Elias Carter

Ever walked into a room and felt overwhelmed in seconds? Yeah, me too. The lights, the sounds, the people talking—it all hits at once. And my ADHD brain? It doesn’t come with a volume control.

The other day, I was in a café, trying to work. But suddenly, I could hear everything. The coffee machine steaming, chairs scraping, someone laughing way too loud across the room… and my focus? Completely gone.

And the worst part? It’s not just noise. My brain picks up everything—the flickering light above me, the smell of someone’s perfume, the way my hoodie feels on my skin. It’s like my senses are on max volume, and I can’t turn them down.

So, what do I do? First, I always have my noise-canceling headphones with me. Even if I’m not listening to music, they block out just enough to help me focus.

And second? I take ‘sensory breaks.’ Just a few minutes in a quiet spot to reset my brain. A deep breath, eyes closed… and suddenly, I can think again.

Here’s another trick: If I can’t escape the noise, I focus on one thing. Like the rhythm of my breathing, the weight of my coffee cup in my hands, or a single sound—like the background music instead of the chaos.

ADHD isn’t just about focus—it’s also about how our brains process the world around us. So if everything feels too loud sometimes, just know… you’re not alone.

What helps you deal with sensory overload? Let’s share tips!