Written by: Amanda Phillips
Living with a chronic illness is already a heavy load to carry, while the sensory overload just makes life overwhelming. Many of us living with chronic conditions—everything from autoimmune diseases and cancer to other invisible illnesses—are extremely sensitive to our surroundings. Too bright lights, too loud noises, crowded spaces, or even some fabrics against one's skin may turn daily life chaotic and stressful.
Sensory overload is more than an annoyance; it constitutes a very real challenge that may foster anxiety, panic attacks, and even an overall feeling of exhaustion. The ability to understand how one handles these sensory triggers can itself be an important step toward managing the stress that so often accompanies chronic illness. Let's look into the signs of sensory overload, what can trigger it, and ways you can find relief when the world feels all too much.
If you have ever felt like the world around you is just "too much," you are not alone. Sensory overload can manifest in a lot of ways, but common signs include:
For most of us, these symptoms can strike at the most unlikely moments, especially when we're already fatigued and in pain or reeling from the emotional toll our chronic illness has on us. In such a state, instead of the world being overwhelming, it may almost feel unbearable.
Where sensory triggers can differ from one person to another, there are certain stimuli that tend to overload the senses even more-so in the case of having a chronic illness:
When too much sensory information strikes, it is hard to think clearly or act. That is why possessing a couple of coping strategies might make all the difference. Below go some practical ways to cut down on sensory stress:
Noise-canceling headphones can be a lifesaver when you're in environments with overwhelming sounds, like hospital waiting rooms or crowded public spaces. Blocking out some of the background noise helps calm your nervous system and lets you focus on breathing or meditative exercises.
If bright lights are a trigger, consider wearing sunglasses indoors or use an eye mask during infusions or other medical treatments. Sometimes, the reduction of harsh lighting can make all the difference in your feelings.
Wearing soft, sensory-friendly clothes is important when you are stuck with a chronic illness and sensorial overload. Therefore, one ideal example is the IV Zip Hoodie by BeWell. Also, not only do these offer easy access for medical treatments like IV infusions, but they are engineered to have flaps underneath the arm zippers to reduce discomfort from those experiencing sensory problems. The super-soft fabric added to this thoughtful design greatly reduces the chances of irritation, hence allowing one to stay comfortable and cool during long appointments.
The exercises in grounding would divert your attention from the overwhelming stimuli and bring you back into the present moment. Try focusing on your breathing, touching, and feeling the texture of something that you are holding on to—like a soft blanket or your cloth—or naming five things around you that you see. These little acts just might divert your attention and reduce the peak of the overload.
For those of us with chronic illness, appointments and hospital stays are sometimes a normal part of our lives. However, they can be the cause of great sensory stress. The beeps, the bustle, and the odors of a hospital can become overwhelming in a very short amount of time. In this regard, do your best to come prepared with your sensory toolkit to help mitigate against overload:
Now it's time to take some time for self-care after working through sensory overload. Sometimes what your nervous system needs is simply rest. Having a cozy space in your house where you go at the end of the day after a long day or overwhelming appointment is a good way to get started. Wrap yourself up in something warm and soft—like the Infusion Day Blanket, and take the time to decompress.
Others claim it includes taking a warm bath, going to a dark quiet room, or it simply involves practicing mindfulness over the body's need for recovery from overload.
The state of sensory overwhelm for any of us with chronic illness is usually much worse, because of the additional stress on our bodies. It takes so much energy just to deal with pain, fatigue, and anxiety that even small inputs from senses become too much to handle. The more you understand sensory overload as a real experience—no different, in many ways, from the physical symptoms of your condition—the easier it is to treat yourself gently when it occurs.
Living with chronic illness means making constant adjustments to what the body needs. Dealing with sensory overload is just one of many challenges we encounter. While at times the world may be too loud, too bright, or too overwhelming, there are ways to cope with such feelings and return yourself to a state of calm. Whether through noise-canceling headphones, comfort in clothes and cozy blankets, or other grounding exercises, the little things can indeed say it all.
It's okay to take a step back when the world feels too much. Your body works hard enough, and finding the best ways to take some of that sensory stress off your plate is a great form of self-care. Of course, being prepared with the right tools and strategies might also mean you're able to venture out and navigate through more significant sensory overload with ease and comfort.
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