Sensory Overload and Chronic Pain: Managing a Heightened Nervous System
Ever felt like the hum of a refrigerator or the glare of a screen was just too much to handle? For many people with chronic pain, these little everyday nuisances aren’t just annoying—they’re overwhelming. Like living in a world where every sense is cranked up to eleven, sensory overload can intensify pain, fuel anxiety, and make even basic tasks feel impossible.
I’ve said it lots, living with chronic pain often means facing challenges that go beyond the physical ache. How can something so devastating like chronic pain not leave a mark on a person? This commonly overlooked but profoundly impactful aspect of chronic pain is called sensory overload—a condition where ordinary levels of light, sound, touch, temperature, and even smell feel overwhelming. This heightened sensitivity isn’t just in your head—it’s rooted in the way chronic pain rewires your nervous system.
Your Nervous System, the Overprotective Bodyguard
Think of your nervous system like a bodyguard who’s had way too much caffeine. It's supposed to protect you, flagging threats and keeping you safe. But when you're dealing with chronic pain, this bodyguard starts seeing danger everywhere—even where there is none.
This blog post will walk you through why chronic pain and sensory overload often go hand-in-hand, how this hypersensitivity develops, and—most importantly—how to create a calmer world for yourself, both inside and out.
The Connection Between Chronic Pain and Sensory Overload
Why It Happens: A Heightened Nervous System
The nervous system in people with chronic pain is often in a constant state of "high alert." This is called central sensitization, and it means your brain and spinal cord become more responsive to stimuli. As a result, signals that shouldn’t cause discomfort—like a flickering light or a tag on your shirt—can trigger intense reactions.
In simpler terms, your body’s alarm system is stuck in the “on” position. This not only amplifies pain signals but also heightens your awareness of sensory input.
Common Sensory Triggers
- Light: Fluorescent lights, screen glare, bright sunlight.
- Sound: Background chatter, music, sirens, high-pitched noises, for me it’s fans.
- Touch: Tight clothing, textured fabrics, vibrations and even the wind.
- Smell (less common but still relevant): Perfumes, cleaning products, food odors.
- Temperature: Warm baths may seem scalding and cool water may feel icy. I have this quite badly in my legs, and it’s affecting my upper body too.
These everyday experiences can become overwhelming, leading to anxiety, exhaustion, irritability, and even flare-ups in pain.
How Sensory Overload Shows Up
Everyone experiences sensory overload differently, but common symptoms include:
- Headaches or migraines.
- Increased pain or flare-ups.
- Irritability or mood swings.
- Fatigue or shutdown (needing to sleep, withdraw, or go numb).
- Anxiety or panic attacks.
- Difficulty concentrating or speaking.
These aren’t just emotional reactions—they’re physiological responses from an overstimulated nervous system trying to protect itself. I often present many of these physical responses, multiple times, on a daily basis and they are just a part of my life now.
Coping Mechanisms and Sensory-Friendly Solutions
Let’s break down each sensory input and explore strategies to cope both proactively (creating a supportive environment) and reactively (calming yourself during overload).
Light Sensitivity
Why:
Bright or flickering lights can overstimulate the brain, especially when pain levels are high or you're already tired.
Solutions:
Create a Calm Visual Environment:
- Use soft, warm lighting instead of harsh overhead lights.
- Install dimmers or use salt lamps for ambient glow.
- Apply anti-glare screen protectors to phones and computers.
- Choose blackout curtains to control natural light.
Wearable Tools:
- Invest in FL-41 tinted glasses designed for light sensitivity.
- Use a brimmed hat outdoors.
- Consider blue-light blocking glasses for screen use or going into your phone’s settings to turn on the blue light filter. I have mine set to come on every night at 9:00pm. I got that coating for my glasses, it really does make a difference.
- Noise cancellation air pods - listen to calming music or the silence.
During Overload:
- Retreat to a dark room or wear a sleep mask.
- Close your eyes and use a cool compress over them.
- Practice deep breathing to calm the nervous system. Something like Box Breath or 1-2-3-4-Breath are effective.
Sound Sensitivity
Why:
Hyperacusis (heightened sound sensitivity) is common with chronic pain. Sudden or layered noise can trigger stress responses or pain spikes.
Solutions:
Modify Your Environment:
- Use noise-cancelling headphones or earplugs when needed.
- Play white noise, nature sounds, or calming music to mask chaos.
- Install soft furnishings (curtains, rugs, cushions) to absorb sound.
Routines to Help:
- Schedule breaks in quiet environments.
- Avoid large crowds or chaotic spaces if possible.
- Let others know loud sounds are a trigger—self-advocacy helps.
During Overload:
- Escape to a quiet space.
- Put on earplugs or noise-canceling headphones.
- Hum or do vocal toning—it soothes the vagus nerve, calming your system.
Touch Sensitivity
Why:
Allodynia (pain from normally non-painful stimuli) is common with conditions like fibromyalgia, CRPS, and neuropathy. Even light touch can cause pain or distress.
Solutions:
Clothing and Fabrics:
- Choose seamless, tagless clothing made of soft, breathable fabrics like bamboo or modal.
- Avoid tight bands or waistbands.
- Keep a list of sensory-friendly brands or garments you trust.
Personal Space and Boundaries:
- Set clear boundaries about physical touch—even with loved ones.
- Use tools like weighted blankets or compression wear if comforting, or loose layers if pressure worsens symptoms.
During Overload:
- Apply cool packs or use gentle tactile tools like a soft brush.
- Engage in body scanning meditation to calm nerve signals.
- Lie under a weighted blanket if it soothes you, or remove restrictive clothing.
General Coping Strategies for Overload
1. Regulate Your Nervous System Daily
- Mindfulness meditation
- Gentle yoga or stretching
- Breathwork (Box breathing or 4-7-8 breathing)
- Somatic exercises (like shaking or rocking)
- Use apps like Insight Timer, Calm, or Curable
2. Create a Sensory Retreat
Designate a low-stimulation space in your home:
- Soft lighting
- Cozy textures
- Low-volume music or silence
- Aromatherapy (if not scent-sensitive)
- A journal, coloring book, or sensory tools
3. Track Triggers and Patterns
Use a sensory log or pain journal to notice patterns:
- What time of day do overloads occur?
- What environments trigger you?
- What soothes you afterward?
This helps you make empowered choices about when and how to engage with the world.
Final Thoughts: You’re Not "Too Sensitive"—You’re Experiencing a Real Nervous System Response
Living with chronic pain means managing more than just the pain itself—it means learning to navigate a world that often feels too much. By understanding the connection between chronic pain and sensory overload, and by implementing both preventative and in-the-moment strategies, you can regain a sense of control and comfort.
You deserve a life that respects your nervous system—and it is possible to create it.
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