Somatic Strategies for Sensory Overload
You know that feeling when the world suddenly becomes too much? Maybe you're in a crowded store and the fluorescent lights feel like they're drilling into your brain, the background music is competing with chattering voices, someone's perfume is making you nauseous, and your clothes feel like they're made of sandpaper. Your nervous system is screaming "ESCAPE!" but you're supposed to just... keep functioning normally.
If this sounds familiar, you're not alone. Sensory overload affects millions of people—particularly those who are neurodivergent—and it's not a character flaw or weakness. It's your nervous system doing exactly what it's designed to do: protect you from what it perceives as overwhelming input.
But here's the good news: you don't have to live at the mercy of sensory overwhelm. Somatic strategies can help you move from that frantic, scattered feeling back to a place of groundedness and calm—often more quickly than you might think possible.
Your Sensory System
Before diving into solutions, let's understand what's actually happening when you experience sensory overload. Your nervous system is constantly processing massive amounts of information from your environment—sights, sounds, smells, textures, temperatures, and even more subtle inputs like barometric pressure or electromagnetic fields.
For some people, this processing happens like this:
Sensory input comes in
The nervous system filters out irrelevant information
Important signals get through to conscious awareness
The system stays regulated and functional
For others (especially neurodivergent individuals), it looks more like:
Sensory input floods in without adequate filtering
Everything feels equally important and demanding attention
The nervous system becomes overwhelmed and dysregulated
Fight, flight, freeze, or fawn responses get triggered
Many neurodivergent people have richer, more detailed sensory experiences that can be both a gift and a challenge. The key is learning how to work with your unique sensory wiring rather than fighting against it.
The Somatic Approach to Sensory Regulation
Traditional advice for sensory overload often focuses on avoidance: "Just remove yourself from triggering environments" or "Use noise-canceling headphones." While these strategies can be helpful, they're not always practical, and they don't help you build internal regulation skills.
Somatic approaches work differently. Instead of just managing external inputs, they help you:
Recognize early warning signs of sensory overwhelm in your body
Use your body's wisdom to regulate your nervous system in real-time
Build resilience so you can tolerate more sensory input when needed
Recover more quickly when you do get overwhelmed
The goal isn't to eliminate all sensory challenges—it's to give you tools to navigate them with more skill and less suffering.
Somatic Strategies for Sensory Overload
1. The 5-4-3-2-1 Sensory Grounding (Modified)
Traditional grounding asks you to notice 5 things you see, 4 you hear, etc. When you're already overwhelmed, this can make things worse. Here's the somatic version:
Instead of seeking MORE input, focus on:
1 part of your body that feels calm or neutral (maybe your feet on the ground)
1 slow, deep breath that you can actually feel
1 gentle movement that helps you feel more settled (swaying, tapping, stretching)
The key: Go toward what feels soothing, not what adds more stimulation.
2. The Pressure Reset
When your nervous system is scattered by too much input, deep pressure can help reorganize and ground you.
Techniques to try:
Self-hug: Wrap your arms around yourself and squeeze gently
Wall push: Place hands on a wall and gently push for 30 seconds
Floor pressure: Lie on the floor and let gravity provide deep pressure
Blanket wrap: Tightly wrap yourself in a heavy blanket
Foot pressure: Press your feet firmly into the ground while sitting or standing
Why it works: Deep pressure input helps activate your parasympathetic nervous system and can quickly reduce feelings of overwhelm.
3. Bilateral Movement for Integration
When sensory overload hits, your brain can feel fragmented. Bilateral movements help integrate the left and right hemispheres, promoting calm and coherence.
Quick bilateral techniques:
Cross-lateral marching: March in place, touching opposite knee with each hand
Figure-8 breathing: Trace large figure-8s in the air while breathing slowly
Alternating tapping: Gently tap left shoulder with right hand, then right shoulder with left hand
Side-to-side swaying: Sway gently from side to side like a tree in the wind
Do this for: 30 seconds to 2 minutes, or until you feel a shift toward more calm and integration.
4. The Sensory Menu Approach
Instead of trying to avoid all triggering sensations, learn to "order" the sensory input that actually helps you regulate.
Create your personal sensory menu:
Calming sights: Soft lighting, nature images, favorite colors, slow movement Soothing sounds: White noise, nature sounds, specific music, silence Comforting textures: Soft fabrics, smooth stones, stress balls, fidget tools Organizing smells: Essential oils, fresh air, familiar scents that make you feel safe Grounding tastes: Peppermint, cold water, crunchy snacks, familiar comfort foods
The practice: When overload hits, consciously choose ONE calming sensory input rather than trying to block out everything.
5. Progressive Muscle Release for Tension
Sensory overload often creates physical tension that can perpetuate the overwhelm cycle.
Simple progressive release:
Tense: Squeeze all your muscles tight for 5 seconds (make fists, scrunch face, tense everything)
Release: Let everything go completely and notice the contrast
Breathe: Take 3 slow breaths while staying relaxed
Repeat: 2-3 times or until you feel tension decreasing
Variation: Focus on one body part at a time—shoulders, jaw, hands—wherever you notice holding tension.
Building Long-Term Sensory Resilience
Daily Nervous System Check-Ins
Build awareness of your sensory state before you hit overload.
Morning assessment: On a scale of 1-10, how is my sensory system feeling today?
1-3: Understimulated, might need more input
4-7: Regulated, feeling good
8-10: Already activated, need to be extra gentle with sensory choices
Evening review: What sensory experiences supported me today? What was overwhelming? What do I need to recover?
Preemptive Sensory Planning
When you know you'll be in challenging sensory environments, prepare your nervous system:
Before high-stimulation events:
Do calming somatic practices (deep pressure, slow movement)
Eat regularly to keep blood sugar stable
Get adequate sleep to increase sensory resilience
Plan sensory breaks and exit strategies
During overwhelming situations:
Use discrete self-regulation tools (hand pressure points, breath awareness, grounding through feet)
Take bathroom breaks for privacy and quiet
Step outside for fresh air and space
Practice the somatic techniques you've already learned
After sensory challenges:
Honor your need for recovery time
Use intensive calming practices (weighted blankets, dim lighting, silence)
Avoid making important decisions when still dysregulated
Practice self-compassion rather than pushing through
Creating Sensory-Safe Spaces
You need places where your nervous system can truly rest and recover.
At home:
Designate one space with your ideal lighting, textures, sounds, and smells
Keep sensory tools easily accessible (blankets, fidgets, headphones)
Establish boundaries around this space being interruption-free
At work:
Adjust lighting when possible (desk lamp instead of fluorescents)
Use noise-dampening strategies (carpet, plants, soft furnishings)
Keep discrete sensory tools at your desk (stress ball, essential oil, soft fabric)
On-the-go:
Carry a sensory emergency kit (sunglasses, earplugs, fidget tool, calming scent)
Know where quiet spaces are in places you visit regularly
Have an exit plan for when things become too much
Adapting Strategies for Different Types of Sensitivity
If you're hypersensitive (easily overwhelmed):
Focus on filtering and reducing input
Practice saying no to sensory-heavy activities when you're already activated
Build in more recovery time than you think you need
Use protective strategies (sunglasses, ear protection, comfortable clothes)
If you're hyposensitive (seeking more input):
Add organizing sensory input throughout your day
Use movement and texture to help regulate attention and mood
Be aware that you might miss your own overwhelm signals
Balance seeking input with periods of rest
If you have mixed sensitivity:
Track patterns—what times of day, situations, or life circumstances affect your sensory needs
Have tools for both increasing and decreasing sensory input
Be flexible with strategies based on your current state
When Professional Support Can Help
Sometimes sensory overwhelm is part of a larger pattern that benefits from professional support. Consider reaching out if you're experiencing:
Chronic overwhelm that significantly impacts daily functioning
Panic attacks triggered by sensory input
Avoidance patterns that are limiting your life
Sleep disruption from sensory sensitivity
Relationship conflicts around different sensory needs
Work or school difficulties related to sensory challenges
A trauma-informed therapist, occupational therapist specializing in sensory integration, or somatic experiencing practitioner can provide additional tools and support tailored to your specific needs.
Sensory Experience
Here's something important: your sensory sensitivity isn't just a challenge to manage—it's often connected to gifts like creativity, empathy, attention to detail, and rich inner experiences. Many artists, innovators, and deeply compassionate people are also highly sensitive to sensory input.
The goal isn't to become less sensitive. It's to develop the skills to navigate the world in a way that honors your sensitivity while still allowing you to engage fully in life.
As we explored in our recent post on Body-Based ADHD Calm: Somatic Tools, working with your nervous system instead of against it can be transformational. For many neurodivergent people, sensory sensitivity and ADHD, autism, anxiety, or trauma responses are interconnected. Somatic strategies help address the whole system, not just individual symptoms.
Your Sensory System, Your Rules
Remember, there's no "right" way to experience the world sensory-wise. Some people thrive in loud, busy environments that would overwhelm others. Some people need deep pressure and intense input to feel regulated, while others need gentleness and minimal stimulation.
Your job isn't to conform to neurotypical sensory expectations. It's to understand your unique sensory profile and develop strategies that help you feel grounded, regulated, and able to engage with life on your own terms.
Sensory overwhelm isn't a personal failing—it's information about what your nervous system needs to feel safe and regulated. When you honor that information with skillful somatic strategies, you can move from overwhelmed to grounded, from scattered to centered, from surviving to thriving.
Find Professional Support for Sensory Overwhelm and Regulation
Living with sensory sensitivity in a world designed for neurotypical sensory processing can be exhausting, isolating, and overwhelming. You don't have to navigate this alone or figure out all the strategies by yourself. At Sagebrush Counseling, we understand that sensory differences are neurological variations to be honored, not problems to be fixed.
Our therapists integrate somatic approaches with trauma-informed, neurodivergent-affirming therapy to help you build a personalized toolkit for sensory regulation. Whether you're dealing with chronic overwhelm, panic responses to sensory input, or just want to feel more comfortable and confident navigating daily life, we're here to support you.
Individual therapy can help you:
Develop personalized somatic regulation strategies that fit your unique sensory profile
Process any trauma or negative experiences related to being "too sensitive" or misunderstood
Build interoceptive awareness to catch overwhelm before it peaks
Learn nervous system regulation techniques that work with your sensory wiring
Navigate the intersection of sensory sensitivity with ADHD, autism, anxiety, or trauma
Create practical strategies for work, relationships, and daily life that honor your needs
Couples therapy can support relationships affected by sensory differences:
Helping partners understand how sensory sensitivity impacts mood, energy, and availability
Teaching both partners about nervous system co-regulation and support
Addressing conflicts that arise around environmental choices, social activities, and lifestyle decisions
Building empathy and communication around different sensory needs and experiences
For additional insights on nervous system regulation and neurodivergent-affirming approaches, explore our blog where we share practical tools and perspectives on living authentically with sensory sensitivity and other forms of neurodivergence.
Sensory-Friendly Online Therapy Throughout Texas
We recognize that traditional therapy offices can sometimes be sensory nightmares—fluorescent lighting, unfamiliar smells, uncomfortable furniture, and unpredictable sounds. That's why we offer comprehensive online therapy throughout Texas, allowing you to access specialized support from your own sensory-safe environment.
Virtual sessions let you control lighting, sounds, textures, and even movement during our sessions. You can use your own sensory tools, wear comfortable clothes, and position yourself however feels most regulating. Learn more about how our online therapy works and why many sensory-sensitive clients prefer this approach.
Connect With Understanding Support Across Texas
Austin area: Individual therapy specializing in sensory processing, neurodivergence, and nervous system regulation Houston area: Affordable couples counseling with sliding scale options for neurodiverse couples navigating sensory differences El Paso area: Flexible virtual therapy with scheduling that accommodates sensory fluctuations and overwhelm cycles Corpus Christi area: Couples therapy that understands how sensory differences impact relationships
We serve clients throughout Texas with flexible scheduling and sensory-aware practices. View our complete services and rates including individual therapy, couples counseling, and intensive options designed with sensory considerations in mind.
Ready to move from overwhelmed to grounded? Contact us today or call (512) 790-0019 to begin building your personalized sensory regulation toolkit.
Your sensory sensitivity is not too much, too dramatic, or too difficult. It's valuable information about how your nervous system works, and you deserve support that honors this rather than trying to change it. Let's work together to help you feel grounded, regulated, and confident navigating the world with your unique sensory gifts.
