The hum of the refrigerator, the clicking of a pen in a meeting or the background chatter in a café. For most people these sounds fade into the background, but for some, they feel impossible to ignore. Everyday noises become overwhelming, making it hard to concentrate, stay calm or even enjoy social settings. This heightened sensitivity to sound, light, touch or other senses is one of the ways autism often shows up in daily life.

In counselling, I once spoke with Olivia (name changed) who shared how exhausting this was for her. “I can hear every little sound in the room,” she explained. “When my coworkers are typing, it feels like hammers in my ears. I try to focus on my work, but all I can think about is escaping the noise. People think I am overreacting, but they do not know how painful it feels.” Her words captured the hidden challenges of sensory sensitivities that many autistic adults live with.

Autism is not only about social communication differences. For many, the sensory world feels turned up to maximum volume. Bright lights, crowded spaces or even the texture of clothing can trigger discomfort or anxiety. What looks like irritability or withdrawal from the outside is often an attempt to cope with overwhelming sensory input.

The inner experience often sounds like: Why can everyone else ignore these sounds? Why does this feel unbearable to me? I am so tired of pretending I am fine. These thoughts reflect the isolation that comes with sensory sensitivities, especially when others do not understand.

There are strategies that can help ease the burden. One effective approach is creating sensory-safe zones. Olivia began keeping noise-cancelling headphones at her desk and dimming lights in her workspace when possible. These small adjustments gave her the control she needed to manage her environment and reduced her daily stress.

Another helpful step is communicating needs openly. Many people with autism feel pressure to hide their sensitivities, but explaining them can make a big difference. Simple requests such as moving to a quieter space for a meeting or adjusting lighting can create more supportive environments. When Olivia shared her needs with one trusted colleague, she was surprised by how much understanding and accommodation she received.

Sensory sensitivities are not weaknesses, they are part of the unique way the autistic brain experiences the world. With the right adjustments and support, it is possible to reduce overwhelm and create environments where individuals can thrive.

You do not have to carry this alone. Support is available, and taking the first step can change everything. Visit www.drkaranvirsingh.com and book your free 20-minute session today.