It happened over tortilla chips.

My son was sitting next to me, happily crunching away, and out of nowhere I snapped at him. The sound felt like nails in my brain. He looked up, confused and hurt, and I immediately felt ashamed.

He hadn’t done anything wrong.

I just suddenly realized how overstimulated I was.

My nervous system had been quietly screaming for hours, and I didn’t notice it until it came out sideways. We talked, we repaired, and I apologized, but it was a wake-up call. That small moment helped me see how easy it is to miss the signs of overwhelm until they spill out in ways we regret.

Today, we’re going to talk about how to handle sensory overload without completely disappearing into your mind.

By learning to spot the signs earlier, we can take better care of our nervous systems before they hit a breaking point.

A chip doesn’t have to be the last straw

As Fives, our nervous systems aren’t weak, they’re just more sensitive.

Research on sensory processing sensitivity (SPS) shows that we experience external stimuli more intensely, triggering deeper neurological reactions. Which is a fancy way to say that sounds, lights, clutter, or even strong emotions hit us harder than they do for most people. That means sensory overload isn’t a personal flaw—it’s part of how our brains work.

But what if overload didn’t have to take over your day?

Imagine walking into a loud room without instantly needing to escape. Picture yourself feeling more calm, more grounded, and more connected to the people around you. That’s not just wishful thinking, it’s possible when you learn how to manage your sensory triggers.

Unfortunately, most of us never get taught how to do that…

Why sensory overload hits Fives especially hard

Sensory overload often goes unnoticed by others.

Our struggles with loud, busy, or emotionally intense environments happen mostly on the inside. So when we get quiet or pull away, people sometimes think we’re being cold or disengaged. The truth, however, is the world can feel really loud to us—and when that internal chaos builds up, we often feel like the only option is to shut down and be alone.

We don’t retreat into our minds because we want to disconnect.

We do it because it’s often the only way we know to feel safe and regain some control.

Here’s why sensory overload is especially tricky for Fives:

• Our brains process sensory input more intensely, making everyday situations harder to handle.
• Most people can’t see what we’re feeling, so they don’t understand why we’re pulling back.
• Our minds feel more predictable and safe than the chaos of the outside world.
• We think isolation protects us, but it often leaves us more lonely and emotionally numb.

But, sensory overload isn’t something to be ashamed of.

It’s a signal—a way your body tells you that something needs to change.

Here’s how to start listening to that signal and responding with care:

Step 1: Notice what overwhelms you

The first step is knowing what sets you off.

Spend a day paying close attention to the things that make you feel tense or drained. It could be loud conversations, bright lights, messy spaces, or even emotionally charged interactions. Write down what you notice, and you’ll start to see patterns.

Once you know your triggers, you can plan for them instead of getting caught off guard.

Step 2: Take a look around you

Your environment might be adding stress without you realizing it.

Is your workspace full of clutter? Is there constant noise where you live? Do you have a place to go when you need a break? Take notes.

The goal here isn’t perfection, it’s awareness.

Once you know what’s draining you, you can start to adjust it.

Step 3: Try a small change

You don’t need a total life overhaul. Small changes can make a big difference. Try one of these simple strategies:

• Tidy up your space: Clear out clutter or create a quiet corner where you can relax.
• Build a buffer: Give yourself five minutes of silence before and after overwhelming situations.
• Schedule quiet time: Set aside short breaks during your day to proactively rest and reset.
• Make a calm-down kit: Keep things like earbuds, essential oils, or a grounding object nearby.
• Unplug at night: Turn off screens an hour before bed to help your brain slow down.
• Add calm on purpose: Use soft lighting, peaceful music, or nature sounds to soothe your senses.

The goal isn’t to force yourself to be more social or push through discomfort. It’s to build a life that supports your nervous system so you can show up fully, without burning out.

You don’t have to abandon the peace of your inner world—just make the outer world feel a little easier to step into.

Your turn:

Pick one small sensory adjustment you’ll try this week.

Then, if you’re up for it, share it in the community so we can cheer you on.