Some people think sensory issues just mean disliking loud noises or being a little picky about textures, but the reality is much bigger.
Sensory processing differences can quietly shape the way you experience the world, from how you handle crowds to why certain fabrics feel unbearable. If everyday life feels just a little harder than it should, you might be more affected by these issues than you realise.
1. You feel physically exhausted after being in loud or busy environments.
A crowded mall, a noisy restaurant, or even an office with constant background chatter can leave you feeling completely drained. It’s not just social fatigue; it’s the sheer amount of sensory input overwhelming your system. Even if you’re not actively engaging, your brain is working overtime to filter out noise, movement, and other distractions.
If this sounds familiar, finding quiet spaces or wearing noise-cancelling headphones can help. Giving yourself decompression time after overstimulating environments is also key; sometimes, a few minutes of silence can make a huge difference.
2. Certain clothing textures make you feel physically uncomfortable.
Tags, seams, stiff fabrics, or even certain socks can feel unbearable on your skin. While most people can ignore minor discomforts, sensory processing issues make them impossible to tune out. It’s not just “being picky”; it’s your brain reacting strongly to stimuli that other people barely notice.
If certain clothes make you miserable, there’s no shame in adjusting your wardrobe. Prioritising soft, seamless, or breathable fabrics can make a world of difference in feeling comfortable throughout the day.
3. Background noise makes it hard for you to focus.
For some people, a little background music or distant chatter is no big deal. But if you have sensory sensitivities, even small sounds—like a ticking clock, a humming fridge, or overlapping conversations—can completely hijack your focus. Your brain struggles to filter out irrelevant noise, making it harder to concentrate.
If this affects you, consider using earplugs, white noise machines, or headphones to help block distractions. Finding quieter environments to work or study in can also reduce unnecessary sensory stress.
4. You startle easily at sudden noises or unexpected touches.
Someone calling your name from across the room, a car honking, or even an unexpected pat on the shoulder can send your nervous system into overdrive. Instead of just being mildly surprised, your whole body tenses up, and it can take a while to shake off the jolt.
If you find yourself reacting this way often, it can help to prepare yourself in noisy or crowded settings. Wearing earplugs, standing in places where you can see what’s happening around you, or even letting close friends know you don’t like surprise touches can make things easier.
5. Bright lights or flashing screens feel overwhelming.
Harsh fluorescent lights, rapidly changing visuals, or even the glare from a screen can feel physically uncomfortable. You might find yourself squinting, getting headaches, or feeling completely drained after prolonged exposure.
Switching to softer lighting, wearing blue-light glasses, or adjusting screen brightness can help. If bright lights are unavoidable, taking breaks in dimmer spaces can give your brain a chance to recover.
6. Certain food textures make you gag or feel uneasy.
It’s not just about being a “picky eater”—some textures feel unbearable to the point where they trigger a strong physical reaction. Whether it’s slimy foods, gritty textures, or something that just feels “off,” your brain perceives it as a sensory overload rather than just a preference.
Instead of forcing yourself to eat foods that feel uncomfortable, try finding alternatives with similar flavours but different textures. Sometimes, preparing food in a new way (like blending, toasting, or chopping things differently) can make it more manageable.
7. You find crowded spaces overwhelming—even if you’re not interacting with anyone.
Being in a packed store or a tightly packed subway can feel overstimulating, even if you’re not directly engaging with anyone. It’s not just about social interaction—it’s the sheer amount of movement, noise, and unpredictable activity happening all at once.
If crowds drain you, planning outings at quieter times or using noise-blocking headphones can help reduce the overload. Giving yourself breaks in calmer areas can also make a big difference.
8. Strong smells feel overpowering or even make you feel sick.
Perfume, cleaning products, or even certain foods can hit you like a wave, leaving you feeling nauseous or dizzy. While most people barely notice scents unless they’re particularly strong, your brain processes them more intensely.
If scents are overwhelming, carrying a calming scent (like a mild essential oil or unscented lotion) can help neutralise strong smells. Choosing fragrance-free products or positioning yourself away from strong scents in public spaces can also make things easier.
9. You feel physically uncomfortable if your routine changes unexpectedly.
While most people don’t love last-minute changes, sensory-sensitive people often feel completely thrown off when their routine is disrupted. It’s not just about preference—it’s about feeling unprepared for the sensory input that comes with a new situation.
Having small grounding rituals—like listening to the same song, carrying a familiar object, or even taking a few deep breaths—can help ease the stress of unexpected changes.
10. You struggle with certain textures when touching objects.
Some textures feel so unbearable that you avoid them entirely—things like velvet, sticky surfaces, chalk, or even certain paper materials. The sensation isn’t just annoying; it can trigger a strong discomfort response.
Finding alternative ways to interact with certain textures—like using gloves, tissues, or even handling things differently—can help minimise discomfort without completely avoiding necessary interactions.
11. You sometimes feel physically “itchy” or overwhelmed for no clear reason.
There are moments when everything just feels too much—your clothes feel irritating, sounds seem louder than usual, and your body feels overstimulated, almost like you need to “escape” your own skin.
When this happens, grounding techniques like taking a cool shower, wrapping yourself in a weighted blanket, or doing deep breathing exercises can help calm your system.
12. You feel drained after conversations, even if they weren’t emotional.
Even a simple chat with a friend or coworker can feel tiring—not because of the social aspect, but because your brain is processing their tone, expressions, and words all at once. The extra effort it takes to decode everything can leave you feeling mentally exhausted.
Giving yourself quiet time between social interactions can help reset your brain. Even a few minutes of silence after a conversation can make a big difference in managing sensory overload.
13. You often need to “decompress” after normal daily activities.
Whether it’s a trip to the grocery store, a day at work, or simply running errands, you often feel like you need time to reset afterward. It’s not about being tired—it’s about recovering from the constant sensory input that builds up throughout the day.
Building decompression time into your routine—whether it’s listening to music in a quiet space, dimming the lights, or just sitting in silence—can help prevent sensory overload from piling up.
