Finding relief from overstimulation

Picture this: After a full day of back-to-back Zoom meetings and a flood of emails, you’re finally home — only to be met by sounds of construction next door, your dog barking nonstop, and your family asking what’s for dinner. It’s too much. You’re experiencing overstimulation and just want a few moments of peace.

Sensory overload can affect anyone, and it’s more common than you might think. Everyone feels overstimulated from time to time, but when it persists, it can lead to depression, anxiety, feelings of helplessness, and burnout.

Therapy and simple lifestyle changes can make a big difference in managing overstimulation. Building healthy coping tools, setting boundaries, and creating calm routines can help you feel more balanced and in control.

What overstimulation feels like

Overstimulation happens when your brain is overwhelmed and one (or more) of your five senses — touch, smell, sight, sound, or taste — goes into overdrive. If you’ve ever walked into a party and felt like the lights, sounds, and people were all too much, you know what it’s like to feel overstimulated.

Sensory overload can happen anywhere. You may be at work and find the email notifications, ringing phone, and bright lights are making it hard to focus. You also might feel stiffness in your shoulders or your heart racing. Escaping to a quiet room and taking a few minutes to regroup may sound like just what you need.

Signs of sensory overload can be emotional, physical, or behavioral and can vary from person to person. 

Common signs to watch for include:

• Difficulty focusing
• Feelings of stress
• Racing or intrusive thoughts
• Irritability
• Shaking or trembling
• Sweating

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Why you may get overstimulated

People can become overstimulated when their brain receives more sensory input than it can comfortably process. This can be caused by emotional or information overload, high stress or demands placed on you, or a lack of downtime. Overstimulation can affect daily life and relationships, leading to trouble focusing, irritability, fatigue, miscommunication, and mental confusion leading to difficulty with decision making.

Factors that can increase your likelihood of overstimulation include:

• Childhood trauma
• Prolonged exposure to media and electronic devices
• Poor sleep
• High-stress environments
• Substance use

Some mental health conditions can also cause or heighten sensitivity to overstimulation. These include:

• Autism spectrum disorder (ASD): Many autistic people can become overstimulated by bright lights, loud noises, or certain smells. This can lead to a meltdown — an intense response to feeling overwhelmed.
• Sensory processing disorder (SPD): People with SPD experience extreme sensitivity to sensory input like loud noises, bright lights, certain textures, or strong smells. When faced with too much input, people with SPD can find it hard to concentrate or manage their emotions.
• Anxiety disorders: Overstimulation and anxiety often occur together. Busy or chaotic environments can heighten feelings of panic or unease.
• Attention-deficit hyperactivity disorder (ADHD): Sensory overload can overwhelm people with ADHD, making it harder to focus, process information, or regulate their emotions. This heightened sensitivity can lead to increased anxiety, difficulty with decision making, irritability, or impulsive behavior.
• Post-traumatic stress disorder (PTSD): People with PTSD can become very sensitive to sensory triggers — like sights, sounds, or smells that remind them of past trauma. This can lead to hypervigilance and impulse control challenges. 

Ways to manage overstimulation

When your brain takes in more sensory input or emotional stress than it can handle, it can leave you feeling drained. Learning simple strategies to manage overstimulation can help you feel calmer, more focused, and in control.

Some effective techniques to reduce sensory overload include:

• Setting limits on screen time: Nearly 3 in 10 U.S. adults report “being constantly online,” which is linked to a higher risk of depression. To reduce digital overload, take regular breaks, avoid screen use before bed and during meals, and set daily time limits on your most-used apps.
• Using grounding techniques: Grounding can bring you back to the present moment when you feel overstimulated. Try deep-breathing exercises, focusing on your senses (like naming five things you can see or hear), or holding a comforting object — like a soft blanket or piece of jewelry that has meaning to you.
• Setting boundaries: Saying “no” to extra commitments or overstimulating situations protects your time and energy. Healthy boundaries can lower stress and reduce emotional exhaustion. 
• Limiting sensory input: If you’re in a noisy, crowded, or visually intense environment, try using noise-canceling headphones, dimming the lights, or wearing sunglasses or tinted lenses.
• Keeping a journal: Tracking your triggers and symptoms helps you spot patterns and communicate more clearly. You might say, “Crowded places and loud noises give me headaches and cause panic.”
• Prioritizing alone time: Quiet moments are necessary for recharging. Whether it’s a few minutes alone in a quiet room or a longer break in a peaceful spot outdoors, regular solitude can restore focus and improve your mood.
• Creating a calming environment: Reduce sensory clutter at work or home by dimming the lights, lowering background noise, and freeing up your space. A soothing atmosphere can help your nervous system stay regulated and prevent overload before it begins.
• Seeking support through therapy: Professional support can help you better understand your triggers and develop personalized coping strategies. Depending on your needs, different types of therapy can be helpful, including:
  • Cognitive behavioral therapy (CBT): Helps reframe your thoughts about sensory triggers and teaches practical coping tools like grounding and relaxation
  • Sensory integration therapy: Uses structured sensory experiences to improve how your brain processes input
  • Somatic therapy: Focuses on body awareness and teaches gentle movement and breathwork to reduce stress
  • Mindfulness-based cognitive therapy (MBCT): Encourages meditation and mindful awareness to help you respond calmly to sensory overload

Find care with Rula

If overstimulation is affecting your relationships or daily life, you’re not alone — and support is available. Therapy, along with self-care strategies, can help you identify your triggers and develop coping skills to respond in calmer, healthier ways.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best. 

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.

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