Feeling overstimulated? Let’s talk about how to handle it.
7 simple tips to help you stay calm when life feels too loud
By Mia Barnes
(J'Waye Covington / Unsplash)
Have you ever had a moment where the noise of a crowded room felt deafening, the lights too bright, and every little sound or touch seemed to crash into you all at once? You probably were overstimulated. It can hit hard, whether it's your first time or your hundredth. The good news? You're not alone — it's a common experience, and there are effective ways to cope and find balance.
What does feeling overstimulated mean?
Feeling overstimulated occurs when your brain is unable to cope with its surroundings. Think of it as having to juggle. You can handle a few items, but having too many in your hands is more challenging to keep up with.
Many mental elements can create stress and cause overstimulation. Sometimes, physical factors — like bright lights and loud sounds — can also contribute to sensory overload. It is often associated with an inability to ignore sensory input and a strong sense of discomfort.
What can cause you to feel overstimulated?
Around 20% of United States adults have a mental illness, and feeling overstimulated could be a symptom of various conditions like anxiety, depression and PTSD if it occurs frequently. You may also feel overstimulated by events in your life. This time of year can bring about a lot of overstimulation. In 2023, about 41% of U.S. adults saw their stress levels increase during the holiday season. The numerous gatherings and different environments can be a lot to handle.
How to manage sensory overload
Overstimulation is natural, especially during these relatively unpredictable times of the year. Here are a couple of tips to manage these overwhelming feelings:
1. Start Conditioning Yourself
Say you’re going to a Christmas Party with your family. As exciting as it is to see everyone, one of the best things to do is to anticipate the overstimulation. Think about seeing extended relatives, listening to Christmas music and smelling various scented candles all at once.
While it won’t erase the situation, the expectations help your body and mind subconsciously prepare for the whole ordeal.
2. Create a Sensory Calm Space
As overstimulation stems from sensory overload, prepare a sensory-calm space where you can get a mental reset. The ideal spot is dimly lit and quiet, giving you a break from your chaotic environment.
Head into a personal haven like your bedroom, draw the shades, and put on your headphones. You can also excuse yourself from a gathering and just walk outside. Remove yourself from the situation momentarily to revisit a calmer headspace.
3. Give Yourself a Time Range
Overstimulation is inevitable in certain situations. Give yourself grace by adding a time range to your actions. For example, maybe you’re going out for dinner with a large group of friends.
Adding a curfew gives you a buffer if you end up feeling overstimulated.
It’s also easier to manage your energy levels and feelings while approaching the curfew. Know what you’re capable of and avoid putting too much on your plate.
4. Exercise Mindfulness Routines
Try a few mindfulness exercises when overstimulated. You could do a breath focus, which means visualizing a picture while deep breathing. To calm yourself down, think of an affirmation as you inhale and exhale, such as “You will get through this night.”
You can also ground yourself by closing your eyes and meditating. Retreat your mind and try to express your feelings in words. Ask yourself why you feel this way and how you will handle it.
5. Use Technology Carefully
Phones and social media are great tools to distract yourself from overstimulation. However, use them in moderation. Some people experience digital overload, feeling overwhelmed by all the information and content online.
Focus on using one device at a time. When you’re already experiencing digital overload, it’s recommended to reduce recreational screen time to less than two hours every day.
6. Talk to a Loved One
Many people think they have to isolate themselves when they feel overstimulated. While this approach can be effective, you may feel more reassured when accompanied by someone you trust. Reach out to a loved one and let them know what you’re feeling. Letting them sit beside you or hold your hand as you go through your situation can make a big difference.
7. Sleep and Recuperate
Tension and stress tend to linger after overstimulation. Try to get a good night’s sleep to recover. You can also take a 20-minute nap to rest if it happens in the middle of the day to avoid throwing off your sleep schedule.
Consider listening to soothing music or drinking tea if you're having trouble sleeping. These activities relax you and give you a sense of control over your environment and experience.
Mia Barnes is a health and wellness freelance writer with a passion for mental health, healthy living and self care. Mia is also the Founder and Editor-in-Chief of Body+Mind magazine. Follow Mia and Body+Mind on Twitter and Instagram @bodymindmag!