3 Tips to Navigate Autism Sensory Overload 🧠⚡

Do you ever feel like the world is too loud, too bright, or too overwhelming? You’re not alone. Sensory overload is one of the most common — and exhausting — challenges autistic people face every single day.

In this episode of The Aspie World Podcast, I’m sharing 3 powerful tips to manage sensory overload and help you stay calm, focused, and in control when life feels too much. These strategies are practical, science-backed, and autism-friendly, so you can start using them right away.

• What sensory overload is and why it happens in autism

• My 3 top techniques to calm your brain and body fast

• How to reduce sensory triggers in daily life

• Tools you can use to regain control during overwhelm

• Ways to create your own personal sensory management plan

With the right strategies, you can take back control, reduce stress, and enjoy more energy and balance in your day.

• Autistic adults struggling with sensory overload

• Parents supporting autistic children or teens

• Teachers, carers, and professionals wanting to create sensory-friendly environments

• Anyone curious about how autism affects sensory processing

If sensory overwhelm is holding you back, this episode gives you the tools and confidence to handle it more effectively.

🎁 FREE Download: Get your Autistic Adult Bulletproof Brain Starter Kit and learn science-backed strategies to manage sensory overload, reduce stress, and build unstoppable confidence → www.bulletproofbrain.org

If this episode helped you, please:
✅ Subscribe to The Aspie World Podcast so you never miss an episode
✅ Leave a review — your feedback helps more autistic adults and families find support
✅ Share this episode with friends, parents, or anyone struggling with sensory overload

Remember: your brain isn’t broken — you just process the world differently, and with the right tools, you can thrive on your terms. 💙

What You’ll Learn in This Episode:Who This Episode Is For:Resources & Support for Autistic AdultsLet’s Stay Connected

Episode Transcript

(00:00):
Here are a few tips to navigate sensory overloads and autism.
Hey guys, welcome back to the Ask Me world.
What's up? My name is Dan, I have autism
and ADHD, and I make weekly videos all about this stuff.
So if you're new around here andyou want to join this movement
of people empowering other people just like you, my mission
to help autistic individuals 10XL life.
Then to make sure to click the subscribe button by clicking the
notification button down below. So sensory overload is something

(00:21):
that happens to autistic people quite often and essentially
overloads one of our main causesof autism, meltdowns.
Now if you're familiar with autism, you're familiar with
meltdowns. This is uncomfortable outburst
of emotions that happens when there is a loss of control in
the environment of the autistic individual and it's not good.
I myself do have these from timeto time and I have to manage
with them. So I've written down 3 tips to

(00:41):
help navigate your way through these things.
Now if you're new around here and you haven't downloaded my
Autism Wifax PDF book, you can do right now from
autismhacks.net and it's completely free and the link is
in the description down below. OK guys, so the first one I'm
going to talk about here is headphones Now always carrying
noise cancelling headphones withyou wherever you go.
Now I actually have the Apple Airpod Max, I think they're
called. Now these are noise cancelling
headphones and they're just absolutely fantastic.

(01:04):
As soon as you put them on, it kind of blocks out all the
noise. And you can just actually, if
you're in an environment that's sensory triggering, like an
environment where it's too loud,noisy, it could be shopping,
world train station, anywhere, put these headphones on and it
just really does help. It dampens the noise.
And it's kind of like one of those things that I would never
leave home without because if I'm going somewhere, I know it's
going to be noisy. I want to take my headphones
because I want to kind of detachfrom that environment.
That's a bit crazy and chaosic, right?

(01:24):
So #2 is comfort over class? And I always use this rule,
especially when I'm travelling, it's that I'm put on like
pajamas or like sweats or anything that's super, super
comfy because I want to be comfortable rather than looking
stylish, right? And so if I'm travelling on an
airplane or a bus or a car or whatever, I'll just really chill
and just get into like the company's clothes ever.
Now, as soon as I want to my destination, I'll just go to the
restrooms and change into like professional clothes and I'll go

(01:46):
into the event that I'm supposedto do.
Now this is amazing because it gives you that control in the
environment that you really need, especially when
travelling, whereas travelling can be kind of quite out of
control. So comfort over class wins every
time. OK, so #3 is sunglasses.
A lot of people overlook the fun, but carrying sunglasses is
a really good way to navigate through social situations.
And also people with sensitive to light sensitivity, like if

(02:06):
the sun's too bright, if light are too bright, put sunglasses
on helps kind of dampen that light going in and it dampens
that effect of that century input.
And also, if you're talking to somebody, this is a pro tip.
They believe that you're lookingat them in the eyes, even though
it's difficult for a set of people to look people in the
eyes because you can look anywhere around them, but you've
got sunglasses on so they won't even know.
Guys, if this video is life changing for you and anybody
else, please share it in your social media account or leave me

(02:29):
a comment down below. I read every comment and I'd
love to interact. Also, guys, give this view a
like and I'll see you in the next one.
Peace.