Sensory Overload vs. Sensory-Seeking: A Neurodivergent Balancing Act

For many neurodivergent people, navigating the sensory world is a daily balancing act. Some moments are overwhelming, with sights, sounds, and sensations crashing like waves against the brain. At other times, the same person might seek out sensory input—craving textures, noises, or movements that bring comfort or focus. This duality, often misunderstood, is an integral part of life for those with autism, ADHD, or other forms of neurodivergence. I for one can feel overwhelmed by sudden or unfamiliar sounds but when I can control the sound through my headphones I find these sensory-seeking behaviours helpful and stimulating, almost calming even though some might think having music blasting at between 90-100 is too loud!

What is Sensory Overload?

Sensory overload occurs when the brain receives more sensory input than it can process. This might include:

- Loud noises: Crowded environments, traffic, or sudden alarms.

- Bright lights: Fluorescent lighting, flashing screens, or harsh sunlight.

- Physical sensations: Clothing tags, crowded spaces, or unexpected touch.

For someone experiencing sensory overload, even everyday environments can feel chaotic. The brain struggles to filter what’s important, making everything seem equally urgent and overwhelming.

Symptoms of sensory overload might include:

- Irritability or anxiety.

- A strong urge to escape or shut down.

- Difficulty focusing or processing thoughts.

- Physical reactions like headaches or nausea.

What is Sensory Seeking?

On the flip side, sensory seeking is when an individual actively craves certain types of sensory input. This might look like:

- Touching textures: Soft fabrics, rough surfaces, or repetitive motions like rubbing.

- Seeking movement: Rocking, pacing, or jumping.

- Loving sounds: Playing music on repeat or humming the same tune.

Sensory seeking can help regulate emotions or improve focus, especially when dopamine levels are low, as is common in ADHD. It can also serve as a coping mechanism for boredom or stress.

The Neurodivergent Balancing Act

Here’s where it gets complex: many neurodivergent individuals experience both sensory overload and sensory seeking, sometimes within the same day. For example:

- A person with autism might feel overwhelmed by the chaos of a busy supermarket but find immense comfort in the repetitive motion of rocking or hand-flapping afterwards.

- Someone with ADHD might struggle to focus in a noisy office but use fidget toys or background music to help “wake up” their brain and stay productive.

Understanding this duality is key to creating supportive environments.

How to Manage Sensory Challenges

Whether you’re neurodivergent yourself or supporting someone who is, here are some strategies to navigate the sensory balancing act:

For Sensory Overload:

1. Create quiet zones: Find or create spaces with minimal sensory input for decompression.

2. Use sensory aids: Noise-cancelling headphones, sunglasses, or soft clothing can help reduce overwhelming stimuli.

3. Plan ahead: If you know an environment will be overstimulating, take breaks or limit exposure.

For Sensory Seeking:

1. Incorporate sensory tools: Use fidget toys, textured items, or weighted blankets.

2. Find sensory-safe outlets: Activities like swimming, dancing, or playing with sensory bins can satisfy cravings.

3. Stim freely: Allow repetitive movements or actions that bring comfort, as long as they’re safe and non-disruptive.

Embracing Sensory Diversity

Sensory overload and sensory seeking aren’t just quirks—they’re ways that neurodivergent brains process and interact with the world. Instead of labelling these behaviours as “good” or “bad,” we should strive for understanding and acceptance.

By recognising the sensory needs of neurodivergent individuals, we can create environments where everyone feels safe, supported, and empowered to thrive.

Final Thoughts

The sensory balancing act of overload and seeking is a deeply personal experience that reflects the diversity of neurodivergent lives. Whether it’s turning down the volume on the world or finding joy in a sensory-rich experience, these needs are valid and deserve respect.

What’s your experience with sensory overload or seeking? Share your story in the comments—I’d love to hear how you navigate the sensory world.