Sensory Differences in Autism: What They Look Like and What Helps

This guide explains what sensory differences in autism are, what they can look like in everyday life, and practical ways to help at home, school and work.

Sensory differences, sometimes called sensory processing differences, mean the brain takes in and responds to sensory information in a different way.

They can affect all the senses, including some that people may not think about:

• sight, hearing, touch, taste and smell
• balance and movement (the vestibular sense)
• body awareness, such as knowing where your body is in space (proprioception)
• internal signals, such as hunger, thirst, needing the toilet, pain or temperature (interoception)

Sensory differences can change over time, and from day to day. They're often more noticeable when someone is tired, stressed or unwell.

Being over-sensitive (hypersensitive) means some sensations feel much stronger than they do for other people. This might look like:

• finding everyday noises, such as hand dryers, chewing or background chatter, painful or distressing
• being bothered by bright or flickering lights
• disliking certain textures, clothing labels, seams or tight clothes
• being very sensitive to smells, such as perfume or cooking
• eating a limited range of foods because of taste or texture
• disliking light touch, such as hugs or someone brushing past

Being under-sensitive (hyposensitive) means some sensations feel weaker, so the person may not notice them, or may seek out more. This might look like:

• not noticing pain, heat or cold as much as others
• not realising when they're hungry, thirsty or need the toilet
• seeking movement, such as rocking, spinning or jumping
• enjoying deep pressure, such as tight hugs or heavy blankets
• liking strong flavours, or touching and handling objects a lot

Many autistic people are over-sensitive to some things and under-sensitive to others.

Sensory overload happens when there's too much sensory input to process. It can feel overwhelming, exhausting or even painful.

Signs of sensory overload might include:

• covering ears or eyes
• becoming irritable, anxious or tearful
• needing to leave a situation quickly
• a meltdown, which is an intense response to overwhelm, not a tantrum or a choice
• a shutdown, where someone goes quiet, withdraws or finds it hard to speak or move

After overload, people often need time and a quiet space to recover.

• create a calm, quiet space to retreat to
• use dimmer lights, lamps or blackout blinds
• choose comfortable clothing, such as seam-free socks or soft fabrics
• try noise-cancelling headphones or ear defenders
• offer weighted blankets, movement breaks or fidget items
• plan ahead for busy places, such as shopping at quieter times

• a quiet space or time-out card for when things feel too much
• seating away from noise, doors or bright windows
• permission to wear ear defenders, or adjustments to uniform
• movement breaks during the day
• support at noisy times, such as lunch or assemblies
• advance warning of fire drills or changes

Talk to your child's school, and the special educational needs coordinator (SENCO), about what helps.

• a quieter desk, or the option to work from home
• noise-cancelling headphones
• adjustments to lighting
• flexible hours to avoid busy commutes
• regular breaks, and a quiet place to go
• written communication, instead of only phone calls or meetings

Under the Equality Act 2010, employers must consider reasonable adjustments for disabled employees, which often includes autistic people. Access to Work may also help fund support.

It can help to notice which sensations are difficult, which are comforting, and what helps. Some people keep a simple diary of situations that feel overwhelming or calming.

An occupational therapist can also carry out a sensory assessment, and suggest personalised strategies. Ask your GP or school about access to occupational therapy.

Raiys works nationwide, offering online autism assessments for adults, and for children and young people, across the UK. Our assessments follow NICE guidelines and consider sensory differences as part of the full picture. You'll receive a clear, detailed report with practical recommendations you can share with your GP, school or employer.

You'll also have access to the Raiys app, where you can securely read your report and use BeChange, our digital support programme. BeChange helps you understand your diagnosis and build practical, everyday strategies at your own pace, with resources across five areas: Mind, Resilience, Life, Move Matters and Nutrition.

If you're in crisis right now, call 999, go to A&E, or call Samaritans free on 116 123, any time of day or night.

Ready to take the next step? Find out more about our autism assessments.

Sensory differences are a real and important part of many autistic people's lives. Understanding them, and making small changes, can make everyday life feel much more manageable.