When Summer Is a Sensory Nightmare (and You’re Just Trying to Keep It Together)
Disclaimers:
Land Acknowledgment: We live and work on the unseated territories of the Wahpekute and Chumash peoples, we pay respects to their elders past and present. We encourage folks to explore the ancestral lands they live and work on, and to learn about the Native communities that live there, the treaties that have been broken. If folks feel called, we encourage them to consider taking actions to support Native communities, reparations, and land back movements (see other resources at the end for more info).
A note on language: The language in the DSM, including the use of the word disorder (D in acronym), some find this harmful, while others prefer the language “disorder.” When this language is used, it is because, as mental health professionals, we need to use this same language when referring to “diagnoses” in the DSM. In addition some Autistics find the use of the level system helpful in identifying the level of support needed, while others view it as an overly simplistic way of defining something that’s fluid, and may feel it’s harmful and minimizing. The beauty is that each individual gets to choose what language feels validating and affirming to them. Inspired by Dr. Jennifer Mullan, we use the term, “therapy participant” rather than “client” or “patient,” as we work toward decolonizing therapy.
Educational Purposes: The information presented here is for educational purposes, and not meant to diagnose, treat or cure medical conditions or challenges, including neurodivergence (including mental health challenges), or physical health.
When Summer Is a Sensory Nightmare (and You’re Just Trying to Keep It Together)
For a lot of people, summer is the highlight of the year: warm weather, beach trips, festivals, longer days. But if you're neurodivergent, summer can feel like a full-body assault.
The heat.
The noise.
The smell of sunscreen and smoke.
The unpredictability.
The crowds.
The pressure to “enjoy it.”
Sound familiar?
If summer has ever made you feel out of sync with the world—or even with yourself—you’re not alone. The good news? You don’t have to suffer through it or pretend it’s fun. There are ways to feel good, supported, and even joyful… on your own terms.
Build Your Sensory Toolkit
Summer overload doesn’t have to catch you off guard. Try creating a “sensory survival kit” you can carry with you or keep in your car or bag. A few things to consider:
Noise-canceling headphones or earplugs for fireworks, traffic, and crowds.
Handheld fans or cooling towels to manage heat and prevent meltdowns.
Sunglasses or wide-brim hats to soften harsh sunlight.
Soft, breathable clothing (tagless, non-clingy, natural fibers if possible).
Comfort items like stim toys, essential oils, or textured jewelry.
Having your tools on hand can be the difference between panic and peace. Check out our Summer Sensory Checklist and our template for designing your own Summer Sensory Checklist.
Give Yourself Permission to Opt Out
You don’t have to go to the beach. You don’t have to love summer. You don’t have to smile through barbecues or parades if they drain you.
Let go of the idea that summer should be fun in a certain way. If your happy place is indoors with blackout curtains and your special interest, that’s valid. If joy looks like avoiding the heat entirely, that’s valid too.
This is your season too. You get to decide what works for you.
Take Nature on Your Terms
Being outdoors can be calming—when you’re not battling sensory chaos. Try reframing outdoor time in ways that feel good:
Walks at dusk or early morning (cooler, quieter, lower light).
Visiting nature spots that are less crowded (weekday mornings, hidden parks, even your backyard).
Stargazing at night or watching a thunderstorm from a cozy spot indoors.
It’s not about avoiding nature—it’s about making space for it in a way that fits your nervous system.
Make Peace With Routine Disruption
Summer often throws off our structure. School’s out, travel ramps up, people expect spontaneity. If you thrive on routine (many neurodivergent folks do), this can be destabilizing.
Here’s what can help:
Make a loose daily rhythm to keep some structure (meals, rest, movement, quiet time).
Use visual planners or alarms if sudden changes throw you off.
Ask for (or create) predictability wherever you can:
knowing the plan for the day
previewing events
giving yourself prep time before transitions.
A flexible routine is still a routine.
Prioritize Emotional
Cool-Downs
Hot weather and sensory overload can escalate quickly. Having a meltdown or shutdown isn’t a failure—it’s your nervous system signaling distress. You can build in buffers that can help. Try:
A dedicated quiet space (dim, cool, familiar).
Weighted blankets or tight-fitting clothing if deep pressure helps regulate you.
Calming inputs like soft music, fans, or grounding scents (lavender, peppermint).
Knowing your signs of overwhelm early so you can take breaks before you hit the wall.
The key is to be proactive, not reactive, when it comes to emotional regulation.
Redefine
Summer Joy
Here’s the truth: your summer joy doesn’t have to look like anyone else’s.
You might love:
Diving into a hyperfocus session on your favorite topic
Reading fanfic with a cold drink by your side
Gaming in the dark while the AC hums
Making art, lining up your collections, or just sitting quietly with a pet
Joy is personal. Joy is not seasonal. And you absolutely deserve it, even when the world feels too loud, too bright, or too fast.
Final Thoughts
If summer feels like a sensory minefield, you’re not broken or “doing it wrong.” You’re navigating a world that often wasn’t designed with your brain or body in mind.
Give yourself space. Build systems that support your needs. And let your version of summer be enough—because it is.
You’re not alone. And you don’t have to pretend.
