"If One More Thing Touches Me, I Will Scream (Sensory Burnout 101)"

Sensory burnout is a common experience for many neurodivergent people—especially those who are autistic, ADHDers, or have sensory processing differences. It happens when your nervous system is overstimulated for too long without enough regulation or rest.

Here are some practical and compassionate tips to help prevent it:

🌿 1. Know Your Triggers

• Track patterns: Notice which environments, sounds, lights, textures, or interactions consistently drain you.

• Use tools: Keep a sensory journal or use a simple note-taking app to record your observations.

🧘 2. Build in Recovery Time

• Rest before you're overwhelmed: Don’t wait until you’re at capacity to take a break.

• Schedule downtime after high-sensory experiences (e.g., commuting, shopping, meetings).

• Micro-breaks count too: 2–5 minutes of quiet, movement, or disengaging can help reset your system.

🎧 3. Use Sensory Aids

• Noise-canceling headphones or earplugs: Block out overwhelming sounds in public spaces or loud work areas.

• Sunglasses, hats, or visors: Help reduce harsh lighting or glare.

• Comfort items: Fidgets, weighted blankets, or soft textures can regulate your system.

🧩 4. Design Sensory-Friendly Spaces

• Home/work zones: Adjust lighting, reduce clutter, and add calming elements (plants, soft colors, scent-free spaces).

• Safe retreat: Have a low-stimulus space you can go to when needed.

🕰️ 5. Pace Your Commitments

• Avoid overscheduling: Build spaciousness into your day/week.

• Say no or reschedule when you're sensing early signs of overload.

• Batch similar tasks to reduce switching and environmental changes.

🔄 6. Practice Regulation Techniques

• Deep pressure or movement: Stretching, yoga, or gentle bouncing can soothe the nervous system.

• Breathing exercises: Slow, intentional breathing helps reset overstimulation.

• Stimming: Let yourself stim without judgment—it's a natural way to regulate sensory input.

💬 7. Communicate Your Needs

• Let trusted people know what helps you and when you're getting overwhelmed.

• Use scripts or visuals if talking is hard during sensory overload.

🧠 8. Self-Kindness + Realistic Expectations

• It’s not your fault that you have limits—everyone does, yours just might be different.

• Honor your needs even when the world doesn’t.

• Celebrate small wins: Catching overload before it hits is a huge skill.