Sensory processing and neurodivergence
Understanding your sensory processing differences can help you make sense of overwhelm, avoid burnout, and advocate for your needs without shame.
No items found.
Understanding your sensory processing differences can help you make sense of overwhelm, avoid burnout, and advocate for your needs without shame.
Sensory processing is how the brain receives, organizes, and responds to information from the senses. This shapes how you interpret sounds, lights, touch, taste, smells, movement, and even what’s happening inside your body.
Everyone filters sensory input differently. For many neurodivergent people, those filters work in ways that can make everyday environments feel unpredictable. Sensory input might be intense one day and barely noticeable the next. This kind of variability is a natural part of how some brains respond to the world.. It’s simply how your brain processes input.
Sensory processing isn’t always smooth or predictable. Some people use the term Sensory Processing Disorder (SPD) to describe a pattern of sensory challenges while others prefer to describe it as sensory processing differences. The specific language matters less than finding support that fits your experience.
Most people learn about five senses: sight, sound, touch, taste, and smell. These are your external senses, helping you interpret the world around you.
There are also three internal senses that play a big role in how you experience your body and surroundings:
Many people don’t realize how important these internal senses are until something feels off. For example, if you’ve ever gone hours without realizing you were hungry or suddenly felt dizzy before noticing you hadn’t eaten, that’s often linked to interoception.
Sensory processing differences often fall along a spectrum. Some people notice sensory input more intensely than others, while some feel less of it or take longer to register it. This is often described as hypersensitivity and hyposensitivity.
Many people are a combination of both, depending on the sense and the situation. You might be hypersensitive to sound but hyposensitive to movement, or your needs might shift with stress, sleep, or changes in your environment.
These needs can shift depending on stress, sleep, environment, and life context. Your sensory profile is not fixed, and there is no right way to be.
Sensory processing differences don’t disappear over time. Many people experience them throughout their lives, even if they never had the language to describe it.
Some common signs include:
Many people learn to mask these differences, especially those who were socialized to hide discomfort or taught that sensitivity was something to be ashamed of. You might suppress reactions, force eye contact, or push through sensory overload without realizing there’s another way.
Sensory experiences are deeply linked with many forms of neurodivergence, including ADHD and Autism. In ADHD, this might show up as sensory-seeking behaviors like needing constant movement, background noise, or oral input such as chewing. In Autism, it may include heightened sensitivity to lights, sounds, or touch, as well as a strong need for predictable sensory environments.
Sensory differences are also common in people with trauma histories, PTSD, anxiety, or chronic illness. Your sensory system is part of your nervous system, which means it is shaped by safety, regulation, and how your brain and body respond to the world.
That said, sensory processing is not the same for everyone within a diagnosis. Some people are more sensitive in certain situations, while others may only notice differences under stress or in specific environments. Sensory patterns can shift over time and are deeply contextual.
Getting to know your sensory profile can help you reduce overwhelm and build routines that feel more supportive. You don’t need a formal assessment to start noticing patterns. Some people journal about their reactions throughout the day, while others reflect on what situations feel energizing or draining.
Start by paying attention to:
You might also find it helpful to check in with your body before and after specific experiences, like commuting, eating, or socializing. The goal isn’t to fix or label every reaction, but to notice which patterns feel familiar.
You do not need a diagnosis to benefit from sensory supports. If something helps you feel more regulated, more comfortable, or more present, it’s worth using. Once you start noticing your sensory patterns, you can explore ways to support them in daily life. Some strategies are proactive, while others are tools you can turn to when things feel overwhelming.
Some examples include:
Meeting your sensory needs isn’t about perfection. It’s about creating a setup that helps your nervous system feel a little more supported, a little more often. You don’t have to get everything right to feel better in your body. Even small shifts in your environment or routine can help your nervous system settle more easily and make daily life feel more manageable.
Sensory processing differences can shape how you experience the world, from the clothes you wear to how you focus, eat, or interact with others. They can show up in subtle ways or feel completely overwhelming but, no matter where you fall on the sensory spectrum, your needs are valid.
There’s no one way to process sensory input. These experiences are shaped by your nervous system, your environment, and your personal history. Some people notice heightened sensitivity. Others seek more input. Many shift between both. And it often depends on context.
Learning your sensory patterns can help you build awareness, trust your instincts, and create support systems that make your daily life feel more grounded and manageable.
Yes. Sensory needs often shift depending on stress, hormones, sleep, or life changes. You might become more sensitive in some areas and less in others. These patterns can evolve throughout your life.
Sensory overload happens when your brain receives more input than it can handle. A meltdown can follow if that overload builds up with no way to regulate. It is not an overreaction. It is a real response that needs care and recovery time.
Yes. Many people hide or mask their reactions, especially if they were taught to stay quiet or blend in. Looking calm does not always mean feeling calm on the inside.
You can start by naming what helps. For example, you might say you work better in quiet spaces or feel more comfortable wearing certain fabrics. Framing your needs around comfort and focus can make it easier to share.
Yes. You can learn a lot just by trying things out. Whether it is a fidget, noise-reducing headphones, or a different routine, small experiments can show you what feels right in your body.
Understanding your sensory processing differences can help you make sense of overwhelm, avoid burnout, and advocate for your needs without shame.
Sensory processing is how the brain receives, organizes, and responds to information from the senses. This shapes how you interpret sounds, lights, touch, taste, smells, movement, and even what’s happening inside your body.
Everyone filters sensory input differently. For many neurodivergent people, those filters work in ways that can make everyday environments feel unpredictable. Sensory input might be intense one day and barely noticeable the next. This kind of variability is a natural part of how some brains respond to the world.. It’s simply how your brain processes input.
Sensory processing isn’t always smooth or predictable. Some people use the term Sensory Processing Disorder (SPD) to describe a pattern of sensory challenges while others prefer to describe it as sensory processing differences. The specific language matters less than finding support that fits your experience.
Most people learn about five senses: sight, sound, touch, taste, and smell. These are your external senses, helping you interpret the world around you.
There are also three internal senses that play a big role in how you experience your body and surroundings:
Many people don’t realize how important these internal senses are until something feels off. For example, if you’ve ever gone hours without realizing you were hungry or suddenly felt dizzy before noticing you hadn’t eaten, that’s often linked to interoception.
Sensory processing differences often fall along a spectrum. Some people notice sensory input more intensely than others, while some feel less of it or take longer to register it. This is often described as hypersensitivity and hyposensitivity.
Many people are a combination of both, depending on the sense and the situation. You might be hypersensitive to sound but hyposensitive to movement, or your needs might shift with stress, sleep, or changes in your environment.
These needs can shift depending on stress, sleep, environment, and life context. Your sensory profile is not fixed, and there is no right way to be.
Sensory processing differences don’t disappear over time. Many people experience them throughout their lives, even if they never had the language to describe it.
Some common signs include:
Many people learn to mask these differences, especially those who were socialized to hide discomfort or taught that sensitivity was something to be ashamed of. You might suppress reactions, force eye contact, or push through sensory overload without realizing there’s another way.
Sensory experiences are deeply linked with many forms of neurodivergence, including ADHD and Autism. In ADHD, this might show up as sensory-seeking behaviors like needing constant movement, background noise, or oral input such as chewing. In Autism, it may include heightened sensitivity to lights, sounds, or touch, as well as a strong need for predictable sensory environments.
Sensory differences are also common in people with trauma histories, PTSD, anxiety, or chronic illness. Your sensory system is part of your nervous system, which means it is shaped by safety, regulation, and how your brain and body respond to the world.
That said, sensory processing is not the same for everyone within a diagnosis. Some people are more sensitive in certain situations, while others may only notice differences under stress or in specific environments. Sensory patterns can shift over time and are deeply contextual.
Getting to know your sensory profile can help you reduce overwhelm and build routines that feel more supportive. You don’t need a formal assessment to start noticing patterns. Some people journal about their reactions throughout the day, while others reflect on what situations feel energizing or draining.
Start by paying attention to:
You might also find it helpful to check in with your body before and after specific experiences, like commuting, eating, or socializing. The goal isn’t to fix or label every reaction, but to notice which patterns feel familiar.
You do not need a diagnosis to benefit from sensory supports. If something helps you feel more regulated, more comfortable, or more present, it’s worth using. Once you start noticing your sensory patterns, you can explore ways to support them in daily life. Some strategies are proactive, while others are tools you can turn to when things feel overwhelming.
Some examples include:
Meeting your sensory needs isn’t about perfection. It’s about creating a setup that helps your nervous system feel a little more supported, a little more often. You don’t have to get everything right to feel better in your body. Even small shifts in your environment or routine can help your nervous system settle more easily and make daily life feel more manageable.
Sensory processing differences can shape how you experience the world, from the clothes you wear to how you focus, eat, or interact with others. They can show up in subtle ways or feel completely overwhelming but, no matter where you fall on the sensory spectrum, your needs are valid.
There’s no one way to process sensory input. These experiences are shaped by your nervous system, your environment, and your personal history. Some people notice heightened sensitivity. Others seek more input. Many shift between both. And it often depends on context.
Learning your sensory patterns can help you build awareness, trust your instincts, and create support systems that make your daily life feel more grounded and manageable.
Yes. Sensory needs often shift depending on stress, hormones, sleep, or life changes. You might become more sensitive in some areas and less in others. These patterns can evolve throughout your life.
Sensory overload happens when your brain receives more input than it can handle. A meltdown can follow if that overload builds up with no way to regulate. It is not an overreaction. It is a real response that needs care and recovery time.
Yes. Many people hide or mask their reactions, especially if they were taught to stay quiet or blend in. Looking calm does not always mean feeling calm on the inside.
You can start by naming what helps. For example, you might say you work better in quiet spaces or feel more comfortable wearing certain fabrics. Framing your needs around comfort and focus can make it easier to share.
Yes. You can learn a lot just by trying things out. Whether it is a fidget, noise-reducing headphones, or a different routine, small experiments can show you what feels right in your body.
Understanding your sensory processing differences can help you make sense of overwhelm, avoid burnout, and advocate for your needs without shame.
Sensory processing is how the brain receives, organizes, and responds to information from the senses. This shapes how you interpret sounds, lights, touch, taste, smells, movement, and even what’s happening inside your body.
Everyone filters sensory input differently. For many neurodivergent people, those filters work in ways that can make everyday environments feel unpredictable. Sensory input might be intense one day and barely noticeable the next. This kind of variability is a natural part of how some brains respond to the world.. It’s simply how your brain processes input.
Sensory processing isn’t always smooth or predictable. Some people use the term Sensory Processing Disorder (SPD) to describe a pattern of sensory challenges while others prefer to describe it as sensory processing differences. The specific language matters less than finding support that fits your experience.
Most people learn about five senses: sight, sound, touch, taste, and smell. These are your external senses, helping you interpret the world around you.
There are also three internal senses that play a big role in how you experience your body and surroundings:
Many people don’t realize how important these internal senses are until something feels off. For example, if you’ve ever gone hours without realizing you were hungry or suddenly felt dizzy before noticing you hadn’t eaten, that’s often linked to interoception.
Sensory processing differences often fall along a spectrum. Some people notice sensory input more intensely than others, while some feel less of it or take longer to register it. This is often described as hypersensitivity and hyposensitivity.
Many people are a combination of both, depending on the sense and the situation. You might be hypersensitive to sound but hyposensitive to movement, or your needs might shift with stress, sleep, or changes in your environment.
These needs can shift depending on stress, sleep, environment, and life context. Your sensory profile is not fixed, and there is no right way to be.
Sensory processing differences don’t disappear over time. Many people experience them throughout their lives, even if they never had the language to describe it.
Some common signs include:
Many people learn to mask these differences, especially those who were socialized to hide discomfort or taught that sensitivity was something to be ashamed of. You might suppress reactions, force eye contact, or push through sensory overload without realizing there’s another way.
Sensory experiences are deeply linked with many forms of neurodivergence, including ADHD and Autism. In ADHD, this might show up as sensory-seeking behaviors like needing constant movement, background noise, or oral input such as chewing. In Autism, it may include heightened sensitivity to lights, sounds, or touch, as well as a strong need for predictable sensory environments.
Sensory differences are also common in people with trauma histories, PTSD, anxiety, or chronic illness. Your sensory system is part of your nervous system, which means it is shaped by safety, regulation, and how your brain and body respond to the world.
That said, sensory processing is not the same for everyone within a diagnosis. Some people are more sensitive in certain situations, while others may only notice differences under stress or in specific environments. Sensory patterns can shift over time and are deeply contextual.
Getting to know your sensory profile can help you reduce overwhelm and build routines that feel more supportive. You don’t need a formal assessment to start noticing patterns. Some people journal about their reactions throughout the day, while others reflect on what situations feel energizing or draining.
Start by paying attention to:
You might also find it helpful to check in with your body before and after specific experiences, like commuting, eating, or socializing. The goal isn’t to fix or label every reaction, but to notice which patterns feel familiar.
You do not need a diagnosis to benefit from sensory supports. If something helps you feel more regulated, more comfortable, or more present, it’s worth using. Once you start noticing your sensory patterns, you can explore ways to support them in daily life. Some strategies are proactive, while others are tools you can turn to when things feel overwhelming.
Some examples include:
Meeting your sensory needs isn’t about perfection. It’s about creating a setup that helps your nervous system feel a little more supported, a little more often. You don’t have to get everything right to feel better in your body. Even small shifts in your environment or routine can help your nervous system settle more easily and make daily life feel more manageable.
Sensory processing differences can shape how you experience the world, from the clothes you wear to how you focus, eat, or interact with others. They can show up in subtle ways or feel completely overwhelming but, no matter where you fall on the sensory spectrum, your needs are valid.
There’s no one way to process sensory input. These experiences are shaped by your nervous system, your environment, and your personal history. Some people notice heightened sensitivity. Others seek more input. Many shift between both. And it often depends on context.
Learning your sensory patterns can help you build awareness, trust your instincts, and create support systems that make your daily life feel more grounded and manageable.
Yes. Sensory needs often shift depending on stress, hormones, sleep, or life changes. You might become more sensitive in some areas and less in others. These patterns can evolve throughout your life.
Sensory overload happens when your brain receives more input than it can handle. A meltdown can follow if that overload builds up with no way to regulate. It is not an overreaction. It is a real response that needs care and recovery time.
Yes. Many people hide or mask their reactions, especially if they were taught to stay quiet or blend in. Looking calm does not always mean feeling calm on the inside.
You can start by naming what helps. For example, you might say you work better in quiet spaces or feel more comfortable wearing certain fabrics. Framing your needs around comfort and focus can make it easier to share.
Yes. You can learn a lot just by trying things out. Whether it is a fidget, noise-reducing headphones, or a different routine, small experiments can show you what feels right in your body.
Claims of overdiagnosis ignore what really matters: too many neurodivergent people still face stigma, long waits, and little support.
Imposter syndrome and rejection sensitivity are part of ADHD for a lot of us. Here’s how I experience them, what helped, and what I want you to know.
When everything feels important, prioritizing with ADHD can feel like an impossible puzzle. The right tools can make it easier to start.
