I have always struggled with sensory issues (sensitivities) even though I wasn't aware I had them as a child. That’s why I found it so hard to watch my twin during her final months.

For those like me with sensory sensitivities, they may already know sensory sensitivities change in intensity and management strategies, as they age. It’s common for adults with sensory sensitivities to find that life becomes more challenging in certain areas, even if they managed well in childhood or early adulthood. This change can be attributed to several factors, including shifts in brain function, increased life responsibilities, environmental complexities, and societal expectations.

Why Sensory Issues May Worsen Over Time

As an adult, I often feel the weight of increased responsibilities. Today, stress heightens my sensory sensitivities, making it harder to filter or tolerate overwhelming stimuli. It’s as if everything – visuals, sounds, textures –becomes amplified, and my ability to cope diminishes.

Reducing Sensory Input

Taking proactive steps to limit exposure to overstimulation can be an effective strategy for managing sensory sensitivities. Tools like noise-canceling headphones, earplugs, weighted blankets, sunglasses, seamless socks, and clothing without tags can help minimise sensory input, especially in situations where avoiding triggers entirely isn’t possible. If you anticipate encountering something that typically overwhelms you, it’s helpful to plan ahead. Having a plan in place ensures you’re better equipped to handle potentially overwhelming situations.

The Complexity of My Environment

Generally places like offices, public transportation, and social gatherings are all more visually and aurally stimulating than the simpler spaces I had as a child, like home and school. The complexity of busy places with lots of noise, often feels like too much for my brain to process at times. When they are overwhelming, I just want to shut it all out. I am still learning.

How My Brain and Body Have Changed

I have noticed though, that as I age, my brain doesn’t seem to filter sensory input as well as it used to. Kids seem to adapt naturally to their environments, but I don’t have that same flexibility anymore. It feels like my neuroplasticity—my brain’s ability to adapt isn’t as strong as it once was. On top of that, noise, bright lights, anxiety and fatigue, seem to make everything worse. When I’m tired or stressed, even minor sensory challenges can feel like insurmountable obstacles.

The Pressure to "Push Through"

What makes it harder is the societal expectation that, as an adult, I’m supposed to push through. Children are given some leeway for sensory sensitivities—they can avoid overwhelming environments or take breaks without being judged. But as the adult, like others with the same sensitivities, I feel like I’m expected to just deal with it. Sensory sensitivities aren't something others are visually aware of, so it's easy for others to misunderstand or forget you work with difference.

My Struggle with Visual Sensory Overload

Also, visual sensory issues are especially tough because we live in such a highly visual world. When I was younger, busy, cluttered environments like shopping malls or open-plan offices seemed fine, now some of those environments can leave me feeling drained. Bright or flickering lights – like fluorescent bulbs or screens are impossible to avoid and can trigger headaches and irritability. And then there’s movement overload – fast-moving visuals on screens – where my brain seems to struggle to keep up, leaving me altogether unfocused and fatigued. When I have sensory overload, the result is mental fatigue, irritability, and an inability to focus. Visually it can be scary too.

I’ve found a few strategies that help me manage these challenges:

Controlling My Environment, Pacing Myself and Taking Breaks

Whenever possible, I try to reduce visual clutter, adjust lighting, and noise stimuli like the tv. When I'm on the computer, dimming my computer screen, has become an essential tool for reducing visual stress. I’ve learned the importance of taking breaks in my day also. Stepping away from overwhelming visuals, even for a few moments, makes a huge difference. Small resets help me regain my sensory tolerance.

Using Sensory Aids

I tried using noise-cancelling headphones to lower my overall sensory burden, giving my brain some breathing room, but tinnitus made it worse, so I had to stop.

Practicing Mindfulness and Grounding Techniques

When things feel overwhelming, mindfulness helps.

Embracing My Journey

Living with sensory sensitivities as I age is difficult. My challenges have certainly intensified, but I’d like to think I have gained a deeper understanding of my unique sensory profile. It's important I continue to prioritise self-care.

Sensory processing doesn’t exist in a vacuum – it’s deeply connected to my mental and emotional health. By taking a proactive approach that combines environmental adjustments and self-awareness, I am finding ways to navigate the world as I age. It’s not always easy, as not everyone will understand what I go through.