Sensory processing issues: what they feel like and what to do

Do everyday sounds, lights, or touches leave you drained or annoyed? That’s sensory processing issues — when your brain struggles to sort sensory input like sight, sound, touch, taste, or movement. It can show up as overload (too much), under-responsiveness (too little), or mixed reactions. You don’t need to be confused about it — you can use simple strategies that actually help.

First, spot the signs. Sensory overload often means covering ears, avoiding crowds, or melting down over textures. Under-responsive people may seem slow to react or bored in noisy places. Kids might refuse certain clothes or hate haircuts; adults may avoid busy restaurants or get intense headaches from fluorescent lights. Noticing the pattern is the first step to change.

Quick, practical fixes you can try today

Make small changes that reduce triggers. Wear noise-cancelling earbuds for loud environments. Swap scratchy clothes for soft fabrics and try seamless socks. Use warm or cool compresses to calm touch sensitivity. Break noisy tasks into short blocks and add quiet breaks. If smells bother you, keep windows open or use unscented products. These are low-cost, low-risk moves that often cut stress fast.

Create a short "sensory plan"—a list you can read when things feel overwhelming: 1) step outside for two minutes, 2) use deep breaths or a 60-second grounding exercise, 3) switch to a calmer light source or dim your screen. Having steps written out removes decision stress in the moment.

When to get professional help and how meds fit in

See an occupational therapist (OT) if issues affect daily life, school, or work. OTs give tailored sensory diets — specific activities and routines to balance sensory input. If anxiety, chronic pain, seizures, or nerve issues come along, medical care matters. For example, seizure medicines and nerve-pain drugs can change sensory perception; read pieces like "Lamotrigine vs Valproate" or "9 Alternatives in 2025 to Neurontin" to learn more about drug choices and side effects. If anxiety causes burning sensations or heightens sensitivity, the article "Understanding Anxiety: Unraveling the Cause of Burning Sensations" may help you connect the dots.

Medication isn’t the first-line fix for sensory processing itself, but it can treat overlapping conditions that worsen sensory problems. Always talk to a clinician before trying or changing meds. If supplements are on your mind, check evidence carefully and discuss risks with your provider.

Final practical notes: track triggers in a simple notebook for a week, try one sensory tweak at a time, and build predictable routines. Small, consistent changes add up. If daily life remains hard, reach out to an OT, psychologist, or your primary care doctor — the right support can make sensory challenges manageable, not controlling.