Sensory Overload: The Silent Burnout Trigger
We talk a lot about burnout in the neurodivergent community, but not nearly enough about the role sensory overload plays in it.
This one’s sneaky. It doesn’t always look like stress or exhaustion on the outside. Sometimes it looks like silence. Or irritability. Or a full-body shutdown that no amount of rest seems to fix.
Bud is blessed enough that I have the unique ability to display all three simultaneously. But wait, there’s more!
What Is Sensory Overload?
Sensory overload happens when one or more of your senses takes in more input than your brain can handle. For neurodivergent folks, especially those with autism & ADHD, the threshold for “too much” can be way lower than what’s considered typical.
And we’re not just talking about big, obvious stuff like fireworks or screaming children. Sensory overload can come from:
Fluorescent lighting that buzzes just enough to wear you down
Clothing tags or seams that feel like sandpaper
Layers of background noise (TV’s humming, fans whirring, clicking pens, distant conversations)
Bright screens and constant notifications
Strong smells from perfume, cleaning products, or food
When your nervous system is constantly working overtime to filter, suppress, or endure these inputs, it creates a slow, steady drain. Over time? That drain becomes burnout.
How It Feels
Everyone experiences sensory overload differently, but some common signs include:
Trouble focusing or processing language
Heightened irritability or emotional outbursts (it’s highly possible that I once fell to the ground SOBBING because a trip to the eye doctor was WAY too much one day. Bud remembers.)
Headaches or nausea
Anxiety or panic
A strong urge to flee or escape (see point 2)
Full shutdown (going nonverbal, collapsing, dissociating)
And let’s be clear: you don’t need to justify or “prove” your overload. If your body says “too much,” that’s reason enough.
Sensory Overload vs. General Exhaustion
Typical burnout is often linked to overwork or lack of rest. Neurodivergent burnout, though? It’s often about sensory accumulation. You can get eight hours of sleep and still wake up fried because your brain hasn’t had a break from the input. It NEVER stops!
We aren’t tired from doing too much. We’re EXHAUSTED from EXPERIENCING too much, with no off switch.
Strategies That Actually Help
So what can you do?
Here are a few things I suggest to clients (and use myself):
1. Know Your Triggers
Start noticing what consistently overstimulates you. Keep a log if it helps. Over time, you’ll spot patterns—certain environments, sounds, textures, times of day, etc.
2. Create a Sensory Reset Plan
Have go-to tools or routines to calm your nervous system. This could be:
Noise-canceling headphones
Weighted blankets
Dimming lights or using blue-light filters
Fidget tools or texture objects (texture objects are a personal fave)
Stepping outside for fresh air
Lying in the dark for 10 minutes
(I’ve also created a Sensory Reset Toolkit for exactly this reason—link below.)
3. Set Boundaries Before You Crash
If you know a space will be overstimulating, plan an exit strategy. Take breaks. Say NO! Block off recovery time afterward. Your body will thank you.
4. Advocate for Accommodations
Whether you’re at work, school, or even with family…ask for what you need!!! This could be a quieter room, less fluorescent lighting, permission to wear noise protection, or flexible scheduling.
You are allowed to BE who you are.
For Real
The world isn’t designed for sensory sensitivity, but that doesn’t mean we have to just deal with it until we break.
You don’t need to earn comfort.
You don’t need to apologize for needs.
You don’t need to burn out just to fit in.
Start small. Build your sensory awareness like a muscle. And if you’re already deep in the burnout fog, know this: there is NOTHING “wrong” with you. You’re overstimulated. And you can recover.
I see you.
Tools That Might Help
Download the Sensory Reset Toolkit
Check out my coaching program for burnout recovery
Browse my blog archive on unmasking, identity, and ND healing
Follow along on Instagram, TikTok, and LinkedIn for visuals and bite-sized insights from this piece. And if this resonated, share it with someone else who gets it.
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About the Author
Gal is an autistic artist, late-diagnosed at 49, and the creator of AuRTistic Expressions—a space where neurodivergent truth meets creative survival. Through blog posts, printables, courses, and the “This Might Get Messy” podcast, Gal explores what it means to unmask safely, communicate authentically, and make art that doesn’t ask for permission. Stick around—there’s plenty more where this came from.
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