Sensory Fatigue

Have you ever reached the end of a busy day and felt like every sound was too loud, every light too bright, and the thought of anyone touching you made you want to crawl into a cave? That’s sensory fatigue — the deep exhaustion that comes when your nervous system has processed more input than it can comfortably handle.

It’s not just regular tiredness. It’s the specific worn-out feeling that comes from your brain working overtime to filter and process all the sensory information around you. And if you’re neurodivergent, you probably know this feeling all too well.

What sensory fatigue actually feels like

Sensory fatigue can show up in ways that might surprise people who don’t experience it:

Physical sensations:

• Every sound feels amplified and irritating
• Lights seem harsh and overwhelming
• Normal touches feel uncomfortable or painful
• Even your own clothes might feel scratchy or restrictive
• You feel physically drained despite not doing much

Emotional responses:

• Getting snappy or irritated over small things
• Feeling overwhelmed by simple decisions
• Wanting to withdraw from people and activities
• Crying or feeling emotional without an obvious reason
• Feeling like you just can’t cope with one more thing

Mental effects:

• Difficulty concentrating or thinking clearly
• Forgetting things you normally remember easily
• Struggling to process what people are saying
• Feeling like your brain is “full” or “fuzzy”

Why neurodivergent people experience this more

If you have ADHD, autism, or other sensory processing differences, your nervous system might work harder than typical to process everyday sensory information. What feels like background noise to others might require significant mental energy for you to filter out.

This means you can reach sensory overload faster and need more recovery time. It’s not a character flaw or weakness — it’s just how your particular nervous system functions.

Even positive sensory experiences can contribute to fatigue. A fun concert, a bustling family gathering, or a day out shopping can all be enjoyable but still leave you completely drained.

Common triggers

Sensory fatigue can build up from:

• Noisy environments (open offices, busy restaurants, crowded spaces)
• Bright or flickering lights
• Strong smells or chemical odors
• Lots of physical contact throughout the day
• Busy visual environments with lots of movement
• Multiple conversations happening at once
• Scratchy, tight, or textured clothing
• Being “on” in social situations for extended periods

Recovery strategies that actually help

When sensory fatigue hits, your body is telling you it needs a break. Some things that can help:

Create sensory calm:

• Find a quiet, dimly lit space
• Use noise-canceling headphones or earplugs
• Remove uncomfortable clothing
• Use a weighted blanket for comforting pressure
• Avoid strong smells or bright screens

Give yourself permission to withdraw:

• Take breaks from social interaction
• Say no to additional plans or requests
• Ask others to handle tasks that require sensory processing
• Postpone decisions until you’re feeling more regulated

Use gentle, positive sensory input:

• Listen to calming music or nature sounds
• Take a warm bath or shower
• Do gentle stretching or movement
• Engage with textures that feel good to you
• Spend time in nature if that feels restorative

You’re not being dramatic

Sometimes people don’t understand sensory fatigue because it’s invisible. You might look fine on the outside while feeling completely overwhelmed internally. This can lead to feeling guilty or like you’re being “too sensitive.”

But sensory fatigue is real, valid, and completely understandable given how your nervous system works. You’re not broken, high-maintenance, or weak. You’re human, and your nervous system has limits just like everyone else’s — yours might just be different.

Taking time to recover from sensory fatigue isn’t selfish. It’s necessary self-care that allows you to show up as your best self when you’re ready.