If you follow me on social media, you know that I am very active in my local theatre community, where I musically direct shows. As I write this, I am a week out from opening night of my latest show, and it has been a whirlwind of rehearsals. As a result, not only have I found my sensory sensitivities triggered, but I’ve seen many of my cast members struggling as well.
If you’re neurodivergent, sensory sensitivities can make everyday environments feel unpredictable. One loud noise, harsh light, or sudden shift in your surroundings can send your nervous system into a tailspin. Your heart races, your muscles tense, and your brain goes into survival mode, often before you even realize what’s happening.
This isn’t you being “too sensitive.” This is your nervous system responding exactly as it has been wired to respond.
And the good news?
There are ways to calm your system down and regain a sense of safety and control. Here’s how to support yourself both in the moment and after the overwhelm hits.
When you’re triggered in the moment
When your senses are overloaded, your brain temporarily prioritizes survival over logic. That’s why thinking clearly becomes almost impossible. The goal is to remove or reduce the sensory threat and send signals of safety to your nervous system.
Step away or minimize the stimulus
Your system can’t calm down until the trigger lessens.
If you can,
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Step into a quieter space
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Turn away from bright lights
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Dim the lights if you’re at home
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Put on sunglasses or pull up a hood
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Cover your ears temporarily
Even small adjustments help.
Use sensory shields
Think of these as tools that reduce incoming sensory input:
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Noise-canceling headphones
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Earplugs
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Sunglasses or tinted glasses
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Hats or hoodies
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A scarf or mask to create a sense of cocooning
These tools aren’t “extras”. They’re accessibility supports for your nervous system.
Apply deep pressure
Deep pressure is one of the fastest ways to signal “I’m safe” to your body.
Try:
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Hugging yourself tightly
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Pressing your back into a wall
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Using a heavy jacket or bag
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Pressing your hands together
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Firmly planting your feet on the floor
This grounds your body when everything feels chaotic.
Keep your breathing simple
During sensory overwhelm, complex breathwork is overwhelming.
Use a one-step method:
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Inhale slowly for 2–4 seconds
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Exhale longer (4–6 seconds)
Long exhales activate your parasympathetic nervous system—the calming part.
Reduce all sensory input
Even if sound triggered you, lowering all input helps your system reset.
Try:
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Closing your eyes
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Turning your back to the noise
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Looking at the floor
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Putting your hands over your ears
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Lowering lights if possible
You’re giving your brain a moment to recalibrate.
After the trigger: how to calm and reset
When the loud noise or bright light passes, your nervous system may still feel “stuck on high.” These strategies help you come back down more quickly and gently.
Use rhythmic movement
Rhythm soothes the nervous system.
Try:
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Slow rocking
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Gentle pacing
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Tapping your hands
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Squeezing a stress ball
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Humming
Predictable rhythm brings your body back into regulation.
Ground yourself through one sense at a time
Avoid overwhelming yourself with multitasking grounding techniques.
Pick one:
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Touch: hold something cool or soft
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Sight: focus on a simple object
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Sound: listen to something calming
Let your brain anchor to one steady input.
Use temperature as a reset button
Temperature changes can create an instant shift.
Try:
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Splashing cool water on your hands or face
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Holding a warm mug
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Using a cool compress
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Sitting with a warm blanket
Temperature draws your nervous system out of panic mode.
Regulate through movement
After an animal faces and survives a threat, it shakes its body. This is a signal to their nervous system that the danger has passed. Your body may still be buzzing after a trigger. Gentle movement helps release tension.
Try:
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Shaking out your hands or body
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Stretching
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Slow walking
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A few easy body-weight movements
Movement completes the stress cycle your body started.
Offer yourself sensory comfort
After sensory overload, your system needs soothing input.
Think:
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Soft blankets
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Weighted blankets
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Fuzzy socks
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Warm drinks
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Dim lighting
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Quiet spaces
These aren’t indulgences, they’re medicine for your nervous system.
Long-term support for sensory sensitivities
You can’t eliminate sensory triggers, but you can build a lifestyle that supports your needs.
Consider:
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Identifying your most common triggers
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Keeping a “sensory toolkit” in your bag or car
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Adjusting your home lighting
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Incorporating daily calming practices (breathwork, grounding, stretching)
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Taking breaks before you reach overwhelm
With the right supports, your nervous system becomes more resilient—not less sensitive, but better cared for.
You’re not too sensitive…your nervous system just works differently
Being triggered by loud noises or bright lights isn’t a flaw. It’s a sign that your brain processes the world more intensely and more deeply than others might. By learning how to support your nervous system in these moments, you’re not just coping—you’re creating a life that honors the way you’re wired.
