoidance, an occupational therapist can help assess needs, suggest tools, and design strategies that fit your lifestyle. I offer personalised occupational therapy services to help individuals better understand and manage their sensory needs. Get in touch if you’d like more support
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