Overstimulation and Sensory Overload
When your brain is overwhelmed by taking in more sensory input than it can process— sights, sounds, smells, tactile feelings, or tastes— a stress response is triggered. This response is often referred to as the “fight or flight” response, which energizes and alerts you to protect yourself in dangerous situations. If you’re in an everyday environment when overstimulation triggers a stress response, you could feel unnecessarily panicked or anxious.
Children are easily overstimulated when they’re in new environments, meeting new people, or experiencing something exciting. However anyone can experience overstimulation, and it’s especially common in those with autism, anxiety, attention-deficient hyperactive disorder (ADHD), and post-traumatic stress disorder (PTSD).
What it feels like
The voices of three coworkers is a chorus of jabbering mouths, the itchy wool sweater you’re wearing is a million tiny needles scratching against skin, someone’s odious perfume makes you unable to breathe, and the unexpected touch of someone seeking your attention provokes aggression. Overstimulation can feel like a swarm of angry bees, only you didn’t poke any hive. It’s overwhelming, dysregulating and can disrupt daily activities.
Sensory overload triggers
Certain sensory input and environmental conditions can lead to overstimulation. For some people, it could be a single trigger. For others, it might take several sources of stimuli to overload the senses.
Some common triggers that may lead to overstimulation are:
- crowded spaces
- emotional intensity in social settings
- loud noises or music
- strong smells
- uncomfortable clothing or textures
- extreme changes in environment
- congested traffic
- stressful situations
Symptoms of overstimulation
Anyone could be annoyed in a big crowd or by a traffic jam, but symptoms distinguish overstimulation. Symptoms vary by individual during a sensory overload. It’s common to have:
- feelings of irritability or anger
- feelings of anxiety (stress, fear, panic, restlessness, worry)
- extreme sensitivity to sensory information and inability to ignore them
- high energy or excitement
- a strong desire to escape the environment
- an inability to focus
- difficulty sleeping
- general discomfort
6 steps to stabilize
While someone without mental health conditions might be able to escape feeling overwhelmed, techniques for stabilizing and preventing future overstimulation take patience and practice for neurodivergence. It takes the body 20-30 minutes to calm down from a “fight or flight” response. Here are six practices to help you “de-stimulate” after a sensory overload:
- Leave the environment. Go to a safe space you have already chosen for de-escalating. Choose a place easily accessible from where you are the most during the day, such as a private corridor at work or a balcony on campus.
- Breathe controlled, slow breaths. Box breathing is a simple pattern that can help treat symptoms of anxiety. When you feel overstimulated and out of control, mindful breathing patterns can help you feel in control of your body. Start by slowly breathing in through your nose for four counts. Hold your breath for four more counts. Then, slowly exhale through your mouth for four counts. Repeat this pattern for four minutes.
- Listen to slow, simple music. Loud music with lyrics (even your favorite songs!) can overload your senses. Instead, listen to this playlist curated by music therapist, Dr. Elizabeth Coombes. A study on relaxing music for anxiety control showed that the most effective music to soothe anxiety had slow speed, simple melody, and predictable beat and harmony. Listen with noise-canceling headphones to reduce background noise and promote focus.
- Practice mindfulness. Mindfulness is an inward observance that can help you deal with uncomfortable emotions. Notice what you are feeling. Name what you are feeling. Accept what you are feeling by saying “I feel . . ., and that’s okay.” If you aren’t ready to accept your feelings, tell yourself “I feel . . ., and I will keep observing this feeling.”
- Contact your social support system when you’re ready. Your social support system is a network of people you trust who understand your needs and offer emotional and practical support. If you often feel overstimulated at work, talk to a coworker when you’re feeling centered about how they can support you when you need help. Someone in your support system could help remove stimuli, find a safe space for you, or talk with you when you’re ready.
- Stay off social media. Even after your body has stabilized, keep your attention from “the socials” as long as possible. Phone graphics, sound, and blue light can stimulate the senses, but so can the content of the posts you’re reading.
Managing sensory input long-term
It’s important to learn to cope when overstimulated, but there are ways to decrease the risk of overstimulation in your life.
- Avoid triggers when you can. Watch a movie at home instead of a theatre, take your work to a quiet room in the office, or declutter your home.
- Plan ahead. Schedule appointments in advance to avoid surprises and allow for downtime after social events to de-stimulate.
- Stay healthy. Eat well, sleep well, and exercise for a healthy threshold for stimulation.
- Practice exposure. Limiting triggers helps your brain better process sensory input, but that doesn’t mean you need to remove the stimuli entirely. A professional can help build exposure practices and coping mechanisms that are right for you.
- Be mindful of your symptoms and triggers. If the symptoms of overstimulation are severe and frequent for you, you might be a Highly Sensitive Person (HSP). HSP are hyper aware of their surroundings and are extremely sensitive to stimuli.
- Meet with a therapist. Our therapists at Austin Anxiety & Trauma Specialists can help you build the right practices to center yourself based on your environment and unique needs. Contact us to schedule an appointment and finally put your mind at ease.
