Too Bright, Too Loud, Too Much: ADHD Hypersensitivity Explained

When you think about ADHD, the first things that come to mind might be difficulty focusing, daydreaming, hyperactivity, or impulsivity. But ADHD is also deeply connected to sensitivity: not just emotional sensitivity, but sensitivity to the world around you. Many people with ADHD also experience hypersensitivity, a lesser-discussed but widespread trait of neurodivergence. Let’s look at the ways ADHD and hypersensitivity are linked and explore how embracing your sensitivity can be a strength.

Sensitivity, Women, and Marginalized Groups: A History of Misunderstanding

For centuries, sensitivity – particularly in women and marginalized groups – has been pathologized and dismissed as a weakness. The very traits that make highly sensitive individuals (HSPs) and those with ADHD uniquely attuned to their environments have been historically misunderstood and devalued.

This isn’t a coincidence. In the book “Divergent Mind” by Jenara Nerenberg, the author explains how the fields of psychology and medicine have long been dominated by men, whose perspectives shaped the diagnostic criteria and cultural narratives around neurodivergence and emotional regulation. Sensitivity, often viewed through a patriarchal lens, was labeled as hysteria, emotional instability, or frailty rather than recognized as a valid and even advantageous trait.

Women and marginalized genders have been disproportionately affected by such biases for hundreds of years. Their experiences with hypersensitivity, ADHD emotional dysregulation, and emotional intensity are often shunned and minimized. This leads to a range of outcomes, from awful “treatments” that do more harm than good (such as dehumanizing medical procedures like lobotomies) to underdiagnosis and misdiagnosis. Instead of receiving support, women and minorities are frequently told to “toughen up” or “stop being so dramatic.” This dismissal invalidates lived experiences and prevents them from accessing the tools and resources they need to thrive.

If this sounds familiar, you’re not alone. Luckily, we live in a time where people are beginning to understand the fundamental strengths of neurodivergence, including ADHD hypersensitivity and being a highly sensitive person. Sensitivity brings depth, empathy, and innovation to a world that often prioritizes speed and efficiency over nuance and connection. By recognizing and honoring these traits in yourself, you can begin to challenge and unlearn old narratives that tell you you’re simply too much and learn to embrace your full and powerful self. 

ADHD Emotional Dysregulation & Hypersensitivity

All types of neurodivergence can be boiled down to differences in how the brain processes and responds to stimuli, with the key often being that they are more sensitive to certain types of stimuli. ADHD is no different. People with ADHD typically experience heightened sensitivity to their environment, whether it’s to bright lights, loud noises, or even the emotions of those around them. This heightened sensitivity can make the world feel overwhelming and chaotic.

This is where emotional dysregulation comes in. ADHD emotional dysregulation refers to difficulty in managing and modulating emotional responses. Simply put: you feel all the feels, all the time. Small irritations can feel like massive problems, and rejection or criticism can hit like a tidal wave. This emotional intensity often gets criticized and scoffed at by the world at large, but it’s merely a reflection of how your brain processes emotions.

The Connection Between ADHD and HSP

You’ve likely heard of the term HSP (Highly Sensitive Person), a concept coined by psychologist and author Elaine Aron. Characterized by nervous systems that are more attuned to subtleties and stimuli, HSPs are thought to comprise about 20% of the population. Interestingly, people with other types of neurodivergence – like ADHD, autism, or synesthesia – are more likely to also identify as HSPs. Both ADHD and HSPs share common traits, such as:

• Heightened sensitivity to stimuli (lights, sounds, textures, crowded spaces, etc)
• Emotional intensity, including deep empathy and mood swings
• High levels of overwhelm in fast-paced or noisy environments
• A rich inner life, often marked by creativity and innovation, but also by things like anxiety and sadness

ADHD and hypersensitivity often go hand-in-hand, creating unique challenges and gifts for those who experience them.

ADHD Hypersensitivity: What It Looks Like

ADHD hypersensitivity can show up in a variety of ways:

• Rejection sensitive dysphoria (RSD): Intense emotional pain in response to perceived rejection or criticism.
• Anxiety, people-pleasing, and perfectionism: A constant effort to earn approval and avoid rejection.
• Difficulty with relationships: Struggling with misunderstandings, relationship anxiety, boundaries, or feeling easily overwhelmed by others' emotions.
• Sensitivity to stimuli: Bright lights, coarse fabrics, loud noises, or too many stimuli at once can feel unbearable.
• Traits of being an HSP: A heightened awareness of subtleties and nuances in the environment, often leading to emotional exhaustion.

For those with ADHD and hypersensitivity, the world can often feel too bright, too loud, too fast, and simply too much.

Hypersensitivity Symptoms: The HSP Checklist

According to Elaine Aron, HSPs often experience the following hypersensitivity experiences:

• Easily overwhelmed by strong sensory input
• Aware of subtleties in the environment
• Deeply affected by others’ moods
• Needing to withdraw to a quiet space during busy days
• Sensitivity to caffeine
• Startling easily
• Irritation with too much multitasking or stimulation
• Avoiding violent TV, music, or other media
• Feeling deeply moved by music, art, nature, or beauty
• Intense “hanger” episodes when blood sugar drops
• Struggles with transition, change and uncertainty
• Discomfort with competition or being observed or “watched”
• Getting frazzled and irritated when there’s a lot to do in a short amount of time
• Discomfort in physical environments that others find neutral
• Preferring solitude after overwhelming experiences

Do some or all of these resonate with you? If so, your hypersensitivity is likely an integral part of how your brain processes the world.

ADHD Emotional Regulation: Recognizing Your Sensitivity As Strength

Sensitivity isn’t a weakness. It’s a strength – one that has evolutionary advantages. Being more responsive to the environment likely served as a historical survival strategy. HSPs and people with ADHD often excel in psychology, writing, art, music, and entrepreneurship because their nervous systems are finely attuned to subtleties and nuances. They’re often more empathetic, perceptive, and innovative.

But HSPs are stigmatized, ignored, and systematically left out. They’re more likely to feel like they just don’t belong anywhere or fit in. The messages and experiences you’ve likely had as someone with ADHD hypersensitivity qualify as real trauma – something that has left your nervous system feeling unsafe. However, repair and healing from a lifetime of this trauma is possible. To do this, you must first learn how to embrace your own sensitivity: to work with it rather than fight against it.

How to Work with Your ADHD Hypersensitivity

1. Set Boundaries to Prevent Overstimulation

• Learn how to recognize your limits before you become overwhelmed or emotionally dysregulated from too much stimulation, stress, or sensory input. 
• Advocate for quieter, calmer environments for yourself.

2. Build Supportive Relationships

• Seek out people who celebrate your sensitivity, not just tolerate it.
• Be honest with loved ones about what you need to feel supported.

3. Find Careers That Value Your Strengths

• Look for roles that allow you to utilize your empathy, creativity, and attention to detail.
• Avoid high-stress, high-stimulation environments that are draining.

4. Practice Self-Compassion

• Remind yourself that sensitivity is not a flaw; it’s a gift.
• Remember to be kind to yourself on tough days when the world feels overwhelming. It can help to speak to yourself the way you’d speak to a child (or you can imagine you’re speaking to yourself as a child.)

ADHD Therapy: Support in Honing Sensitivity As a Superpower

If you’re navigating life with ADHD and hypersensitivity, know that you’re not broken. You’re beautifully attuned to the world in ways so many others aren’t. Therapy can be a powerful tool in learning how to navigate and embrace your unique sensitivities. Together, we can work on strategies for ADHD emotional regulation, build boundaries and self-confidence, and create a life where your sensitivity is a great strength, not a huge struggle.

Learn more about my therapy services (including EMDR and talk therapy) if you’re located in Idaho, Iowa, or South Carolina. For all other locations, check out my coaching services. My coaching program offers all the same expertise, tools, and guidance as therapy in a more direct and goal-oriented approach that you can benefit from anywhere. 

Reach out today to schedule a complimentary consultation and see if we’re a good fit. Let’s start building a better future together.