Autism’s Secret Sidekick: Sensory Sensitivity

By Sam Hillview-Close*

When most people think about autism, they tend to picture the “headline” traits - finding social situations a bit like playing chess on a roller coaster, avoiding eye contact, or being unusually good at spotting patterns (whether that’s in data, Lego bricks, or the fact that your barista always adds exactly 7 coffee beans to the grinder).

But there’s a quieter, often misunderstood companion to autism - sensory sensitivity. And for many autistic people, it’s not a side note; it’s centre stage.

What Is Sensory Sensitivity?

In the simplest terms, it’s when your brain processes sensory input - sights, sounds, smells, tastes, touch - a bit too enthusiastically.

Imagine your senses are like stereo speakers. Most people’s are set to a comfy “mid-volume.” Autistic sensory systems? Sometimes they’re stuck at “max volume,” sometimes they’re barely audible, and sometimes they jump between the two like an over-caffeinated DJ.

It’s why:

• The hum of a fridge can feel like a jackhammer.
• Bright supermarket lighting can be as jarring as staring into the sun.
• A clothing tag can feel like a swarm of angry bees.
• Or on the flip side, some sensations are under-sensitive, making a deep-pressure hug feel like bliss.

The Science Bit

The DSM-5 autism diagnostic criteria published in 2013 included “hyper- or hyporeactivity to sensory input” as a diagnostic criterion, and research shows sensory differences are a core part of autism.

A 2020 study in Frontiers in Psychiatry found that 90% of autistic adults experience significant sensory sensitivities, and they don’t just disappear with age. They can influence mood, energy levels, and even social participation.

Other studies have linked sensory overload to increased anxiety and shutdowns, showing that it’s not “just being fussy” - it’s a genuine neurological experience.

How It Feels

To put it in non-scientific terms - it’s like your brain has no volume knob, and you’re living in a world where everyone else gets to turn theirs up or down at will.

Some days you can walk through a noisy train station with headphones off and feel fine. Other days, one too many car horns and your nervous system stages a coup.

And the thing is, it’s unpredictable. You can’t always tell which days will be sensory-friendly and which will make you want to hide in a dark cupboard with noise-cancelling headphones.

Why It Matters

Because sensory overload isn’t just “annoying” - it can cause real distress. It can lead to meltdowns, shutdowns, fatigue, and anxiety. And for autistic adults, masking these reactions (pretending to be fine) is exhausting, often leading to burnout.

It also shapes how you navigate the world - where you shop, how you work, what social events you attend, even how you dress.

Practical Tips

For autistic people:

• Sensory toolkit: Earplugs, sunglasses, fidget tools, soft clothing.
• Know your triggers: Keep a mental list of “high-risk” environments.
• Recovery time: Schedule quiet breaks after sensory-heavy situations.

For non-autistic friends, family, or colleagues:

• Respect someone’s need for headphones or dimmed lights.
• Don’t dismiss sensitivities as “overreacting.”
• Offer options - quiet spaces, flexible seating, and “opt-outs” at events.

The Takeaway

Autism is a many-layered thing. Social differences, pattern recognition, and communication styles often get all the airtime. But sensory sensitivity is just as central, and just as worthy of understanding.

If we start talking about it more, maybe we can make the world a little less like an uninvited rave… and a little more like a space where everyone can set their own volume.

* Sam Hillview-Close is a former business executive, public health administrator, Board member, writer and blogger. Sam is also a proud neurodivergent individual.