Making sense of sensory overload in depression

Sensory overstimulation — when sights, sounds, smells, textures, or other sensory input feel overwhelming or difficult to filter — isn’t a formal symptom of depression. Still, research suggests that people who experience depression are more likely to also experience sensory-processing challenges, such as heightened sensitivity or difficulty tolerating certain sensory input.

Experiencing sensory sensitivities in addition to depression can make you feel even more emotionally dysregulated and stressed. But by getting treatment for depression as well as any co-occurring conditions, you can learn to manage and prepare for the sensitivities so that you can feel your best.

What overstimulation can look like when you’re depressed

The link between depression and sensory processing difficulties is so strong in research that some experts have hypothesized that differences in sensory processing are actually a core component of depressive disorders.

One study found that people with depression were more likely to live with sensory-processing differences in four different areas:

• Low registration: You may not register sensory input that others do, so you may miss cues or need more stimulation to notice sensations.
• Heightened sensory sensitivity: You may be more sensitive to everyday sensory input, like loud noises or certain textures, which can feel overwhelming or distracting.
• Increased sensation avoidance: You might actively avoid environments with intense sensory input because of how uncomfortable they feel.
• Reduced sensation seeking: You may not enjoy or seek out sensory-rich experiences that others find pleasurable like concerts, amusement parks, or adventurous foods.

These sensory-processing differences can show up in many ways. For example, you may:

• Become easily overstimulated with certain sounds and visual input, like loud banging noises or bright flashing lights
• Feel irritable when there’s too much sensory input, which might cause you to push people away
• Avoid places where you might feel overstimulated, which can affect your social life
• Experience depression-related anhedonia that can cause you to feel blunted or almost numb to sensory input
• Find that emotional dysregulation gets worse after you become overstimulated, which could make it harder to calm down or communicate effectively

Living with sensory-processing difficulties means you’re also more likely to rely on maladaptive coping mechanisms, like unhealthy substance use. This can get you locked in a cycle, especially if you live with depression. For example, you might drink to feel more relaxed around overwhelming sensory stimuli. But alcohol can make depression (and its accompanying sensory processing difficulties) even worse in the long run.

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The difference between depression and sensory overwhelm

Depression and sensory overwhelm are two separate experiences. Although some experts argue against this, sensory processing difficulties aren’t recognized as a core symptom of depression.

Although sensory overstimulation (and understimulation) is highly correlated with depression, it happens with many other mental health and neurodevelopmental conditions as well. Some other conditions that can involve sensory processing differences include:

• Autism spectrum disorder (ASD)
• Attention-deficit hyperactivity disorder (ADHD)
• Anxiety disorders
• Obsessive-compulsive disorder (OCD)

Sensory overwhelm alone isn’t enough for a depression diagnosis. If you’re not sure whether your sensory processing differences are due to depression or something else, talk to a therapist or another healthcare provider. They can help rule out causes and help you find (and address) the root of your difficulties.

Support for people with sensory sensitivities and depression

If depression is leading you to experience uncomfortable sensory sensitivities, there are ways to manage your symptoms. Depression itself is treatable, and you can also implement some lifestyle changes so you feel less overwhelmed in everyday situations. 

If you have depression and are experiencing sensory sensitivities, you can try:

1. Identifying your triggers

One of the most important first steps is to identify what triggers your sensory overwhelm and make a plan for how to manage these triggers. It may not always be possible to avoid the triggers altogether, but if you know what they are, you can feel more prepared. For example, if you want to see a concert and know that the flashing lights will make you feel irritable, you might go and bring sunglasses or decide to watch a livestream of the concert at home instead.

2. Practicing mindfulness and relaxation techniques

By practicing evidence-based mindfulness and relaxation techniques, you can intentionally relax your nervous system the moment you feel overwhelmed. For example, progressive muscle relaxation is one research-based technique that can help your body relax instead of going into the stress response. This technique involves tensing and then slowly releasing different muscle groups to reduce physical tension.

3. Learning about depression and the brain

Sometimes, learning about depression, how it affects the brain, and why it can lead to sensory sensitivities can help you understand yourself more deeply. Learning the science behind these things may help lessen the self-stigma that you may have about these differences and learn to accept yourself.

4. Requesting accommodations

Depression is covered under the Americans with Disabilities Act, especially if your symptoms are severe. If your sensory sensitivities are holding you back from reaching your goals, you’re entitled to reasonable protections and accommodations at work and school. For example, you might request a quieter and darker room to do your work in or be allowed to wear noise-canceling headphones during big events. You can start by talking to HR, a school counselor, or a disability services office to explore your options.

5. Seeking support

Lastly, seeking treatment for depression overall can be helpful for learning how to cope with all of its symptoms, including sensory overwhelm. A therapist can also help you identify any other conditions that may be contributing to your sensory sensitivities. For example, if you also have a neurodevelopmental condition (like autism), it’s important to address both.

Find care with Rula

If depression is making sensory input feel harder to manage, or if your emotional and sensory overwhelm feels like too much, help is available. There are ways to understand and manage both, and therapy can help.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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