Navigating Sensory Burnout on the Journey to Diagnosis

Living with undiagnosed autism and ADHD comes with unique challenges, many of which are hard to understand unless you've lived them. One of the hardest to explain—and to experience—is sensory burnout. Sensory burnout isn’t just feeling overwhelmed; it’s the result of prolonged exposure to sensory inputs that become increasingly difficult to manage. Without the tools and support that a diagnosis can bring, it’s a cycle that can feel unbreakable.

What is Sensory Burnout?

Imagine a day where every sound feels louder, every fabric seems rougher, and every light appears too bright. This heightened sensitivity can build up over time, leading to sensory burnout. For neurodivergent people, sensory burnout is a state of physical and mental exhaustion caused by ongoing sensory overwhelm.

It’s more than just feeling tired. It can impact the ability to focus, communicate, and even complete basic tasks. In a world where people often encourage "pushing through," this kind of burnout is not just about lacking energy—it’s about feeling completely overloaded and drained by things others don’t even notice.

My Experience with Sensory Burnout

Before I even considered testing for autism and ADHD, I thought my reactions to sensory experiences were just quirks or personal sensitivities. I would avoid certain social situations or struggle with environments that were too loud or visually overwhelming. But without the framework of a diagnosis, I didn't understand why I was so drained afterward, nor did I have the language to explain it to others.

When I have a lot on, even if something gets ticketed off my todo list I can still worry about if I have done that task or have the perception that I have stuff to do even when I don't. Burnout for me feels like I'm constantly tired even with rest.

Another example is, going to a crowded place like a shopping mall can lead to hours, if not days, of recovery time. The barrage of lights, sounds, and movements overstimulates my senses, leaving me mentally and physically exhausted. Even a task as simple as visiting the grocery store can trigger burnout if the environment is particularly overwhelming that day.

How I Cope (and What I’ve Learned)

While I’m still on my journey toward a formal diagnosis, I’ve developed some strategies to manage sensory burnout:

1. Scheduling Downtime: Now, I schedule quiet time after particularly sensory-heavy experiences. This can be anything from listening to calming music to sitting in a dimly lit room. This recovery time is non-negotiable. I am not always good at this one if I am honest but I try to find time for me when I can.
2. Using Sensory Aids: Noise-cancelling headphones and tinted glasses have been life-changing for me. Simple tools like these help reduce sensory input and make environments feel more manageable.
3. Creating Sensory-Friendly Spaces: At home which is also where I work, I try to create sensory-friendly spaces—places where I can control the lighting, reduce noise, and make things as comfortable as possible. Small changes, like using soft lighting and textures I find soothing, make a big difference. I recently bought a toy from Primark that's a cuddly toy shaped like a burger that has different soft feeling textures and a beanbag within it so it's weighted. I find this really helpful when I feel stressed and need to transition from working to home life.
4. Self-Advocacy: I’ve started being open about my needs in certain situations, especially at work. Explaining that I need a quieter environment or prefer written communication can feel intimidating, but it’s been essential in reducing sensory burnout.

Why This Matters in the Workplace

Sensory burnout isn’t just a personal issue—it affects productivity, focus, and job satisfaction. For organizations, understanding sensory needs can be a game-changer for neurodivergent employees. Something as simple as offering quiet spaces, flexible work hours, or noise reduction measures can have a profound impact on overall well-being and performance.

Moving Forward

The journey to a formal diagnosis is different for everyone, but sharing our experiences with sensory burnout helps build understanding. By bringing more awareness to these issues, we can start creating spaces—at work and beyond—that accommodate everyone’s needs.

Have you experienced sensory burnout, or are you managing sensory needs in a neurodivergent-friendly way? I’d love to hear your thoughts in the comments below!