10 Tips for If You Get Sensory Overload from Cold Weather
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As late fall to winter cold weather has started in my area and some other parts of the world, I understand that there are many people who experience sensory overload from it. As a person with sensory sensitivities, I experience sensory overload from cold weather to the point where it is very painful and overwhelming for me. Here are 10 tips for if you get sensory overload from cold weather.
1. First, and foremost, WEAR YOUR COAT and any other sensory friendly, accessible weather appropriate clothing when you are outdoors.
Not wearing a coat can lead to several direct physical risks and indirect health issues. Your body loses heat faster than it can produce it. Core body temperature drops, leading to weakness, confusion, shivering, and hypothermia, which is a life-threatening situation. Prolonged exposure to freezing or sub-freezing temperatures, especially on exposed skin like the face, ears, nose, hands, and feet, can freeze body tissues resulting in frostbite. Prolonged cold exposure can temporarily narrow blood vessels in the skin and reduce overall immune function, making it harder for your body to prevent pathogens. Inhaling cold, dry air dries out the protective mucus lining in your nose and throat. Drying out these membranes makes everyone more vulnerable to viral infections because they trap and clear out germs. Being severely chilled forces your body to expend extra metabolic energy just to stay warm resulting in physical exhaustion and increased discomfort and stress.
As an Autism Support Teacher, I understand that some people experience sensory overload from certain types of clothing because of their texture. I also understand that not all clothing is designed to be universally inclusive for people with mobility challenges. Wearing something weather appropriate that makes you physically uncomfortable at the same time may keep you warm but will most likely cause stress from the sensory overload. So, avoid doing this to yourself and dress comfortably out of self-respect. So, if you have a preference for certain types of clothing textures, designs, and brands, decide what works for you according to your sensory and mobility needs to protect your physical and mental well-being. I enjoy wearing knit sweaters, leggings, jeans, scarves, mittens, winter shackets, and ribbed cuff pom pom beanies. I also shop for these clothing items at Aerie, American Eagle, Loft, J. Jill, Kohl's, and Old Navy. Layering your clothes effectively for extra warmth is also typically beneficial for individuals like myself who experience sensory overload from cold weather. Also, make sure to actively watch the weather for varying increases and decreases in temperature all year round.
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2. Blankets and weather appropriate pajamas
Using blankets and wearing weather appropriate pajamas can help you relax, sleep better, and "increase blood flow to the skin" (Geddes & Davis 2022). Also, gotta love the hugs and cuddles under those blankets🫂 "Body temperature needs to drop by about 1°C to initiate sleep, which is why many people struggle to fall asleep during hot weather; however, trying to fall asleep in a bedroom that's too cold can also be difficult. The main way our bodies reduce their temperature in the run-up to sleep is by increasing blood flow to the extremities. This diverts heat away from the core and causes it to radiate into our environment. But being too cold causes the blood vessels in our skin to constrict, making it harder to dump this excess heat. According to the Sleep Charity, an ideal bedroom temperature is about 16-18°C, although this varies from person to person. Below about 12°C, many people may struggle to drop off" (Geddes & Davis 2022).
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3. Squeeze a plushie(s) to comfort your inner child
4. Use the heater
Use the heater when you are inside any buildings and vehicles at all times for the same reason as wearing a coat. This is also important to prevent severe health risks, physical discomfort, and property damage. When indoor or ambient temperatures drop too low, your body loses heat faster than it can produce it, causing your core body temperature to dangerously fall below 95°F (35°C) (Mayo Clinic Staff 2024). Cold temperatures cause blood vessels to constrict to preserve core heat, which raises blood pressure and forces the heart to work harder. This increases the risk of heart attacks and strokes, particularly in older adults and people with pre-existing heart conditions (American Heart Association 2025). Furthermore, "cold air also affects the function of the respiratory tract, with problems starting once the temperature drops below about 61°F (16°C). Individuals in the asthma and chronic obstructive pulmonary disease (COPD) communities are at greatest risk" (Geddes & Davis 2022). "This could have serious consequences for people with respiratory conditions, such as COPD, as it may increase the risk of chest infections" (Geddes & Davis 2022).
Whenever I turn on the heat in my car and home, it is so refreshing with 100% sensory relief. Never hesitate to self-advocate about the heat being turned on when you are the passenger in someone else's car or visiting their home. You should have the opportunity to enjoy outings and time with your loved ones without discomfort.
5. Hot drinks and meals
Drinking plenty of fluids is extremely important for hydration. This is especially an important safety precaution for people with heart conditions and chronic illnesses. If you are drinking, eating, or serving anything that needs cooling off, use potholders or oven mitts to avoid anyone from getting burned. As always, consume any foods and drinks in moderation on a balanced diet, especially consumer products that contain sugar. My favorite hot drinks include hot tea and hot chocolate. My favorite hot meal TV dinner brands include Healthy Choice, The Good Ones, and Lean Cuisine.
6. Deep breathes🌬️
I often take deep breathes to self-regulate and comfort myself.
7. Listening to calming music with ear buds or noise canceling headphones
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8. Watching favorite television shows and movies
Positive distraction
9. Coloring
Another positive distraction
10. "This is only temporary." or "This moment won't last forever."
It is absolutely true that as part of your condition, you will probably always struggle with sensory overload from hot weather and sweat. While this is valid, it is also important to keep in mind that these moments are only on-again, off-again meaning that they do not last forever. Be kind to yourself and let other people know when you are and are not okay and if you need anything.
It is also extremely important to keep in mind that everyone has different strategies that work for them. This means that what helps other people may not help everyone including yourself. Also, what may not help some people may work for you and some other people. It is worth the try if you feel comfortable and if something is not helpful for you, keep trying to find other ways that do help you. Do you struggle with sensory overload from cold weather? Do you use or are interested in trying any of these strategies to help you during these rough times? Do you have any additional recommendations not mentioned here?
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Citations
1. "How turning the heat off this winter could damage your health." Geddes, L. & Davis, N. (1 Sept. 2022). https://www.theguardian.com/society/2022/sep/01/how-turning-the-heat-off-this-winter-could-damage-your-health
2. "Hypothermia: Symptoms and causes." Mayo Clinic. (16 Apr. 2024). https://www.mayoclinic.org/diseases-conditions/hypothermia/symptoms-causes/syc-20352682
3. "What cold weather does to the body and how to protect yourself this winter." American Heart Association (AHA). (3 Jan. 2025). https://www.heart.org/en/news/2025/01/03/what-cold-weather-does-to-the-body-and-how-to-protect-yourself-this-winter
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