Flashing lights, loud music, tight, itchy clothes—these are all sensory triggers that can make us feel, at the very least, uneasy. When our senses have too much to take in, we can quickly become overstimulated. But what does overstimulation feel like? And why does it happen?
We’ll explain the what, why, and how of overstimulation and give you some ways to address these uncomfortable, overwhelming feelings.
What is Overstimulation?
Our senses help us understand our environment, from the scratchy feel of a new sweater to the smell of food cooking in the kitchen to the hum of voices in a crowded room. Our senses paint us a picture, but that picture can become jumbled when there is too much information to process.
Overstimulation can happen to anyone, but neurodivergent people tend to experience it more frequently, especially if they have a sensory processing disorder. Many autistic people experience sensory input more intensely than neurotypical people, making them more prone to overstimulation in day-to-day life.
Why Overstimulation Happens
The brain is responsible for collecting and processing sensory input from sounds, tastes, smells, sight, and touch. When there’s too much information to process, the brain becomes overwhelmed and sounds alarm bells, assuming there is danger.
Overstimulation is an involuntary survival response to prospective danger. Our brain assumes that a noisy, chaotic, intense environment must be unsafe, so it sends signals to our nervous system when things get too loud, too crowded, or too uncomfortable. Excessive caffeine, stress, and social media use can also lead to overstimulation.
As with other stress responses, overstimulation is the brain’s way of protecting us, but the results can be unpleasant and difficult to navigate.
What Overstimulation Feels Like
Overstimulation can feel different depending on the person experiencing it. There are physical, behavioral, and emotional changes that range from uncomfortable to overwhelming.
When someone is overstimulated, physical reactions can include:
- Rapid heart rate
- Muscle tension
- Headaches
- Sweating
- Shaking
- Nausea
- Trouble sleeping
- Difficulty breathing
- Light-headedness
Overstimulation is a physically, emotionally, and mentally draining state that can affect executive functioning. It can cause a person to feel scared, anxious, irritable, or angry, and it can also cause them to lash out at others, cry, or shut down.
It’s important to remember that these reactions are the brain and body’s ways of defending themselves. When overstimulated, people don’t act like they usually do because they don’t feel in control of themselves or their surroundings.
How to Address Overstimulation
Overstimulation can happen gradually. The best way to navigate overstimulation is by getting ahead of it before it becomes unbearable. Here are some strategies to address feelings of overstimulation:
- Remove yourself from the situation. Move to a different room, go for a walk, or go to a quiet place where you can take a break.
- Reduce sensory input. Put in earplugs or headphones, cover your eyes, or change into more comfortable clothes. Address whichever senses are causing the most distress.
- Use relaxation techniques. Meditation, breathing exercises, and sensory tools can be a great way to calm the nervous system and relax the mind.
- Reduce screen time. Bright lights, rapid movement, and even scrolling through social media can all overstimulate our senses. Take a break from the screen and opt for slow, low-sensory activities.
- Practice healthy habits. Getting enough sleep, moving your body, and eating well can all help your body and brain feel less stressed. When we take care of ourselves, we let our brains know that we are safe.
Get the Guidance and Support You Need with NeuroNav
We can’t always control our environment, but we can take steps to find the resources, support systems, and strategies for coping with the challenges life throws our way. Whether you’re looking for everyday advice or specialized support, NeuroNav is on your side.
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