Can hear the fridge humming from the other side of the house?
Why do sounds hurt?
Many autistic people are very sensitive to sound, and many ADHD people struggle to filter it out. So background noise can feel loud, sharp, painful or impossible to ignore.
It’s not overreacting. Your brain hears it all.
Sound is one of the most common sensory problems for AuDHD people. Many autistic people hear everyday sounds as louder or sharper than others do, and some noises are close to unbearable. Many ADHD people cannot filter out background noise, so every sound competes for attention. Confusingly, complete silence can be difficult too, because the ADHD side wants some stimulation. A noisy day can leave you exhausted for no obvious reason.
Two sound struggles
A quick comparison:
| Autistic side | ADHD side |
|---|---|
| Painfully loud sounds | Can’t filter background noise |
| Sudden noises are jarring | Distracted by every sound |
| Some sounds feel unbearable | Needs some noise to focus |
| Overload builds quickly | Silence feels too quiet |
Too loud, and too quiet, at once.
What it can look like
It varies from person to person, but it often includes:
- Hearing the fridge hum across the house
- Chewing noises feeling unbearable
- Leaving a café because of the coffee machine
- Needing music to block out talking
- Exhausted after a noisy day
Protect your ears
- Noise-cancelling headphones: Your best friend.
- Loop-style earplugs: Soften sound without silence.
- Brown or white noise: Mask distracting sounds.
- Quiet times and places: Plan around busy hours.
- Soft furnishings: Rugs and curtains absorb noise.
Get support
- Ask for adjustments: A quieter desk at work or school.
- Warn people: “Loud noises are hard for me.”
- Take quiet breaks: Before overload hits.
- Track triggers: Which sounds are hardest?
- Talk to your GP: If sound sensitivity is severe.
Where to start
Give yourself more control over what you hear. Noise-cancelling headphones or earplugs that reduce volume make a real difference. A steady background sound can cover up distracting ones. Take quiet breaks before you reach overload, and tell people that loud noise is hard for you. Talk to your GP if it is causing serious distress.
The bottom line
Your ears deserve peace.
This post is for awareness, not medical advice. If certain sounds cause you intense distress, talk to your GP.
Want the swipeable version? This post is also a carousel on Instagram: follow @johnhasaudhd for more on life with AuDHD.