Many people understand the concept of overstimulation. When overstimulated, someone might experience heightened sensitivity to sounds, sights, smells, or other stimuli that overload their sensory processing capabilities. If you’ve ever had to duck out of a noisy room to catch your breath, you’ve likely experienced overstimulation.
Fewer people, however, understand the other side of the coin, which is understimulation.
Interestingly, there’s a lot of overlap between overstimulation and understimulation—especially when it comes to symptoms and effects. Below, we’ll take a look at what understimulation is, why it happens, and how to keep it at bay.
A Quick Look at Understimulation: What is It, Exactly?
Understimulation is what happens when individuals’ environments do not give their sensory processing needs enough excitement. Although some people seem to get overstimulated relatively easily or quickly, others are quite the opposite. People with attention-deficit/hyperactivity disorder (ADHD) often experience understimulation, as do many individuals with autism spectrum disorder (ASD).
Yet another condition associated with understimulation is sensory processing disorder (SPD). However, a consensus has not been reached over SPD’s status as a standalone or strictly co-occurring condition.
A common misconception is that boredom and understimulation are just two words for the same thing. While boredom is a common feeling that results from understimulation, it’s just one of many that individuals may experience when their sensory needs are not met.
What Does Understimulation Feel Like?
Other symptoms of understimulation (besides boredom) may include:
- Frustration
- Anger
- Getting easily distracted
- Restlessness
- Anxiety
- Chronic fatigue
- Lack of motivation to do uninteresting or low-stimulation tasks (often leads to procrastination)
- Checking out of activities that don’t provide sufficient engagement
- Frequently engaging in repetitive motions/stimming (such as tapping feet, cracking knuckles, or rubbing the backs of heads)
Frustration, anger, and anxiety are three effects of long-term, unaddressed understimulation. Interestingly enough, those are also three common effects of overstimulation.
Why Do Neurodivergent People Experience Understimulation at Increased Rates?
Scientists and researchers aren’t exactly sure why overstimulation and understimulation happen more frequently in neurodivergent people, but they think it has something to do with altered dopamine pathways in the brain.
Scans show that many people with ADHD, for instance, don’t have as much dopamine activity in their brains as their neurotypical counterparts. This can cause individuals to seek out satisfying sensory experiences, leading to a feeling of understimulation.
To further complicate matters, some people can be overstimulated and understimulated at the same time.
Healthy Ways to Manage Understimulation
Noticing signs of understimulation in yourself or a loved one is the first step toward alleviating uncomfortable symptoms. A few ways to help with understimulation are to:
- Break up large tasks into smaller subtasks
- “Gamify” dull tasks; an example might be seeing how quickly you can load or unload the dishwasher
- Change your routine
- Pick up new hobbies
- Chew gum or eat healthy snacks
- Listen to a podcast or watch a TV show
- Play with a fidget spinner or doodle on a sketch pad
Over time, you’ll learn to anticipate situations that might cause you to feel understimulated and prepare accordingly!
Discover More Self-Care Tips & Insights for People with Disabilities
The world can be challenging for children and adults who frequently feel understimulated. Many people with intellectual or developmental disabilities (IDDs) find they need tailored, creative services to help them function at their best. Californians have a unique opportunity with the Self-Determination Program (SDP).
The SDP allows participants flexibility to choose programs and supports that regional centers might not offer. Through person-centered planning, Californians with IDDs have the freedom to chart their own futures and chase their goals.
NeuroNav is a leading independent facilitation (IF) firm for those interested in transitioning into the SDP. We also help active participants by providing continuous advocacy after they transition. If you’re interested, we invite you to schedule a consultation with our team to discuss how we can elevate your life or the life of your loved one of your loved one.
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