In this month’s Ask a Therapist, we’re joined by The Expansive Group therapist and coach Bridge Russell, LMSW (They/He). They’ll share about sensory profiles, overstimulation, and how to better care for your nervous system. Please note that the responses on our blog segment “Ask A Therapist” are not therapy, medical advice, or crisis management.  

Have you ever walked into a crowded store and immediately wanted to leave? Felt completely drained after a noisy social event? Found yourself super irritated by someone chewing nearby? Same.

Our nervous systems are constantly taking in information from the world around us, and for some people, that information can become overwhelming. While sensory sensitivities are often associated with neurodivergence, they’re actually something everyone experiences to varying degrees.

To help you better understand yourself and your needs, our staff therapist Bridge Russell, LMSW (They/He) helps us answer the following questions:

• What are sensory profiles?
• How can I tell if I’m overstimulated?
• Am I too sensitive?
• What happens if I ignore overstimulation?
• If I get overstimulated, does that mean I’m neurodivergent?
• What are common sensory sensitivities and helpful accommodations?
• What If my sensory needs affect other people?

What Are Sensory Profiles?

Everyone has a unique sensory profile, which refers to the way your nervous system responds to different types of sensory input.

While most people think about the five senses—sight, sound, smell, taste, and touch—our bodies also rely on other sensory systems including: 

• The vestibular system: helps with movement and balance
• Proprioception: our awareness of where our body is in space
• Interoception: our ability to notice internal signals like hunger, thirst, fatigue, or needing to use the bathroom

Some sensory experiences feel comforting or regulating, while others can feel neutral or overwhelming. For example: The sound of rain can help one person feel relaxed, while making another person feel distracted.

As Bridge explains, “We all have unique sensory profiles, meaning our nervous systems respond differently to sensory input.” Understanding your own sensory profile (how you uniquely perceive sounds, sights, smells, tastes, and textures) can help explain why certain environments leave you feeling energized while others leave you exhausted. Instead of judging yourself for your reactions, you can begin responding with greater curiosity and self-compassion.

How Can I Tell If I’m Overstimulated?

Overstimulation doesn’t look the same for everyone. Some people become anxious or restless. Others feel irritable, emotionally reactive, exhausted, or suddenly unable to focus. Some people shut down entirely.

If you notice these signs, the first step isn’t to force yourself to “push through.” Instead, consider what might help regulate your nervous system. Bridge recommends simple strategies like movement, cold water, finding a quieter space, or changing your environment.

Try The Recipe Exercise: Bridge suggests a grounding exercise they call the “recipe” exercise. “Choose something you know how to do very well, then slowly walk yourself through each step in detail as if you are teaching it to someone else,” Bridge says. For example, talk yourself through each step of cooking your favorite recipe or imagine & describe the snacks and activities you pack for beach days. Focusing on each small step can help anchor you in the present moment while reconnecting you with a sense of competence and familiarity.

Am I Too Sensitive?

Many people worry that they’re “too sensitive,” especially if they seem more affected by noise, crowds, bright lights, or other forms of stimulation than the people around them. Bridge’s answer is reassuring: “No. You may have a part of you that feels ‘too sensitive,’ and that part is worth approaching with curiosity.”

Rather than criticizing yourself, try asking what your nervous system may be responding to in that moment. There may be a perfectly understandable reason why your body is asking for less stimulation or more support. Listen to that part of yourself, take it seriously, and tend to it.

What Happens if I Ignore Overstimulation?

Occasionally feeling overwhelmed is part of being human. But repeatedly ignoring your nervous system’s signals can have consequences.

In the short term, overstimulation can lead to irritability, exhaustion, and difficulty concentrating. Over time, chronic overstimulation without enough opportunities to recover may contribute to chronic stress and burnout.

Bridge also emphasizes that regulation isn’t simply about making better choices. Access to rest, supportive relationships, financial stability, childcare, flexible work schedules, and safe environments isn’t equally available to everyone.

As they explain, sometimes our bodies know exactly what they need, but we simply don’t have access to it. When possible, learning to understand your nervous system, and responding with curiosity instead of constantly pushing through, can make a meaningful difference.

If I Get Overstimulated, Does That Mean I’m Neurodivergent?

Not necessarily. Everyone experiences sensory overload at times, especially during periods of stress, illness, lack of sleep, or major life changes.

While heightened sensory sensitivities can be common among neurodivergent people, including those with ADHD or autism, experiencing overstimulation alone isn’t enough to determine whether someone is neurodivergent. If sensory challenges are frequent, significantly interfere with daily life, or you’re noticing other lifelong patterns, it may be worth meeting with a healthcare provider who can provide you with a more comprehensive evaluation. A therapist can help you assess symptoms and refer you to a clinician who can provide you with a formal assessment.

What Are Common Sensory Sensitivities and Helpful Accommodations?

Sensory sensitivities can involve:

• Bright lights
• Loud or overlapping noises
• Crowded environments
• Certain textures in clothing or food
• Strong smells
• Difficulty noticing internal signals like hunger, thirst, or fatigue

The good news is that accommodations don’t have to be complicated.

Bridge recommends strategies like wearing noise-canceling headphones, taking sensory breaks throughout the day, adjusting your environment when possible, lowering expectations during periods of overwhelm, and setting reminders to check in with your body’s needs.

They also offer a helpful reframe: “Sometimes asking, ‘When was the last time I ate?’ is more helpful than asking, ‘Am I hungry?’” If feeling your hunger cues is difficult, external reminders like an alarm on your phone can be helpful.

The goal isn’t to never feel overwhelmed because everyone becomes overstimulated sometimes. According to Bridge, “Sensory sensitivities are part of being a human animal. The goal isn’t to never feel overwhelmed; it’s to better understand what helps your nervous system recover.”

Whether that’s taking movement breaks, wearing headphones, changing your environment, checking in with your body’s basic needs, or leaning on supportive people, small accommodations can make a big difference.

What If My Sensory Needs Affect Other People?

Many people hesitate to ask for accommodations because they’re worried about inconveniencing others. Bridge encourages people to challenge that belief. “Having needs does not make you a burden, and you are not too much,” they say.

Communicating what helps you—whether that’s lowering the lights, taking a break, wearing headphones, or stepping outside for a few minutes—is a healthy part of building relationships. It’s also okay to have conversations about what feels manageable for everyone involved.

At the same time, Bridge acknowledges that not everyone has access to ideal accommodations. In those situations, even small acts of self-care or tiny moments of relief can make a difference.

Therapist Can Help You Build Your Overstimulation Toolkit

If you’re looking for extra support, we’ve got a team of therapists and coaches who can provide the tools and space to explore this further. All of our offerings are affirming of neurodiversity and multicultural identities, are affirming of sex and non-traditional relationship structures, and are supportive of queer and trans identities.

You can connect with one of our therapists or coaches using our intake form. We offer individual and relationship support. In addition, check back regularly for support group openings where you can be in community while healing. 

‍Have questions for a therapist? Want to see it answered in our Ask A Therapist column? Submit your question here!

Picture Credit: Heartbreak High