Readers share how noise, light, clutter, and touch can signal bipolar mood shifts — and what helps them.
During a mood episode, the world can seem not only louder but almost physically aggressive. Everyday things like the hum of a refrigerator, the glare from fluorescent lights, or even the feel of a sweater can overwhelm the senses and hit the nervous system hard.
This is more than simply wanting peace and quiet. Brain-wave studies have found that people with bipolar disorder, for example, have a harder time filtering out repetitive or unimportant sensory information. This is called ‘sensory gating.’
For many people, these sensitivities act as an early warning sign from the body. If you suddenly can’t stand clutter or find yourself startled easily, it might mean a shift in your mood is on the horizon. When everything feels too loud, it can cause more than just irritability. It can also lead to anxiety, exhaustion, and even physical pain.
We reached out to bpHope readers worldwide to hear about their experiences with hypersensitivity, how it affects their daily lives, and the creative ways they have found to make the world feel less overwhelming.
Editor’s note: Comments have been edited for length and clarity.
When Noise Sensitivity Makes Work and Parenting Harder
Hypersensitivity makes noises, bright lights, and certain environments almost intolerable. This was quite a struggle in some of my workplaces and contributed to my decision to apply for disability. I have a young son and sometimes have to rely on anti-anxiety medication when I take him to especially noisy and overwhelming environments. I think practicing meditation and being mindful can help. I am hoping to get a part-time job when my son is in school full-time. I will have to find something with a quiet environment for sure!
— Name Withheld, Nebraska
Shopping During Off-Hours to Avoid Noise and Crowds
My startle reflex becomes heightened at times, making me jump out of my skin from minor experiences, like the noise of the receptionist’s window opening at the doctor’s office. It’s embarrassing. At home, I’m easily distracted by any clutter, dirty dishes in the sink, the bathroom fan, and the clock ticking. I can’t talk on the phone without muting the television. I try to grocery shop at odd times, when I’m sure there are fewer people. I wear sunglasses even when it’s cloudy because bright lights and the sun bother me.
— C.C., Michigan
Moving Away From Bipolar Triggers Before Agitation Escalates
I’ve just recently started to understand what some of my triggers are. Loud noises. Whining children. I absolutely cannot handle clutter. My mind races, I get very agitated, and even start shaking in some instances when these things trigger me. I’ve been working with a counselor to try different coping skills. So far, if everything is in order, painting on canvas and yard work have been good for me. I usually remove myself from whining and arguing rather than say anything.
— H.L., Missouri
Using Music to Drown Out Noise in Public Places
Noise! At times, I’m screaming inside my head, “Shut up!” My spouse walks on eggshells. I won’t let him do the dishes when he offers because he makes too much noise, even though he only wants to help. My saving grace is my iPod music. I don’t leave home without it. I take the bus everywhere, and I try to drown out loud people on their phones, crying babies, and people who want to chat. I avoid restaurants and coffee shops during busy times, or altogether.
— F.P., Ontario
Noticing Sensory Overload as an Early Warning Sign of a Mood Shift
Hypersensitivity to environmental cues can often trigger a mood episode for me. Examples include: sound levels (background music, TV volume, garbage disposals, scanning noise at store checkout registers, refrigerator hum), clocks (seeing that I’m not on my schedule), uncomfortable tactile items (clothing, bedding, towels, etc.). Any of these can trigger heightened irritability for me, which often results in isolating myself from others, and then deep sadness and hopelessness that I don’t “fit in” with the world and people around me.
— P.L., Connecticut
Scheduling Downtime Between Stressful or Overstimulating Situations
I’m definitely more sensitive to light and sound than most. In a depressive episode, being around people in general is exhausting, especially children. The noise and action can quickly get overwhelming, and I withdraw to some quiet corner. Recently, my therapist recommended scheduling regular downtime into my days and weeks, especially between stressful or sensory-overload situations. This gives me time to recharge before heading back out to face the world.
— Name Withheld, Alberta
Tracking Whether Sensory Sensitivity Comes Before Mood Symptoms
I become sensitive to sounds, light, and smells. It can be very difficult to determine which comes first: the mood or the sensitivity. I often find myself in a difficult situation where it feels I’m being overloaded, and it causes physical pain. The clutter is not so difficult to deal with, but at times, I do have to stop what I am doing and sort things because it just makes me feel better. I have slight OCD tendencies when I am symptomatic.
— H.G., United Kingdom
Using Self-Care to Lower Sensory Sensitivity During Hypomania
My tolerance varies depending on my mood. If I’m in a highly irritable hypomanic state, I have very low tolerance for noise, people chewing (especially gum), scratchy fabrics, traffic, other people being negative or critical, clutter, etc. There were times in college when I had to wear earplugs in order to focus on the professor, so I taught myself to lip-read. The extent to which I have been engaging in self-care and relaxation techniques also affects my hypersensitivity.
— J.M., Arizona
Changing Clothes to Reduce Fabric Sensitivity
The wrong fabric or a musty smell on the fabric makes me nauseous and uncomfortable. I change my clothes several times a day because I like the feeling of clean clothes.
— Name Withheld, Costa Rica
Adjusting Lighting at Home to Ease Light Sensitivity
I hate bright light. During the day where I live, that’s a challenge, so I’m hardly ever seen without shades. At night, every room has a little side lamp in it with a “warm light” globe. The main lights remain off. I only have wooden antique furniture in my house. I somehow feel that natural materials and fibers absorb toxic vibes. There’s a whole other list of things I can’t stand that cause anxiety.
— M.B., South Africa
Editorial Sources and Fact-Checking
- Lijffijt M et al. Diminished P50, N100, and P200 Auditory Sensory Gating in Bipolar Disorder. Psychiatry Research. September 29, 2009.
UPDATED: Printed as “SoundOFF! On Sensitivity,” Winter 2018
