Sensory Overstimulation: Understanding When “One Small Thing” Feels Overwhelming.
- Dawn Henderson
- Dec 10, 2025
- 2 min read
Your are not too much.
What is Sensory Overstimulation?
Sensory overstimulation, also called sensory overload, happens when your nervous system becomes overwhelmed by sights, sounds, smells, or touch. For neurodivergent adults, children with ADHD, or anyone with trauma experiences, this can feel sudden, intense, and exhausting, even when the trigger seems “small” to others.
Recently, I experienced this in a shop queue. A nearby automatic air freshener released a puff of scented spray, and the chemical smell hit me instantly. My toes scrunched, my shoulders and jaw tightened, and I covered my nose and mouth, trying to cope with the rising discomfort. I felt embarrassed and silly.
Why “Small Things” Aren’t Small to the Nervous System
Sensory processing differences with or without ADHD make filtering environmental stimuli more challenging. A tiny smell, sound, or movement can trigger a cascade of discomfort, anxiety, or even nausea. It reminds me of the childhood game, where items are added to a little plastic horse until one more item causes it to buck. Our nervous system works in a similar way: each small stimulus adds tension, and sometimes it doesn’t take much for the system to feel overwhelmed.
The internal dialogue often follows:
“Stop being dramatic.”
“You’re so sensitive.”
“Don’t make a fuss.”
“No one else is bothered.”
This self-shaming reaction is common for neurodivergent adults who have learned to suppress their sensory experiences.
Recognizing and Responding to Sensory Overload
When the queue hardly moved, nausea rose, and I considered leaving. But I also wanted to finish my task. Planning, energy, and intention all went into even being there.
Stepping outside offered some relief, but the discomfort remained. That’s when I remembered:
If this affects me so strongly, how might it affect others?
Someone with asthma or sensory sensitivities could and would be overwhelmed too.
Small Acts of Advocacy Make a Big Difference
I returned to the queue and calmly spoke to the shopkeeper while still fighting nausea, and feeling "dramatic". Thankfully, they listened and moved it.
This small act was also:
Activation followed by advocacy
Nervousness followed by assertion
Discomfort met with accommodation
Creating safety for myself and others, and choosing action instead of shame, was a release.
Coping Strategies for Sensory Overload
Here are a few ways to manage sensory overstimulation in everyday life:
Pause and notice your body: Acknowledge tension, nausea, or discomfort without judgement.
Step away when possible: Even a brief break can help regulate your nervous system.
Self-advocate gently: Speak up for your needs, whether at work, school, or in public spaces.
Use grounding techniques: Deep breathing, mindful observation, or tactile objects can help.
Plan for triggers: If certain environments are predictable, prepare coping strategies in advance.
You Are Not Too Much
Sensory overload does not mean you are “too sensitive” or “too dramatic.” It means your nervous system is communicating.
Whether we meet in my therapy room, outdoors, or online, I make space for your needs — from fidget toys to weighted blankets to dim lighting.
Together, we can gently notice, understand, and support what your body is telling you, and explore ways to meet those needs.
You are not too much. You are simply you and that has always been enough.
