In our fast-paced world, many people experience symptoms of anxiety without realising how deeply their nervous system is affected by their environment. For some, anxiety isn’t just about overthinking or feeling worried—it’s closely tied to how their brain processes sensory information. If you’ve ever felt overwhelmed by bright lights, loud noises, strong smells, or the feeling of certain fabrics, you may have experienced sensory overload. And if anxiety tends to follow, the two might be more connected than you think.

What Is Sensory Overload?

Sensory overload occurs when the brain receives more sensory input than it can process. This could be through one or more of the senses—sight, sound, touch, taste, or smell. For example, being in a busy shopping centre with bright lighting, crowds of people, music playing, and the smell of food wafting through the air can quickly overwhelm someone with sensory sensitivity.

When the brain struggles to filter or organise this input, it can trigger a stress response in the body—often experienced as anxiety, irritability, fatigue, or even shutdown.

How Anxiety and Sensory Overload Are Connected

The link between sensory overload and anxiety is cyclical. Sensory overload can trigger anxiety, and anxiety can heighten sensory sensitivity. Here’s how:

Heightened Alertness: Anxiety keeps the nervous system in a state of high alert. This makes it harder for the brain to filter out unnecessary sensory input, leading to overload.
Fight or Flight Activation: When sensory input overwhelms the brain, the body may react with a fight, flight, or freeze response—racing heart, shallow breathing, muscle tension—all classic signs of anxiety.
Emotional Dysregulation: For both children and adults, sensory overload can make it difficult to regulate emotions. This may lead to outbursts, withdrawal, or feeling unable to cope.

Who Might Be More Vulnerable?

While anyone can experience sensory-related anxiety at times, certain individuals are more prone to this connection:

People with neurodivergent conditions, such as Autism or ADHD, often experience sensory processing differences.
Those with a history of trauma may have a heightened nervous system response to sensory input.
Children, whose sensory systems are still developing, may also be more easily overwhelmed.

Recognising the Signs

Not sure if sensory overload might be contributing to your anxiety? Some common signs include:

Feeling anxious or panicked in busy environments (e.g. shopping centres, events)
Difficulty concentrating in noisy or chaotic spaces
Irritability or emotional outbursts after being exposed to certain stimuli
Avoiding textures, lights, sounds, or smells that feel “too much”
A strong need to withdraw or “shut down” after social or sensory-heavy situations

Practical Strategies to Support Your Nervous System

If you resonate with the link between anxiety and sensory overload, there are gentle strategies that can help:

1. Create Calm Environments

Design calming spaces at home or work with dim lighting, minimal noise, and soothing colours. Weighted blankets, noise-cancelling headphones, or soft textures can also help regulate sensory input.

2. Take Sensory Breaks

Build in regular moments of quiet or stillness throughout your day—especially after overstimulating situations. A few minutes in a dark room, deep breathing, or gentle movement like stretching can help calm your nervous system.

3. Use Grounding Techniques

When feeling overwhelmed, grounding exercises like naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste can help anchor you to the present moment.

4. Learn Your Triggers

Keeping a sensory journal can help you identify what types of environments or stimuli tend to lead to anxiety, so you can plan ahead or use tools to support regulation.

5. Seek Support

Talking to a counsellor who understands the sensory-anxiety connection can help you process experiences, develop self-awareness, and learn tailored strategies for your unique nervous system.

A Gentle Reminder

If this article speaks to your experience, know that you’re not alone—and there’s nothing “wrong” with you for feeling overwhelmed in certain environments. Your brain is simply responding to the information it’s receiving. With understanding and support, you can find ways to manage both anxiety and sensory input more effectively.

Ready to Explore This Together?

At Sound Mind Counselling and Family Therapies, we work with children, adults, and families to better understand the link between emotions, sensory experiences, and wellbeing. Whether you’re navigating anxiety, sensory sensitivities, or simply need a safe space to unpack your experiences, we’re here to help.

Book a session today to begin your journey towards a calmer, more regulated life.

The Link Between Anxiety and Sensory Overload