Feeling overstimulated is a nervous system response. Have you ever felt that your senses are being flooded and overwhelmed by noises, lights, or touch? Do these moments feel intense and all consuming? When this happens, does it feel incredibly triggering or hard to manage? If so, you are likely overstimulated.
Being overstimulated and being overwhelmed, while both intense, are not the same thing. Being overwhelmed can come from a variety of triggers and range from minor to severe intense feelings. When overstimulated, there is a physical and emotional response that is quite unique. Overstimulation is a specific state of overwhelm. Both feelings of overwhelm and overstimulation can manifest into intense discomfort that feel incredibly challenging to navigate.
Common ways overstimulation can show up:
- Feeling easily frustrated on or edge
- Difficulty regulating emotions
- Increased irritability
- Quick to become dysregulated
- Being easily triggered
- Feeling overwhelmed by touch
- Difficulty focusing/concentrating
- Feeling overly sensitive or “raw” emotionally
- Difficulty relaxing or feeling calm/grounded
- Increased anxiety and/or worry
- Trouble holding a conversation/talking
- Restlessness and/or difficulty sitting still
- Feeling a desire to flee (fight or flight response)
- Muscle tension
- Headaches
Since overstimulation is an overwhelming internal feeling that creates external (physical and behavioral) responses, it’s important to first practice recognizing and identifying when you’re feeling overstimulated. Once you recognize this, you can begin to utilize coping strategies to reduce that feeling in the moment. It can also be incredibly beneficial to proactively minimize situations that can create overstimulation, when possible.
Here are things you do to start feeling less overstimulated:
- Give yourself dedicated quiet time throughout the day
- Choose to go with silence instead of stimulation (example: walk without headphones in and just listen to the surrounding noises)
- Give yourself a time out when feeling overwhelmed and/or overstimulated
- Engage in mindfulness practices in the moment to recenter yourself and reduce anxiety symptoms
- Focus on what is within your control
- Engage in calming practices regularly (examples: gentle movement, walking, meditation, breathing exercises, etc.)
- Ask for help from others
- Take time to focus on meeting your needs daily
- Set realistic expectations of self and do not try to overload yourself and your schedule
- Get outside daily to connect with nature and ground yourself in the present
If you are often overstimulated and struggling to cope, it may also be helpful to reach out for therapeutic support such as therapy or counseling. This can be a safe place to process your feelings, help you identify triggers, and begin implementing strategies to reduce these unwanted feelings. This can also help you look at the broader picture of your life and identify other areas that may be keeping you in an overstimulated state. While feeling overstimulated can happen and is very common, feeling constantly overstimulated and easily dysregulated are not helpful or healthy. Reach out today to learn how I help women feel less overstimulated and more calm.