my patient advice logo - used for header - mypatientadvice.co.uk
All Topics
Contact Us
Free Health Updates
Table of Contents
< All Topics
Print

How to Manage Sensory Overload at Work 

PostedOctober 16, 2025
UpdatedOctober 16, 2025
ByMy Patient Advice
Author: Phoebe Carter, MSc | Reviewed by: Dr. Rebecca Fernandez, MBBS

Struggling to concentrate in a busy office? You’re not alone. Learning to manage sensory overload at work can transform your productivity and mental wellbeing. Sensory overload happens when your brain receives more input than it can process like bright lights, constant chatter, or even the hum of machinery. 

Discover if you have ADHD

Creating a Focus-Friendly Workspace 

High-stimulation environments can wreck workplace concentration, especially for people with ADHD, autism, or sensory sensitivities. The key is identifying triggers and implementing simple, effective sensory-friendly strategies. 

Here’s what can help: 

Use noise-cancelling tools:  

Headphones, white noise apps, or earplugs reduce auditory overload. 

Adjust lighting:  

If fluorescent lights are too harsh, try soft desk lamps or request natural lighting where possible. 

Personal workspace boundaries:  

Use screens or partitions to limit visual distractions in open-plan offices. 

Scheduled sensory breaks:  

Step outside, stretch, or breathe deeply every couple of hours to reset your nervous system. 

Calming items:  

Small fidget tools or textures can offer subtle grounding throughout the day. 

Managing sensory input is not about avoiding work, it’s about tailoring your environment so you can do your best thinking. 

Visit providers like [ADHD Certify] for personal consultations. 
For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to misconceptions of ADHD. 

Visit providers like ADHD Certify for personal consultations to better understand how brain imaging can inform ADHD treatment.  

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to ADHD difficulty concentrating.  

Discover if you have ADHD
Phoebe Carter, MSc
Author

Phoebe Carter is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Applied Psychology. She has experience working with both children and adults, conducting psychological assessments, developing individualized treatment plans, and delivering evidence-based therapies. Phoebe specialises in neurodevelopmental conditions such as autism spectrum disorder (ASD), ADHD, and learning disabilities, as well as mood, anxiety, psychotic, and personality disorders. She is skilled in CBT, behaviour modification, ABA, and motivational interviewing, and is dedicated to providing compassionate, evidence-based mental health care to individuals of all ages.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS, author and a reviewer for my patient advice - mypatientadvice.co.uk
Dr. Rebecca Fernandez, MBBS
Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.