Anxiety & Sensory Overload: Why the World Feels “Too Much” Sometimes

Ever felt like the world is just… too loud, too bright, too much?

If you’re neurodivergent (ADHD, autism, etc.) or a highly sensitive person (HSP), you might experience sensory overload more often and more intensely than others. And when your brain gets overwhelmed by sensory input, anxiety can spike fast.

Why Sensory Overload Feeds Anxiety

1. Your nervous system processes more data
For HSPs and many neurodivergent people, your brain picks up everything—the hum of the fridge, the flicker of fluorescent lights, the tone in someone’s voice. It’s exhausting.

2. Your brain can’t “filter” stimuli easily
Most people can tune out background noise or ignore the tag in their shirt. But if your sensory gate is wide open, small irritations can feel unbearable.

3. Overload can trigger fight-or-flight
When the senses are bombarded, your body reacts as if it’s in danger—heart racing, muscles tensing, mind racing.

Tools to Soothe Your System

• Lower the input: Noise-canceling headphones, sunglasses, soft clothing, low-light lamps.

• Plan “buffer time”: Give yourself space to decompress before and after busy or noisy events.

• Ground through your senses: Touch something soft, breathe slowly, or focus on one calming sound.

• Listen to your body: If you need to leave, it’s okay to leave.

You Are Not Flawed

Sensory sensitivity isn’t a flaw—it’s a trait. You notice details others miss, which can be a strength. By learning how to protect your nervous system, you can keep anxiety from taking over.

At Found we help children, teens, and adults navigate anxiety, overstimulation, and the unique challenges of being highly sensitive or neurodivergent.

Offices located in Provo, UT | Online therapy across Utah