The Introverted Detective: Sensory Overload

Let's talk about sensory overload, when everything is too loud and only you are bothered by it. Fun? No, but the world is not getting any quieter for you. And most of the time we don't say anything about it. Today I'm diving into the science of it, why it happens, and what we can do about it.

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Like I said, we often don't say anything about it. The office conversations might be traveling down your hall, the music down the hall might override your focus music, and you might hear multiple conversations simultaneously. Oh, and you might even turn off your focus music to lower the stimulus you hear.

The truth is the world doesn't lower the volume because we are overwhelmed by loud sounds all at once. It doesn't lower the volume for introverts, either. We simply adjust and cope the best we can. Introverts may even be some of the population dealing with sensory overload. I know I do every time I go to my evening job. So much comes at you at once in public service work. Everyone seems to want everything all at once most days. I have made people stop and tell me what they want from me one by one. The sad truth is that life does not come at you one thing at a time.

What Is Sensory Overload

It is literally the fact your brain cannot handle all the input from all your senses. Too much information to process is the definition of sensory overload. The brain then goes into fight, flight, or freeze (which explains that facial expression I get - the one where everyone asks if I'm okay when I'm trying to figure out what to do first). Your anxiety levels ramp up like you're an animal trapped by a predator. It may take a second or two or three or ten to calm down.

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Symptoms of this include anxiety or overexcitement, stress, fear, panic, irritability, physical discomfort, restlessness and inability to relax, confusion, racing and intrusive thoughts, inability to focus, and a strong urge to get out of the area or cover your eyes/ears. It can be mistaken for bad behavior in small kids, as it can cause tantrums or meltdowns. Be aware of this while raising your kids. Adults can decently try to mask this, but most children cannot mask anything at young ages. The symptoms above can lead to a panic attack when it becomes to much. When your kids meltdown do not scream back! I understand you as a parent are frustrated, but they can't hear you over their brain not processing all their senses. Take them to a calm place (the car, the family bathroom, the parking lot...anywhere really) and speak softly. Screaming back will actively make sensory overload one hundred times worse.

What can cause those symptoms? Let's go down the list. We have crowds and tightly packed spaces, loud sounds such as music or fireworks, strong smells, unpleasant touch, sudden and unwanted physical contact, drastic changes in the environment (such as light, temperature, and sound), and emotionally charged situations and groups of people. Some of these warrant a fight or flight response (unwanted touch being a major red flag for many reasons), but others might be built into a concert experience and many festivals.

The most susceptible people are those with a sensory processing disorder (hard to process any senses), generalized anxiety disorder, ADHD, Autism, previous trauma, and PTSD. Or you've just had an awful day and your stress is through the roof to begin with. I'll let you google all those later if you want to, but it makes sense given all those conditions and how they influence the brain. PTSD may even classify some sounds as bombs and mortal danger, which is why some veterans dive under tables at certain sounds. Anxiety already leaves you closer to fight or flight than average, which means you get some more added anxiety from that sensory overload after the fact - like a horrible anxiety and sensory overload sandwich.

How To Cope

Bad news, the world isn't getting any less messed up and won't be accommodating you (unless you are in a facility that's built for that). While the exceptions do exist (like in a mental health facility and centers built for autistic children), I wouldn't hold my breath. Most public spaces are not free from the loudness of our world. This is precisely why headphones and earplugs were made to muffle sound. You can find discreet ones online and some kids have them for the purpose of their own mental health. Aside from this, there are other ways to cope.

Take note of whatever triggers you. If you hate crowds don't go to the Taylor Swift concert or the music festival next door. Stay home. Avoid what you can. I know that isn't always possible, but try to avoid what you know triggers you. Set up your space to be a haven free of triggers. For example, people who reduce stress while reading can put a reading corner in place. If two sources of media playing at once annoys you and your home is full of that (roommates, siblings, house guests) make a zone for yourself free of loud media - away from those people who do that. Headphones go a long way.

Can't avoid something? Plan ahead. If you need to find a zone to retreat to or talk to people about this, do it. Bring headphones or earbuds. Communicate with your loved ones as much as possible about your triggers. As long as they'll hear you out and understand your issues, they'll probably try to minimize what triggers you. Some might not understand, though, so I'd suggest feeling it out and preparing as you need to. Leave the party as you need to and create the signal for "I have to go home" with anyone around you that you trust.

Identify safe zones and go back to them when necessary. It might be your car, your desk, your home, your secret place under the stairs...It doesn't matter where it is. Developing routines also helps you deal with it, a routine that avoids those situations ideally.

Sensory toolkits include (for adults) those discreet earbuds or a pair of noise-canceling headphones, sunglasses, and fidget toys (easily hidden on your backpack or purse for discreet use in public - at least that's what I'd do). If you are afraid to look different, look for all the discreet keychain fidgets and buy some nice, flattering headphones. Also, does anyone really care except you? Probably not. We all fear judgment while walking around our peers. If your headphones look cool on you, not one person will say a word except "great headphones!".

Deep breathing is a good way to calm yourself. For 3 seconds breath in, 3 seconds breath out, 3 seconds breath in until you can think. Grounding is another option, where you name 5 things you are seeing, touching, smelling, hearing, and tasting (for racing thoughts once your are out of the situation).

As always, take care of your body and your mind. Eat, drink, shower, destress at home doing what you love, sleep, get exercise... You get the point. Less stress equals, hopefully, less sensory overload. Go do yoga or learn calming techniques if you need to teach yourself to calm down.

Most of all, say something to a professional when it is happening to you frequently. Whether you need a counseling session or medication, they'll help you or your child get the help needed to live your best life. Kids especially need the extra coping skills taught to them. They haven't built their armor against the outside world like adults have.

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