Sensory Load Reset: A Regulation Tool for Overwhelm, Shutdown, and Neurodivergent Nervous Systems
WorkLife Wellness Lab | Work + Life Therapy Skills Library
When stress builds or environments become overwhelming, the nervous system can shift into a state of sensory overload. Sounds may feel louder, lights harsher, movement more intrusive, and thinking more difficult. For many neurodivergent adults, this state can escalate quickly into agitation, shutdown, or executive-function collapse.
This exercise is a simple, evidence-informed regulation strategy designed to reduce or reorganize sensory input so the nervous system can settle. Rather than asking the body to “calm down,” the approach focuses on lowering excess stimulation and allowing regulation to emerge naturally. It integrates principles supported by research in sensory modulation, autonomic nervous system regulation, and trauma-informed care, and reflects a practical adaptation for everyday work and life contexts rather than a single manualized protocol.
Why Sensory Load Reset Helps
Sensory overload taxes the nervous system’s ability to filter input. When that filtering system is overwhelmed, regulation strategies that rely on thinking, talking, or emotional labeling often become inaccessible.
A sensory reset helps by:
decreasing competing sensory signals
reducing nervous system demand
restoring predictability and control
supporting parasympathetic engagement
allowing executive functioning to return gradually
This approach is especially helpful when distress is sensory-driven rather than thought-driven. This technique can be used anywhere and does not require special equipment.
Step 1: Pause and Reduce Input
Start by intentionally reducing stimulation where possible:
lower lighting or close eyes briefly
reduce noise (earplugs, headphones, quiet space)
stop multitasking
limit visual clutter
Even small reductions matter.
Step 2: Choose One Grounding Sensory Anchor
Select one sensory input to keep — not many.
Examples:
steady pressure from sitting back in a chair
feet firmly on the floor
a neutral texture (clothing, chair arm, smooth object)
consistent background sound (fan, white noise)
The goal is simplicity, not stimulation.
Step 3: Stay With the Anchor for 30–90 Seconds
Allow your attention to rest on the chosen sensation.
You are not trying to relax — only to notice consistency:
pressure stays the same
surface feels stable
sound remains predictable
This signals safety through repetition.
Step 4: Notice Any Shift
After a short pause, notice whether anything has changed:
breathing slows
shoulders drop
internal noise decreases
vision softens
mental urgency reduces
Small shifts count.
How to Know It’s Working
You may notice:
reduced sensory “buzz”
less irritability or agitation
improved tolerance for sound or light
clearer thinking
decreased urge to escape
gradual return of task initiation ability
Regulation often shows up as capacity returning, not sudden calm.
When to Use a Sensory Load Reset
This tool is especially useful when:
environments feel “too much”
you’re nearing shutdown or meltdown
concentration disappears suddenly
anxiety spikes without clear thoughts
transitions feel impossible
sensory defensiveness increases
It can also be used preventively before demanding tasks or transitions.
Adaptations and Variations
At work: reduce screens, face a wall, lower visual input
In public: focus on feet in shoes, weight through legs
At home: dim lights, wrap in a blanket, sit against a solid surface
For high sensitivity: shorten duration and return often
About This Content
This article is part of the Work + Life Therapy Skills Library at WorkLife Wellness Lab. Our approach integrates behavioral health and wellness concepts, neurocognitive strategies, and executive-function–supported intervention to help neurodivergent and work-stressed adults build sustainable work and life participation.
The skill contained in this article is provided for educational and wellness purposes and is not a substitute for mental health treatment, medical care, or individualized clinical recommendations. Results vary from person to person. If you are experiencing significant distress, please reach out to a qualified professional.
