Add Row
Add Element
therapy sofa
update
Salt River Therapy
salt river therapy logo
update
Add Element
  • Home
  • Subscribe
  • Contact Us
  • All Posts
  • Trauma
  • BIPOC
  • Family
  • Spirituality
  • Therapy
  • LGBTQ
  • Recovery
  • Relationships
  • Mental Health
  • Self Care
3 Minutes Read

How To Cope With Sensory Overload

Sensory overload is a state of excessive or overwhelming sensory stimulation. It can be caused by a variety of factors, such as loud noises, bright lights, crowds, or strong smells. People who experience sensory overload may feel anxious, irritable, overwhelmed, and even have meltdowns.


There are a number of things you can do to cope with sensory overload. Here are some tips:

Identify your triggers

What are the things that typically cause you to feel overwhelmed? Once you know your triggers, you can develop strategies for avoiding them or coping with them in a healthy way. For example, if you are sensitive to noise, you may want to avoid crowded places or wear noise-canceling headphones. If you are sensitive to light, you may want to wear sunglasses or use a dim light in your bedroom.

Take breaks

If you start to feel overwhelmed, take a break from the stimulating environment. Go for a walk, listen to calming music, or do some deep breathing exercises. Even a few minutes of break time can help you to reset and feel better.

Use grounding techniques

Grounding techniques can help you to connect with your body and the present moment. This can be helpful when you are feeling overwhelmed. Some examples of grounding techniques include:

  • Focusing on your breath
  • Wiggling your toes
  • Feeling your feet on the ground
  • Naming the objects you see around you

Use sensory tools

There are a variety of sensory tools that can help to reduce sensory overload. These tools can help to block out noise, reduce glare, or provide other sensory input. Some examples of sensory tools include:

  • Noise-canceling headphones
  • Sunglasses
  • Fidget toys
  • Weighted blankets

Talk to someone you trust

Talking to a friend, family member, therapist, or other trusted person can help you to process your emotions and develop coping strategies. They can also offer support and encouragement.


It is also important to remember that sensory overload is a spectrum. Some people are more sensitive to sensory stimuli than others. And, what triggers one person may not trigger another. It is important to listen to your body and identify what works best for you.

How to handle sensory overload in specific situations:

At a crowded event

If you are feeling overwhelmed by the noise and crowds, try to find a quiet place to take a break. You can also try wearing noise-canceling headphones or sunglasses.

At the grocery store

The bright lights and strong smells at the grocery store can be overwhelming for people with sensory overload. Try to go shopping during off-peak hours when the store is less crowded. You can also try wearing sunglasses and a mask to reduce stimulation.

At work or school

If you are feeling overwhelmed by the noise and activity in your work or school environment, try to find a quiet place to take a break. You can also try using noise-canceling headphones or fidget toys to help reduce stimulation.


If you or anyone you know is struggling to cope with sensory overload, it is important to seek professional help. A therapist can teach you additional coping skills and help you to develop a plan for managing your sensory needs. At Salt River Therapy, our experienced professionals can support you in learning about Sensory overload and how to keep it under control. Start now — click the button below to schedule a free phone consultation.   


Click To Book A Free Consultation


Mental Health Therapy

0 Comments

Write A Comment

*
*
Related Posts All Posts
07.23.2025

Why Therapy Isn’t Just for 'Crisis Mode' (And How to Get the Most Out of It)

Therapy isn't just for crisis mode—it can also benefit a person’s overall well-being. Learn how to make the most out of therapy sessions with these tips.

07.16.2025

What to Expect From Your First Therapy Session (And How to Know If It’s a Good Fit) 

Your first therapy session can be intimidating if you don’t know what to expect. Here’s what to expect and how to know if your therapist is a good fit.

07.09.2025

Do You Need to Have 'Problems' to Go to Therapy? Debunking the Biggest Myths

Debunk the misconception of needing 'problems' to go to therapy. Explore the myths about therapy and why seeking professional help benefits mental health.

Terms of Service

Privacy Policy

Core Modal Title

Sorry, no results found

You Might Find These Articles Interesting

T
Please Check Your Email
We Will Be Following Up Shortly
*
*
*