Parenting is tough, but parenting as a neurodivergent person comes with unique challenges. The constant noise, touch, and chaos of family life can push sensory sensitivities to the brink, leaving you feeling overwhelmed, exhausted, and disconnected. For parents navigating ADHD, sensory overload often feels unavoidable – but it doesn’t have to be.
In this blog post, we unpack expert strategies from occupational therapist and neurodivergent mum Rebecca Torpie, who shares her lived experience and professional insights into managing sensory overload at home. Whether it’s understanding sensory triggers or building a sensory-friendly routine, these practical tips can transform how you and your family thrive together.
Listen to the full podcast episode (ADHD & Sensory Overwhelm: Identifying Triggers and Finding Relief with Rebecca Torpie) on Apple Podcast and Spotify.
Understanding Sensory Overload: What Does It Mean for Neurodivergent Families?
Sensory overload happens when our brains can’t process all the input they’re receiving, whether it’s noise, textures, light, or smells. As Rebecca explains, “Sensory overload isn’t just about feeling overwhelmed – it’s a state where our nervous system can’t catch up, often triggering fight, flight, or freeze responses.”
For neurodivergent parents, these moments of overload can escalate quickly, leading to emotional shutdowns, irritability, or even physical symptoms like headaches or nausea. Children may experience similar challenges, amplifying the stress within the household. Recognising the signs of sensory overload is the first step toward regaining control.
Mapping Sensory Triggers: Building Awareness for a Calmer Environment
Each person’s sensory profile is unique, influenced by preferences, sensitivities, and thresholds. Identifying these patterns in yourself and your family members can significantly reduce sensory conflicts at home.
Rebecca suggests asking reflective questions:
- What sensations overwhelm me or my child?
- Which activities calm and regulate us?
- How do our sensory needs differ, and how can we respect these differences?
For example, your child may thrive on movement and noise while you crave quiet and stillness. By understanding these dynamics, you can create a household that honours everyone’s needs.
The Power of a Sensory Diet: Tailored Routines for Your Family
A sensory diet isn’t about food – it’s a customised plan of activities designed to balance sensory input throughout the day. Rebecca highlights the importance of integrating regulating activities into your routine, such as:
- For children: Swinging, jumping on a trampoline, or tactile play like playdough can help discharge excess energy.
- For parents: Taking sensory breaks with noise-cancelling headphones, enjoying aromatherapy, or practising mindful breathing can restore calm.
These activities act like resets for your nervous system, helping to prevent sensory overload before it escalates.
Parental Self-Care: The Foundation for Co-Regulation
As Rebecca says, “You can’t pour from an empty cup.” For neurodivergent parents, self-care isn’t a luxury – it’s essential. Taking time to regulate your own sensory needs ensures you’re better equipped to support your children.
Simple self-care steps can include:
- Creating a quiet corner in your home where you can decompress.
- Scheduling sensory-friendly activities that you enjoy, like knitting, gardening, or listening to white noise.
- Practising compassionate self-talk to let go of guilt when you need a break.
Co-regulation starts with a regulated parent. Prioritising your own needs creates a ripple effect of calm throughout your family.
When to Seek Professional Support
Sometimes, sensory overload feels unmanageable despite your best efforts. Rebecca encourages parents to seek support from professionals trained in neurodivergent approaches, like occupational therapists or psychologists who understand sensory integration.
For children on ADHD medication, she also warns of the potential for heightened sensory sensitivity. If medication seems to be worsening behaviours like withdrawal or irritability, it’s worth consulting a doctor to explore alternative treatments or sensory-based interventions.
Key Takeaways for Navigating Sensory Overload
- Recognise sensory overload: It’s not just about feeling overwhelmed; it’s a neurological response that affects the entire family.
- Map your sensory profile: Understanding triggers and preferences helps build a supportive home environment.
- Create a sensory diet: Tailored routines of regulating activities can prevent and alleviate overload.
- Prioritise self-care: Meeting your sensory needs ensures you’re better able to support your children.
- Seek expert guidance: Professionals with lived experience or neurodivergent-informed training can provide valuable support.
Final Thoughts: Building Balance in the Chaos
Life as a neurodivergent parent can feel overwhelming, but small steps toward understanding sensory needs can create moments of peace and connection. Whether it’s carving out quiet time, creating a sensory-friendly space, or simply allowing yourself grace on tough days, every adjustment makes a difference.
You don’t have to have it all figured out today. Start where you are. Your family doesn’t need perfection – they need you, showing up with patience, care, and the understanding that your well-being matters too.
For more tips and stories, listen to the full podcast episode on Apple Podcast and Spotify. Together, we can create a world that better understands and supports neurodivergent families. ✨
Want to know more about Sensory Overload? Visit Rebecca’s website: https://www.sensorysmartkidsot.com/
Related Episodes:
S01E27: Sensory Overload with Deanna Reynolds
Listen on Apple Podcast | Listen on Spotify
S02E37: ADHD, Autism, or Both? Kara’s Story of Burnout and Sensory Overload
