What is Your “Too Much”?

Do you find it hard to think when you’re in a noisy environment? Do certain fabrics against your skin, or labels in your shirt drive you up the wall? Can the smell of someone’s cologne or aftershave make you want to leave the room?

When people think of ADHD and filters, they tend to consider only the filters that keep inappropriate things from coming out of our mouths. Rarely do they consider filtering inputs, or our inability to filter inputs.

ADHD or not, for those of us lacking good filters, sensory experiences – be they seeing, hearing, touch, smell or taste – are sometimes difficult to bear. In fact, having a label in your shirt that rubs against your neck might be so distracting that it’s all you can focus on. The proximity and number of people in a crowd might feel really uncomfortable.

Not everyone can tune out distractions in whatever form they might be presented. Not being able to filter input or create boundaries leads to overstimulation. That’s one reason why most of the people I’ve worked with describe themselves as overwhelmed.

While you may not be able to create filters, you can develop boundaries. In loud or crowded environments find a quiet corner, or give yourself permission to leave when you feel anxious. At home or work limit noise. Use earplugs or headphones when you can. Cut those itchy labels out of your clothes and wear fabrics you enjoy—typically natural fibers feel better. Buy fragrance-free products.

Finally, take a break. If you need alone time or quiet periods during the day, schedule them in.