Managing Sensory Overload: How To Handle Overstimulation

Have you ever become overwhelmed by the smell of perfume, bright lights, or the noise of a crowded train station? If things like these have ever made you feel stressed out, panicky, or confused, then you may know what it’s like to be overstimulated. It can be distressing when your senses get overwhelmed like this, but there are steps you can take to manage and recover from these experiences.

Understanding overstimulation: What is sensory overload?

Overstimulation, sometimes called “sensory overload,” is what happens when your brain becomes overwhelmed with information from one or more of your senses. 

These can include the classic five senses—vision, hearing, taste, touch, and smell—but other senses can become overstimulated, too. Some examples include your sense of balance, orientation, and the more general sense of what’s happening in your body. When one or more of these senses receives too much input, it can feel mentally and even physically overpowering. 

People may react to sensory overload in a variety of different ways. Some examples of the various mental, physical, and emotional symptoms of this phenomenon include:

• Trouble focusing on what’s happening
• Trouble remembering things
• Confusion
• Trouble socializing
• Headaches
• Dizziness
• Fatigue
• Sweating
• Trembling
• Rapid heart rate
• Muscle tension
• Restlessness
• Anxiety and panic
• Feelings of stress or agitation
• Irritability or anger

However, you may experience it, sensory overload can be distressing and disruptive to your life. Left unaddressed, it may even lead to additional, more serious side effects like panic attacks, trouble focusing, and social isolation as well as chronic stress and its many potential risks.

Why does overstimulation happen?

When one or more of your senses becomes overwhelmed by external stimuli, it can cause the release of stress hormones and put your body in “fight-or-flight” mode. This stress response happens thanks to the sympathetic nervous system, which is responsible for putting you on alert when you’re in a potentially dangerous situation. 

But what causes sensory overload in the first place? The answer can depend on the person. In general, anything that intensely activates one or more of the senses may cause the feeling of overload. Some common examples include:

• Bright, flickering, or flashing lights
• Repetitive sounds, like a leaky faucet or a ticking clock
• Ongoing sounds, like an air conditioner or lawnmower
• Strong smells, like gasoline or perfume
• Slimy or scratchy textures

Sensory overload can happen to anyone. That said, having certain mental health conditions or forms of neurodivergence—especially those that affect how you process sensory information—may make it more likely to happen. Some examples include autism spectrum disorder, attention-deficit/hyperactivity disorder (ADHD), post-traumatic stress disorder (PTSD), and anxiety disorders. Sensory processing disorder is also associated with overstimulation, though it should be noted that it is not listed as an official diagnosis according to the current version of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). 

How to address overstimulation: Tips and techniques

Feeling overstimulated can be distressing, but there are strategies that may help you prevent it from happening or reduce its effects. The following techniques may be worth considering.

Identify what triggers overstimulation for you

It can help to start by figuring out what sensations overstimulate you. You might consider keeping a list of what you’ve noticed overwhelms you and taking steps to avoid those sensations or situations when possible. For example, if you’ve realized that you often get overstimulated in crowds, you could try to change your schedule so you’re not running errands during peak hours and avoid events like concerts or nightclubs. 

Limit sensory input

Proactively limiting your exposure to what triggers overstimulation for you can be another helpful tactic. Tools like noise-canceling headphones, earplugs, weighted blankets, sunglasses, seamless socks, and tagless clothing may all help reduce sensory input when you can’t avoid it altogether. If you know you’ll be exposed to something that often makes you feel overstimulated ahead of time, you can also make a plan for changing your environment if it gets overwhelming. 

Use relaxation techniques

If you can’t avoid situations that trigger overstimulation altogether, consider practicing grounding techniques like deep breathing. These may help you bring more oxygen to your brain, reduce stress, and regain a sense of control in an overwhelming situation. Positive affirmations and progressive muscle relaxation are other options you might try. 

Manage your stress levels

Chronic stress may make you more sensitive to outside stimuli, so taking proactive steps to reduce your stress levels could help you reduce your risk of sensory overload. Starting an exercise routine, taking up meditation, getting enough sleep, connecting with loved ones regularly, and taking up a new hobby are examples of potentially helpful options.

Seek social support

Support groups and meetups can be another resource for managing sensory overload. Not only can it help to know that you’re not alone, but you may also be able to learn coping strategies from others who experience similar challenges. Online forums or support groups may be helpful if you aren’t able to or interested in finding a support group in your area. 

Meet with a professional

If sensory overload is getting in the way of your daily life, you may also benefit from talking to a mental health professional. Through therapy, you may be able to get more personalized tips for managing and preventing overstimulation. A therapist can also support you in addressing symptoms of any condition that may be causing or contributing to sensory processing challenges, if applicable. 

That said, regularly making the commute to a therapist’s office may pose challenges for people prone to sensory overload. Online therapy may be a helpful alternative in such cases since it allows you to attend therapy from the comfort of home. The option to choose from formats like voice call, video call, or in-app messaging may also be helpful if in-person therapy is too stimulating. 

Research suggests that online therapy may be an effective option for addressing symptoms of disorders and forms of neurodivergence commonly linked to overstimulation. In a 2022 review, researchers analyzed data from six studies of 261 ADHD patients, indicating that online therapy may be an effective tool for managing ADHD. Similarly, a 2017 review of data from 373 papers suggests that online therapy can be effective for treating symptoms of generalized anxiety disorder and PTSD. 

Takeaway

Overstimulation, also known as sensory overload, happens when one or more of your senses gets overwhelmed with information. This can put you in a state of fight-or-flight, often occurring with symptoms like headaches, irritability, confusion, and even panic attacks. While overstimulation may be more common among people with certain mental health conditions or forms of neurodivergence, it can happen to anyone. Examples of tips for managing it involve limiting sensory input, practicing relaxation techniques, and seeking professional support if needed.