The Hidden Impact of Sensory Overload—And How to Protect Your Health by Julie Bjelland, LMFT
If you’ve ever felt completely drained after a loud, crowded, or chaotic environment, you already know how overwhelming sensory overload can be. But what many people don’t realize is that unchecked sensory overload doesn’t just cause discomfort—it can lead to chronic health issues over time.
How Sensory Overload Affects Your Health
When your nervous system is constantly overstimulated, it stays in a state of high alert, making it harder to rest, recover, and function. Over time, this can contribute to:
Chronic Fatigue – Constant sensory input forces your brain to work harder, leading to exhaustion that sleep alone doesn’t fix.
Physical Pain & Tension – Sensory stress keeps your muscles tight, contributing to headaches, jaw pain, digestive issues, and widespread body aches.
Weakened Immune System – Persistent overstimulation increases cortisol levels, making you more vulnerable to illness.
Burnout & Shutdowns – Repeated exposure to overwhelming environments can lead to emotional and physical shutdowns, making even simple tasks feel impossible.
Anxiety & Sleep Disruptions – A nervous system that never gets a break makes it hard to relax, leading to racing thoughts, insomnia, and heightened anxiety.
Practical Tips to Manage Sensory Overload
While avoiding sensory overload entirely may not be possible, there are ways to reduce its impact and protect your nervous system:
Identify Your Triggers – Keep a journal to track when and where sensory overload occurs. Understanding your specific triggers helps you plan ahead.
Create Sensory-Friendly Spaces – Designate quiet areas in your home or workspace with soft lighting, noise-canceling headphones, or calming scents to help regulate your nervous system.
Use Protective Strategies – Sunglasses, earplugs, or fidget tools can help buffer sensory input when you’re in overwhelming environments.
Practice Sensory Breaks – Schedule short breaks throughout the day to reset. Even a few minutes in a quiet space, deep breathing, or gentle movement can help reduce overload.
Set Boundaries – Advocate for your needs by limiting exposure to overstimulating environments, adjusting workspaces, or communicating sensory preferences to others.
Incorporate Nervous System Regulation Techniques – Activities like deep pressure stimulation, weighted blankets, or grounding exercises can help bring a sense of calm.
The Good News: Sensory Overload Can Be Managed
The key to preventing these long-term effects is learning how to regulate your sensory input before it leads to burnout. That’s why I created The Guide to Navigating Sensory Overload, a self-paced course designed to help you regain control, protect your energy, and prevent long-term health consequences.
What You’ll Learn Inside the Course
Recognize and track sensory triggers before they lead to burnout
Use immediate relief strategies to calm overwhelm in real-time
Reduce chronic stress on your body with sensory-friendly lifestyle shifts
Build long-term resilience so your nervous system can finally rest
Communicate your sensory needs with confidence at work and home
1st 10 Get 60% OFF! Start protecting your health today
Julie Bjelland, LMFT, is a consultant and specialist in high-sensitivity and late-discovered autism. A neurodivergent psychotherapist, author, and founder of Sensitive Empowerment, Julie is passionate about guiding sensitive and neurodivergent individuals to reduce challenges, improve their mental and physical health, flourish to their fullest potential, and embrace their authentic selves. Through her global support hub, Julie provides online courses, a supportive community, a podcast, articles, and webinars—all thoughtfully designed to reduce overwhelm, balance the sensitive nervous system, and foster resilience. Julie is devoted to creating safe, inclusive spaces where differences are celebrated, and strengths are fully embraced. Discover more at JulieBjelland.com.