You have probably experienced a moment (or many moments) when it seemed as though your brain was trying to process every last piece of sensory input all at the same time while you were also trying to think through a problem about which you were feeling upset.
Maybe your immediate environment was noisy and brightly lit and stuffy, and there was an odd smell coming from somewhere, and you had a bad taste in your mouth. Maybe your thoughts were racing, and your emotional state was amped up. In that moment, you were probably feeling pretty overwhelmed, right?
That sort of overstimulation can be very disconcerting—and can have a negative impact on your mental health. Managing various levels of stimulation from your senses, thoughts, and emotions effectively is important to maintaining good mental health and staying calm and collected when dealing with stressors of various kinds.
In this blog post, we will consider some questions and answers regarding overstimulation and mental well-being.
How Does Overstimulation Look and Feel?
The website healthline describes some of the symptoms of overstimulation this way:
“Overstimulation is when the brain gets too much input at once. This can make it hard to focus, think clearly, or stay calm. Feeling annoyed or drained, acting confused or frustrated, and not being able to make decisions could be signs of overstimulation in adults.” The article goes on to point out that overstimulation can also lead to physical symptoms including headaches or body aches, muscle tension, and difficulty sleeping.
A person experiencing overstimulation may fidget or pace, might look frightened or cover their eyes or ears. They might avoid other people or certain situations they find hard to cope with. If you suspect someone might be feeling overstimulated, it is likely not the time, for example, to bring up a complicated work question or tell them the story of your weekend.
Instead, you might ask if there is anything you can do to help—which brings us to some actions that might reduce the intensity of the experience a person is having.
What Should You Do if You are Overstimulated?
When it comes to dealing with overstimulation, there are a couple of different times to take action. One is, of course, during the experience itself. The other is the rest of the time—when you can set yourself up so that you get overstimulated less often.
During the experience of overstimulation, you might:
- Find a quiet space and try to limit your sensory input (i.e., dim the lights, try earplugs or noise-canceling headphones, turn your phone’s “do not disturb” function on)
- Trying breathing and/or grounding exercises (here’s a post about box breathing; here’s another about a countdown technique)
- Simply remind yourself that you are safe, even though you may be feeling anxiety
Steps you might take to lessen the chance that you will experience overstimulation include:
- Eat healthily and sleep restfully because hunger and tiredness can contribute to feelings of overstimulation
- Avoid situations that are likely to spark the feeling of overstimulation (working in an overbright office, for example, or attending a loud performance without hearing protection)
- Set some routines that can help lessen your daily stress—including, perhaps, mindfulness practice and getting regular exercise
- Talk to your mental health doctor or therapist about your issues with overstimulation to see what coping strategies they might suggest
A Note About Other Levels of Stimulation
If you can be overstimulated, it stands to reason there is a sort of regular level of stimulation, as well as situations in which you might be understimulated. To borrow an idea from the story of Goldilocks, when your senses, thoughts, and emotions are neither too hot nor too cold but are just right, you will likely feel engaged and energized. On the other hand, when you are understimulated, you are likely to feel bored or lethargic—which, like overstimulation, is not so great for your mental health.
Feeling Stimulated to get the Help You Need?
If you are struggling with a mental health disorder, you might be feeling reluctant to seek out help. You might, for example, feel like you should be able to overcome symptoms of depression or anxiety on your own. Or you might feel embarrassed and worried that others will discover you are struggling and think less of you. Or you might be willing to get help but feel sure your busy schedule simply won’t allow it, so you keep trying to muddle through.
Recognizing your personal sweet spot can help you avoid the challenges that come with over and under stimulation.
At Peak View Behavioral Health, located in Colorado Springs, Colorado, we understand the whole range of reasons that might keep you from pursuing treatment to improve your mental health. We would argue, however, that improved mental health—maintained over time—is essential to building a balanced and hopeful life you can enjoy. We are eager to get to work when you are ready to take the first step.
