Overstimulation is quite common in a world of constant screens, notifications, news, and noise. Individuals with sensory sensitivities (common in ADHD, autism, and anxiety) may become overstimulated more easily than others.
What is Overstimulation?
When there is too much incoming sensory info, it can overwhelm the brain and body. It may feel like:
- More easily irritated
- Sounds feel louder or even painful, lights seem brighter, and there are other sensory sensitivities.
- Feeling excessively warm
- Anxiety, restlessness
- Feeling fatigued
- Craving quiet/dark
What do I do at the moment?
To bring your senses back to baseline, use a few calming techniques.
- If possible, temporarily move to a quieter area.
- Try breathing out for longer than you breathe in. For example, breathe in for 4 seconds, out for 7 seconds.
- Use grounding techniques such as cold water on your wrists and/or face and stretching.
- Some people also find it useful to move around a bit. Try to shake it out if you feel comfortable.
How do I prevent it?
Becoming overstimulated isn’t always preventable, but there are a few ways to prepare.
- First, sit down and try to remember times you were overwhelmed. What does that look like for you? Consider what was happening beforehand to identify your specific triggers.
- Second, research sensory aids such as earbuds/earplugs, sunglasses, or soft clothes.
- Third, have a plan in place. Overstimulation can make it difficult to think clearly. Plan ahead by choosing a quiet place you can go (bathroom, car, outdoors) and by developing strategies to calm yourself, such as deep breathing.
- Fourth, if you feel comfortable, discuss your contingency plan with those you’ll be out with. You can come up with a discreet signal to let people know you need a break or some quiet.
Make Daily Life Less Stimulating
Lowering your daily stimulation levels can also reduce stress. This can be tough to do in a digital environment, but using screens mindfully can help.
Screens, which are such an integral part of our lives, require your brain to process a lot of incoming light, sound, and information.
Aim to switch to a book or listen to a podcast. If it’s tough to stay away from screens, watching calmer shows or comfort shows can calm the nervous system. Start your morning without your phone, including checking emails, texts, and social media. Try completing tasks without background noise (such as a show playing).
Other wellness techniques, such as getting outside, practicing mindfulness, moving your body, and eating a balanced diet, can help lower your baseline stimulation levels.
For more tips on handling overstimulation, reach out to our clinic to book a free consultation call here.
