7 symptoms of sensory processing disorder (and how to cope)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
From sound sensitivity to touch aversion, sensory processing disorder symptoms can be tough to navigate. Learn why they happen and how to support yourself or a loved one.
Imagine walking into a grocery store and being blinded by fluorescent lights and overwhelmed by sound: the music from the speakers, the hiss from the frozen aisles, and the chatter of dozens of conversations at once. Meanwhile, your shirt feels like sandpaper, and you’re stuck behind a screaming kid in the seafood section (and you don’t even like seafood).
Sounds like a horror film, doesn’t it? And that’s just a glimpse into what a moment with sensory processing disorder (SPD) might feel like.
Sensory processing disorder isn’t just about quirky preferences or being “overly sensitive.” It’s a real, physical condition that affects how the brain processes everyday sensory input. And when that input gets misinterpreted—whether it’s sound, touch, taste, or movement—daily life can quickly shift from manageable to completely overwhelming.
Whether you’re navigating these challenges yourself or supporting someone who is, here’s everything you need to know about sensory processing disorder, along with ways to cope, connect, and feel more in control.
What is sensory processing disorder (SPD)?
Sensory processing disorder (SPD) is a neurological condition where the brain has trouble interpreting and responding to sensory input. That includes sight, sound, touch, taste, and smell, as well as movement, balance, and body awareness. For someone with SPD, this input might get exaggerated, muffled, or scrambled entirely, making it hard to stay regulated in everyday environments.
People with SPD often fall into one of two patterns or experience a mix of both:
Sensory avoidant: Reacting strongly to input that feels overwhelming
Sensory seeking: Actively craving intense stimulation to feel grounded
Both sensory avoidant and seeking can show up as covering ears in a noisy room, chewing on sleeves, avoiding hugs, or needing constant motion to focus. No two experiences look the same, but what connects them is a nervous system that isn’t processing input in a way that feels manageable.
SPD often shows up in childhood, but many teens and adults live with it, too. And many don’t realize they have SPD, so getting a diagnosis can help you find support that’s actually useful.
What causes sensory processing disorder?
There’s no single known cause of sensory processing disorder, but research suggests it’s related to how the brain and nervous system develop and function.
Several factors may contribute to SPD, including:
Genetics: SPD often runs in families, suggesting there may be inherited traits involved. If a parent or sibling has sensory sensitivities, others in the family may, too.
Developmental factors: Premature birth or complications during pregnancy or delivery may affect how the sensory pathways in the brain form.
Environmental influences: Early exposure to stress, trauma, or toxins could also impact brain development and how sensory input is processed.
Sensory processing disorder also frequently shows up for autistic people and people with other neurodevelopmental conditions, like learning differences, or attention-deficit/hyperactivity disorder (ADHD). But you can have SPD without being autistic, and you can be autistic without having SPD. These conditions often overlap because they share similar roots in how the brain works.
7 common sensory processing disorder symptoms
No two people with sensory processing disorder experience it exactly the same way. For some, the world around them may feel overwhelmingly loud, bright, or even itchy. For others, it can feel muted or distant, kind of like living behind a pane of glass. Here are some likely symptoms.
1. Sound sensitivity
Noises that most people are able to tune out, like a vacuum cleaner, a police siren, or even the hum of a refrigerator, can feel physically painful or jarring to a person with SPD. Unexpected sounds can trigger anxiety, anger, or a dire need to escape the environment. Kids with SPD might cover their ears in a noisy classroom, while adults might avoid crowded spaces altogether or even wear noise-canceling headphones just to get through the day.
2. Touch aversion
Certain textures or sensations can be unbearable to people with SPD. Clothing tags, seams in socks, or the feeling of sand, grass, or sticky fingers can cause intense discomfort and even distress. Some can’t tolerate light touch, like a casual pat on the back, but are fine with deep pressure, like a firm hug. And it isn’t pickiness or solely preference — it’s about how the brain processes physical contact.
3. Sensory seeking behaviors
While some avoid sensory input, others crave more of it. Sensory seekers might be constantly moving like rocking back and forth, jumping in place, or spinning around. They can even frequently touch objects or people. They may have a high tolerance for pain, play roughly, or love intense flavors and bright lights. While this behavior can sometimes be mistaken as hyperactivity, it isn’t. It’s just the nervous system’s way of trying to “feel more.”
4. Trouble with coordination
SPD can affect the body’s sense of balance and movement. Someone might appear clumsy, bump into things, struggle with sports, or have difficulty with tasks that require fine motor skills like handwriting or buttoning a shirt. This can lead to frustration and low confidence, especially in settings like school or work where coordination is expected.
Read more: How to gain confidence: Proven tips for developing and building self-assurance
5. Overreaction to changes or transitions
Going from one activity to another—especially without warning—can feel like being thrown into chaos. A simple change in routine, environment, or expectations can cause sensory overload. People with SPD often do best with predictable routines, clear transitions, and some kind of warning before something shifts.
6. Emotional outbursts or shutdowns
Meltdowns aren’t always about emotions — they can be a reaction to too much input. When the brain is overwhelmed by sensory information, it can trigger a fight, flight, or freeze response. This might look like crying, yelling, hiding, shutting down, or refusing to engage, which is a clear sign of the nervous system trying to protect itself from overload.
7. Avoidance of certain foods, smells, or environments
Strong smells, certain tastes, or specific environments (like busy stores or bright classrooms) can be overwhelming. Some people with SPD avoid certain foods because of their textures, while others may steer clear of places that are too loud, too crowded, or too stimulating, because being in these spaces is too uncomfortable to bear.
How to treat SPD: 10 tips to support yourself or someone else
Because SPD shows up in so many different ways, treatment and support are tailored to each person’s specific needs. While SPD isn’t something you cure, there are many ways to reduce overwhelm, build coping tools, and make everyday life more manageable.
Many of the tips below may be especially helpful to parents with children who struggle with SPD, but they can apply to anyone.
1. Work with an occupational therapist
Occupational therapists can evaluate sensory needs and create a sensory diet: a daily routine of sensory activities that help balance and regulate the nervous system. This might include jumping on a trampoline, deep pressure exercises, or calming routines before transitions. A good therapist will make these activities feel like play, not work, and adapt them as needs shift over time.
2. Create sensory-friendly environments
Creating a sensory-friendly environment is like adjusting the “sensory thermostat” in your home, classroom, or workplace. Embracing soft lighting, reducing clutter, and carving out quiet zones can make a huge difference in how someone with SPD feels in these spaces.
For sound-sensitive people, noise-canceling headphones or white noise machines can block out background chaos, and to help those who crave sensory input, try textured fidget tools, wobble cushions, or regular movement breaks to help them stay engaged.
3. Practice scheduled sensory breaks
Sensory breaks are intentional pauses throughout the day that can realign a person’s needs before things spiral into overload. These can be calming (lying under a weighted blanket, doing deep breathing, or listening to soothing music) or stimulating (swinging, stomping, or chewing crunchy snacks). The key is consistency. Scheduled breaks prevent meltdowns by helping regulate the nervous system proactively.
💙 Incorporate Chibs Okereke’s One-Minute Reset breathing meditation into your sensory break for added support and relief.
4. Use sensory tools and gear
The right tools can make moments of sensory overload more tolerable, and they can also prevent a meltdown from happening in the first place.
Try these tools:
Weighted blankets or vests for calming deep pressure
Compression clothing for body awareness
Chewelry (chewable jewelry) for oral seekers
Noise-reducing headphones for overwhelming environments
Sensory bins filled with rice, sand, or water beads for tactile exploration
Create a “sensory toolbox” and keep it on hand, especially during transitions or outings. This can make unfamiliar situations feel more manageable and comforting.
5. Prepare for transitions in advance
Moving from one activity or environment to another can feel jarring, especially for someone with SPD. Use visual schedules, verbal countdowns, or gentle routines to ease the shift. Try to avoid abrupt changes whenever possible, and offer choices to give a sense of control.
Read more: Transition anxiety: what it is and 7 ways to deal with change
6. Respect sensory boundaries
If someone flinches at touch, hates tags from clothes touching their skin, or avoids certain foods because of their texture, don’t force it. Respecting their sensory boundaries helps build trust. Gradual exposure (with consent and support) can help expand tolerance over time, but pushing through discomfort often backfires.
7. Support emotional regulation
Many emotional outbursts are actually sensory reactions in disguise. Help build awareness by labeling feelings and offering calming strategies in the moment, like deep breathing, a quiet space, or a calming object to hold.
Over time, help them build a “feelings vocabulary” and develop a plan for what to do when things start to spiral. Co-regulation—where a calm adult helps someone regulate their nervous system—is often more effective than expecting someone to do it on their own.
8. Focus on strengths, not just sensitivities
Sensory processing differences aren’t just challenges — they can also be superpowers. Many people with SPD are incredibly detail-oriented, deeply empathetic, or have a strong connection to music, art, or movement. Support should also highlight and nurture these unique strengths.
For example, a child who loves spinning might be naturally drawn to dance or gymnastics. A teen with sound sensitivity might have an incredible ear for pitch or a talent for music production in quiet environments.
9. Build sensory-friendly routines
Predictable routines offer safety and structure, especially for kids. Anchor the day with regular times for meals, movement, rest, and play. Include sensory supports where needed, like starting the morning with a calming playlist, using a weighted lap pad during homework, or adding a mini movement break before dinner.
💙 Make lasting changes and Build Habits that Actually Stick with help from Dr. Julie Smith.
10. Offer compassion, not correction
Meet sensory needs with empathy, not judgment. What might look like poor behavior, moodiness, or overreacting is often the nervous system screaming for help. When you treat the person—not just the symptom—you build safety, trust, and resilience.
Try saying:
“I see this is really hard for you right now.”
“Your body seems like it’s having a big reaction. Do you want quiet or a hug?”
“You’re not wrong for feeling this way. Let’s figure out what might help.”
Sensory processing disorder symptoms FAQs
What does sensory processing disorder feel like?
SPD can feel like you’re living in a world that’s too loud, too bright, too chaotic, or not loud or bright or chaotic enough. For sensory avoiders, things like buzzing lights or scratchy clothing can feel unbearable. For sensory seekers, the world might feel dull, and they may crave intense stimulation like spinning or loud music to feel regulated.
It’s not just about comfort, though. It’s also about the nervous system misfiring, which can lead to frustration, anxiety, or complete shutdowns when overwhelmed.
Can adults have sensory processing disorder, too?
Absolutely. While SPD is often discussed in the context of children, many adults live with undiagnosed sensory processing challenges. They may have spent years avoiding crowds, loud places, or certain textures without realizing why.
Adults with SPD might find commuting exhausting, hate certain fabrics, or feel overstimulated in offices with too much empty space or too much clutter. Recognizing these patterns can be a turning point, as it allows people to create environments and routines that actually support their nervous system rather than fight against it.
Is SPD the same as autism or ADHD?
No, SPD is not the same as autism or ADHD, but they often show up together. All three conditions can involve sensory differences, but SPD is specifically about how the brain processes sensory input. Autism and ADHD include broader traits like social communication differences, impulsivity, or difficulty with attention.
You can have SPD without being autistic or having ADHD, and vice versa. That said, many people with one diagnosis also experience sensory processing challenges, so overlap is common.
How do you know if I have sensory processing issues?
Start by noticing patterns. Do certain sounds, lights, or textures overwhelm or irritate you more than others? Do you avoid specific environments, or do you feel more at ease when moving or fidgeting? Does sensory input affect your ability to focus, stay calm, or function in daily life?
If these challenges are consistent and disruptive, a healthcare professional can help evaluate your sensory profile and suggest tailored strategies. A formal diagnosis isn’t always necessary to start making supportive changes.
What can help calm someone during sensory overload?
During overload, the goal is to reduce input and help the nervous system feel safe. That might mean turning off lights, lowering the volume, or stepping away from the crowd. Offer soothing options like a weighted blanket, deep pressure, slow breathing, or a quiet space. Stay calm, keep your voice gentle, and avoid bombarding them with questions.
Sometimes the best support is just being there and letting the person know they’re not alone. If you’re unsure what to do, asking “What would help right now?” or “Do you want quiet or company?” is a compassionate place to start.
A mindful note on the use of the term “autistic people”
At Calm, we prioritize education, accuracy, and inclusivity. Research shows that “autistic people” is often the preferred term within the autistic community. While person-first language (“people with autism”) is still used in some contexts, it can unintentionally frame autism as something separate or negative—similar to how we say, “person battling anxiety” or “person experiencing depression.”
Many autistic individuals view autism not as a defect to be treated, but as a meaningful part of their identity—something to embrace and celebrate. And we agree! In alignment with this perspective, we’ve used “autistic person/people” throughout this article. We understand that language is personal and evolving, and we aim to honor community preferences while being respectful of individual differences.
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