I will literally just say "I'm beginning over whelmed and need a minute" and find a quiet space.. however this so depends on your situation... Sometimes I'll bite down on my "chew toy" because I release my overstimulation with anger... I find this is way better than screaming and freaking out on everyone

If you can recognize you're getting overwhelmed before it escalates too far saying I need 10seconds of quiet and then counting to ten slowly while breathing has been very effective for me

I don't really have anything other than a quiet space. For me, listening to music helps so like being alone and listening to music.

I was just recently diagnosed with ADHD. I sought it out because I am especially sensitive to light and sound and thought it could be ASD since many if my siblings have it. To help with the sensory overloads, I have some Loops earplugs attached to my keychain that I put in my ears when I need to. I know some people think they’re uncomfortable so you can also try over-the-ear headphones. They work super well but can be bulky which I don’t like dealing with. I also wear hats or sunglasses a lot—even inside when it’s really bad. My friends and family are supportive, so they know what cues to look out for and will go outside with me for a breather or just leave me alone. It is also helpful to journal so you can learn your triggers or what exactly you’re sensitive to. That way, you can share that information with trusted people so they can help. I also root for fidget toys! The ConqueRing jewelry is AMAZING! They spin and click and they even have braille ones that I love to run my fingers across.

If it is audio you are having trouble with, some earplugs can really help. I personal use Loop earplugs that still allow me to hear when people are talking to me.