Hello Beautiful,
I briefly touched on sensory overload in Feeling Drained After Socializing?, you can read it here. Today, we’ll be going more in depth on this topic, so grab a cup of coffee and enjoy ‘cause it’s going to be a long one.
Firstly, let’s debunk something - Feeling overstimulated doesn't necessarily mean you have ADHD - many people experience overstimulation for various reasons.
I have noticed over time that I tend to get overstimulated for many different reasons and as someone who doesn’t have ADHD (never been diagnosed or even considered going to a medical professional for it) let me share how I manage and cope with this feeling.
Firstly, here’s a few possible causes of Overstimulation (Unrelated to ADHD):
Sensory Sensitivity - Some of us are more naturally sensitive to light, noise, crowds or chaotic environments.
Stress or Anxiety - High stress or anxiety levels can lower your threshold for sensory input.
Lack of Sleep - Sleep deprivation can make your brain less able to filter or regulate stimuli.
Burnout or Exhaustion - Especially from work, caregiving or long periods of social interaction.
Introversion - If you recharge best alone, too much external input (especially social) can be draining.
Digital Overload - Too much screen time, multitasking or constant notifications can overwhelm your nervous system.
Now that we know the possible causes of overstimulation, let’s learn some ways - both immediate and long term - to soothe our overstimulated minds.
Ways to Soothe Overstimulation
Immediate Relief
Find a quiet, dim space. Give your senses a break
Deep breathing or grounding techniques. Try 4-7-8 breathing (we’ll touch on this more in a few moments) or naming five (5) things you can see, hear, feel, etc.
Noise-cancelling Headphones or earplugs.
Warm bath or weighted blanket. Physical comfort can help regulate our systems.
Long Term Strategies
Reduce sensory input proactively. Limit noisy spaces, bright lights or chaotic environments where possible.
Create “buffer time”. Schedule downtime between events or tasks.
Digital Hygiene. Take breaks from screens, limit notifications and avoid multitasking.
Mindfulness Practices. Meditation or yoga can increase your tolerance to stress and input over time.
Sleep, nutrition, hydration. Basic needs can greatly influence how much you can handle.
Real Life: A Moment of Awareness
Not long ago, while working from home or as I jokingly called it that week “cosplaying as a programmer”, I suddenly shouted, “FUCK!!” at the top of my lungs. I messaged my boyfriend right after to vent and explain what was going on and how I was feeling. When he asked what I needed, it hit me: I had been sitting at my desk all morning without moving. My coffee cup was still on the coaster, my breakfast plate on the desk and somehow it was already almost lunchtime.
I mentioned this because it brings me to my next point - know your triggers.
Knowing Your Triggers
Take a moment to think about what situations tend to overwhelm you. It could be any of the following:
Loud environments (concerts, busy cafes)
Bright lights or screen glare
Crowds or busy social events
Too much talking or socializing
Long workdays without breaks
Constant notifications or screen time
Background noise (TVs, traffic)
Multitasking or information overload
Now that we have a better understanding of what triggers us, let's create a “toolkit” to help us when we feel overwhelmed.
Creating Your Toolkit
Physical Tools
Noise-cancelling headphones or earplugs
Sunglasses or blue-light glasses
Fidget object or stress ball
Weighted blanket
Eye mask for quick rest or naps
Digital Boundaries
Set phone to Do Not Disturb at key times
Use focus modes or app blockers
Reduce screen brightness or blue light at night
Schedule screen-free time (no screens for 1hr before bed)
Sensory Calming
Calming playlists or white noise apps
Aromatherapy (lavender, eucalyptus)
Take a walk in nature or lay in a quiet, dark room
Stretching, yoga or light movement
Mental Reset Tools
Box breathing or 4-7-8 breathing
Journaling out overwhelming thoughts
Visualization
Say “no” or “later” to non-urgent requests/tasks
Recovery Time - Non-Negotiable
Overstimulation takes a toll, protect your energy by scheduling:
Daily quiet time (15-30 mins with no input or demands)
Weekly “decompress days” where possible
Mini breaks every 60-90 mins during your work day
Gentle rituals to start or end your day (tea, music, reading)
We’ve discussed possible causes, soothing methods, knowing your triggers, creating a toolkit and recovery. As promised, let’s talk about 4-7-8 breathing.
What is 4-7-8 Breathing?
It’s a simple, powerful relaxation technique that helps calm the nervous system. It's often used to reduce anxiety, help with sleep and manage overstimulation.
It’s a breathing pattern where you:
Inhale for four (4) seconds
Hold your breath for seven (7) seconds
Exhale slowly for eight (8) seconds
You repeat this cycle at least four (4) breaths or longer if you feel comfortable.
Why Does it Work?
The long exhale activates your parasympathetic nervous system (the “rest and digest” mode), slowing your heart rate and calming your body
The breath hold creates a moment of stillness and helps you regain control over rapid or shallow breathing
It gives your brain something to focus on - reducing racing thoughts or sensory overload.
When to Use It
When you feel overwhelmed or overstimulated
Before bed to fall asleep faster
During a panic or anxiety spike
After an intense conversation or sensory exposure
Well my friend, this brings us to the end of today’s newsletter. I hope this was helpful and you learned a few tips for when you’re overstimulated.
Remember: You deserve peace. You deserve tools that help you feel safe, grounded and whole. Sensory overload is real - but you’re not alone and you’re not helpless.
Thank you for reading and enjoy the rest of your week my friend!
Until my next email,
xx Emily 🫰
