Why Grocery Stores Feel Like Battlefields: The Hidden Struggle of Adults with Sensory Overload

For many adults, going to the grocery store is just another task. But for others, it can feel like stepping into a battlefield. The blaring lights, loud announcements, crowded aisles, and mix of smells all attack the senses at once. This intense reaction is often caused by something called Sensory Processing Disorder (SPD)—a condition that affects how the brain processes and responds to sensory input.

Although SPD is usually linked to children, many adults continue to live with its effects. Some may not even realize they have it. Have you ever felt anxious or overwhelmed in a busy store for no clear reason? That might be a clue. According to experts, SPD doesn't go away with age, it often just hides behind other problems like anxiety, stress, or even feeling “lazy” or “difficult.”

What Sensory Overload Feels Like

Sensory overload happens when the brain receives more input than it can process. For adults with SPD, this can feel intense, confusing, or even scary. Everyday settings—like a grocery store—can trigger these strong reactions. According to experts, the nervous system reacts too fast or too strongly, making it hard to cope.

Here are some ways sensory overload may show up:

• Bright lights feel harsh and painful to the eyes
• Loud or layered sounds (music, people talking, carts moving) cause confusion or anxiety
• Strong smells (like fish, perfume, or cleaning products) feel overpowering
• Physical contact, even light brushing, feels uncomfortable or irritating
• Difficulty thinking clearly, forming words, or staying focused
• Feeling dizzy, irritable, panicked, or emotionally “shut down”
• Headaches or body tension appear quickly with no clear cause
• Sudden need to leave a space or escape to a quiet place

As one review explains, these responses are not overreactions, they are signs that the brain is overwhelmed and struggling to filter or block input.

Why Grocery Stores Are Especially Hard

Grocery stores can be tough for anyone, but for adults with sensory processing challenges, they can feel unbearable. The moment you step inside, you're hit with a rush of sights, sounds, smells, and movement. It’s not just annoying. It’s overwhelming to the nervous system.

According to experts, people with SPD often have trouble filtering sensory input. In a store, there’s too much to take in all at once. Your brain tries to sort through everything, people talking, carts bumping, cold air blowing, music playing and it becomes a sensory traffic jam.

Here are some reasons why grocery stores are especially triggering:

• Fluorescent lights flicker and feel visually painful
• Background music and loudspeaker announcements interrupt focus
• Crowded aisles cause discomfort with personal space and movement
• Sharp smells from cleaning supplies, fish counters, or deli meats are overpowering
• Handling different textures—cold metal, sticky packaging, rough produce—can feel unpleasant
• Standing in line creates pressure from people standing too close or noise building up around you

As research shows, these environments create the perfect storm for sensory overload. What might seem like a simple task to others becomes a situation that drains your energy, spikes your stress, and makes you want to leave as fast as possible.

Hidden Signs of Adult SPD

Sensory Processing Disorder doesn’t always look obvious in adults. You might not even realize your reactions are linked to sensory issues. Often, the signs are brushed off as clumsiness, moodiness, or being “too sensitive.” But according to experts, these small signs are clues that your brain may be struggling with sensory input.

Here are some common but hidden signs of adult SPD:

• You bump into furniture or doorways without realizing it
• You avoid hugging or backrubs because they feel uncomfortable
• You prefer bland or familiar foods and dislike trying new textures
• You hum, sing, or tap to soothe yourself in noisy or stressful settings
• You ask people to lower the volume often
• You avoid elevators or escalators, feeling dizzy or off-balance when using them
• You zone out or lose focus in meetings or social settings
• You often need to touch things or people while talking
• You enjoy strong sensations, like spicy food or loud music, more than others

According to a review, adults with SPD may not notice when others touch them or may dislike being touched altogether. These opposite reactions, seeking or avoiding sensations are both common and confusing.

Connection to Other Conditions

Sensory Processing Disorder often doesn’t appear alone. Many adults with SPD also have other conditions, which can make it harder to get a clear diagnosis. Sometimes, the signs of SPD are mistaken for symptoms of something else—like anxiety, ADHD, or autism. That’s why understanding the overlap is so important.

According to research, around 40% of people with ADHD also show signs of SPD. Both conditions can involve distractibility, impulsive behavior, and difficulty paying attention. But they respond to sensory input differently. For example, people with SPD may feel calm after hearing soft music, while those with ADHD might still feel restless.

Other linked conditions include:

• Anxiety disorders
• Mood disorders like depression or mania
• Developmental delays and neurological differences

As noted in reviews, SPD may also develop alongside early trauma, low birth weight, or surgeries after birth. These early experiences may shape how the brain processes information later in life.

Causes of Sensory Sensitivities

Experts still don’t fully understand what causes Sensory Processing Disorder, but growing research points to differences in how the brain sends and receives sensory signals. These changes can affect how a person responds to the world around them—from light and sound to touch and movement.

Several possible causes have been identified:

• Genetics- Some people may be born with a nervous system that is more sensitive to sensory input
• Prenatal factors- Exposure to medications, stress, or substances during pregnancy can impact brain development
• Birth complications- Events like C-sections, low birth weight, or emergency delivery may influence sensory processing
• Postnatal stress- Early surgeries or a lack of sensory-rich experiences during infancy can disrupt development
• Co-existing conditions- Autism, ADHD, and other neurological differences are often linked to SPD

According to experts, these factors may interfere with how the brain’s sensory pathways grow and function, leading to a heightened or dulled response to everyday input.

Coping and Treatment

There is no single cure for Sensory Processing Disorder, but there are many ways to manage it. The goal of treatment is not to “fix” the person, but to help them function better and feel more at ease in everyday life. According to experts, effective care depends on the person’s unique needs and sensory profile.

Many adults benefit from working with occupational therapists (OTs) trained in sensory integration.

OTs can develop personalized plans that may include:

• Sensory diets daily routines with calming or alerting activities
• Environmental changes like adjusting lighting or reducing noise
• Tools such as noise-canceling headphones, weighted blankets, or fidget devices
• Skill-building exercises to improve focus, coordination, or body awareness
• Education learning to self-advocate in work, school, or public spaces

Cognitive behavioral therapy (CBT) may also help, especially if sensory issues lead to anxiety, avoidance, or low self-esteem. As research shows, lifestyle changes—like practicing mindfulness or engaging in regular movement—can reduce sensory overwhelm.

Wrap Up

If you’ve ever felt drained, panicked, or shut down in a grocery store, you’re not alone—and you’re not overreacting. Sensory Processing Disorder can turn normal places into overwhelming ones. It’s a hidden struggle that many adults face every day, often without knowing why.

But understanding SPD is the first step to finding support and tools that help. You don’t have to “just deal with it.” There are ways to make life easier and more comfortable. Could your stress be sensory? It might be worth exploring—and getting help is always a strong choice.