Sensory Overload
Tips to Avoid Feeling Overwhelmed: A Neurodivergent Raver's Guide
Sensory overload can take a festival experience from one of the greatest highs to one of the lowest lows.
The bass is low—you feel the vibrations down to your bones. The music is loud, pounding in your ears. These are the sensations you came here for. The lights are bright and flashing. Flags and totems fly above you as the crowd slowly builds around you. A few brushes against your arms steal moments of your attention. You take a deep breath to reorient yourself. The smells around you creep into the forefront of your mind—bodily odors, stale beer, festival dust. It feels like the lights are getting brighter, and the music isn’t just loud—it’s blaring. Suddenly, your skin feels cold while your core burns from the rush of your heartbeat. You start to lose focus. Everything and everyone is closing in.
Sensory overload can hit like a wave, pulling you under just when you're trying to ride the high of the moment.
As someone with sensory sensitivities, my first festival was a lesson in learning my limits. I needed breaks, space, and strategies to reset. But over time, I found ways to not just manage but truly enjoy the experience without burning out.
Here are my top five tips for preventing sensory overload this festival season!
Eargasm Ear Plugs
These are by far the most important item on this list. Nothing has improved my festival endurance like Eargasm High Fidelity Earplugs. I tried regular foam earplugs at EDC 2018, and honestly, they were worse than nothing at all. Foam earplugs dampen sound unevenly and are uncomfortable. I find that when I wear regular earplugs, they only amplify the internal sounds of my body—my heartbeat, my breathing—which is not the sensory experience I want while waiting for a bass drop.
Eargasm earplugs filter sound rather than just muffling it. The difference is noticeable the second you put them in. They reduce the harsh frequencies that cause me the most pain and overwhelm while preserving the quality of the music. I go to festivals for the music, and these allow me to fully enjoy it without needing as many breaks.
The filtering effect also protects your hearing, which is especially important if, like me, you love being right by the speakers!
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Sunglasses or refractory glasses
Next up is managing the visual stimuli. Strobing lights can be my worst enemy. The harsh contrast of bright flashes against the dark night sky can become overwhelming. Having a way to soften the intensity makes a huge difference in how long I can comfortably stay at a stage.
Sunglasses are my go-to. I usually choose a pair tinted in a specific color—not just for aesthetics but because it helps lower contrast. Think of it like how great painters "tint" all their colors with a unifying shade to create harmony in an art piece. The same concept applies here—when everything has a consistent hue, the flashing lights feel less jarring.
Refractory glasses are another option, but they’re not for everyone. For me, they blur lights into softer shapes, which helps reduce sensory input. But for some, the visual distortions might be more stimulating instead of calming. Experiment and see what works best for you!
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Face or Head Covering
This one took me a long time to understand, but it has been a game-changer.
In a big crowd, I sometimes start to feel too perceived. I become hyper-aware of my facial expressions and worry that I’m not giving off the right vibes. This self-consciousness used to make me want to retreat from the crowd, even though I love being in the crowd—dancing, vibing, connecting with people.
Enter: face scarves.
A neck gaiter (also known as a face scarf) lets me create a sense of personal space even in the middle of a packed dance floor. It helps me disengage from the anxiety of being watched and lets me focus on the music and movement instead.
Other options include pashminas, scarves, or even big hats—all of which can provide a similar feeling of security and comfort.
Hydration Pack
Hydration is key for so many reasons, but when it comes to sensory overload, it helps in two main ways:
Dry mouth relief. It’s uncomfortable and distracting, and it can make sensory overwhelm feel worse. Staying hydrated keeps this in check.
Compression. A hydration pack works like a weighted vest, providing gentle pressure around your chest and shoulders. It makes me feel more secure and gives my hands something to hold onto when I need grounding.
My all-time favorite hydration pack is the Lunchbox Hydration Pack. I have the 2023 OG Mesh version, but they also have a newer model with softer strap mesh for extra comfort. What I love about Lunchbox is:
Spacious storage compartments
Anti-theft features
Customization options (you can swap out skins for a new look!)
Having a hydration pack means I’m never stuck searching for water, and the added compression helps keep me feeling centered.
Phone Tether or Other Loss Prevention Solution
There is nothing worse than losing your phone at a festival. It’s an instant vibe-killer and can cause a ton of stress. Having a loss-prevention solution in place eliminates this anxiety completely.
I use a phone tether from Lunchbox that clips onto my hydration pack. Their Anti-Theft Phone Pocket on the strap is also a great option—it keeps your phone secure, no matter how hard you dance.
Other good options include:
Anti-theft fanny packs with inner pockets
Crossbody bags with zippers against your body
Carabiners or clips to attach valuables to your gear
A little extra security goes a long way in keeping your festival experience stress-free.
Bonus Tip: Work Transformation into your Outfit plans
Festivals are long—sometimes 12+ hours—so having an outfit that can adapt to changing conditions is a lifesaver.
I learned this lesson at Dreamstate SoCal, where temperatures dropped dramatically at night. I started the evening in a bathing suit and fishnets, but by the end of the night, I was in a T-shirt and pants. Having an extra layer packed in my hydration pack completely changed my comfort level.
Pack small but effective additions, like:
A lightweight T-shirt that folds down small
A pair of thin leggings or joggers for warmth
A pashmina or scarf that doubles as a fashion statement and a functional layer
Being able to tweak your outfit on the fly can save your festival experience.
Plan For you - Make the Experince your own
Festivals are an incredible experience, but they can also be overwhelming—especially for those of us who are neurodivergent or have sensory sensitivities. The key is finding what works best for you and building a game plan that lets you enjoy the music, the vibes, and the people without burning out. Whether it’s protecting your ears, reducing visual stimuli, creating a sense of security, or staying hydrated, small adjustments can make a huge difference in your overall comfort and longevity.
At the end of the day, your festival experience should be about joy, connection, and self-expression. By preparing ahead of time and listening to your needs, you can fully embrace the magic of the moment while keeping sensory overload at bay.
Do you have any go-to festival hacks or sensory-friendly tips? Drop them in the comments—I’d love to hear what works for you!
