Overstimulation: Understanding Sensory Overload and Its Impact on Mental Health

Lately, the term overstimulation has been making the rounds in self-help circles and social media. While it’s often used as a catch-all phrase to describe emotional overwhelm, it can be helpful to distinguish exactly what emotions are present. Is it sensory overload? Emotional distress? Cognitive fatigue? Breaking it down can provide more clarity—and better solutions.

Overstimulation, also known as sensory overload, occurs when your senses receive more input than your brain can process, leading to discomfort and distress. It’s a natural response of the nervous system, which constantly filters and interprets sensory information. However, some people are more sensitive to stimulation than others, and certain environments or stress levels can make overstimulation harder to manage.

Overstimulation vs. Overwhelm: What’s the Difference?

While overstimulation and overwhelm often go hand in hand, they are not the same:

• Overstimulation happens when your nervous system struggles to process sensory input—like bright lights, loud noises, or constant activity.
• Overwhelm is more emotional, stemming from mental strain, anxiety, or stress.

They can fuel each other: sensory overload may lead to emotional overwhelm, and feeling emotionally overwhelmed can make sensory input feel even more intense.

What Causes Overstimulation?

Overstimulation can result from a variety of factors, both external and internal. Some of the most common causes include:

• Highly Stimulating Environments: Loud concerts, crowded spaces, bright screens, or chaotic workplaces.
• Multitasking: Constantly switching between tasks drains cognitive resources, increasing susceptibility to sensory overload.
• Media Overload: Endless social media scrolling and 24/7 news cycles contribute to "information saturation," which research has linked to increased anxiety and mental exhaustion (Peters et al., 2019).
• Sleep Deprivation: Studies show that people with poor sleep patterns have a harder time filtering out irrelevant sensory input (Gamble et al., 2020).
• Mental Health Conditions: Anxiety, ADHD, autism, PTSD, and sensory processing disorders all heighten sensitivity to external stimuli (Kinnealey et al., 2011).
• Stress & Burnout: A chronically overstimulated nervous system can lead to long-term stress, making daily stimuli feel even more overwhelming.

Signs of Overstimulation

Overstimulation affects different people in different ways, but common symptoms fall into three categories:

1. Physical Symptoms

• Headaches or dizziness
• Nausea or stomach discomfort
• Increased heart rate or sweating
• Muscle tension or restlessness

2. Emotional Symptoms

• Irritability or frustration
• Feeling anxious or on edge
• Sudden mood swings or tearfulness
• Strong urge to escape or withdraw

3. Cognitive Symptoms

• Difficulty focusing
• Feeling mentally “foggy”
• Struggling to make decisions
• Memory issues

Who is Most Affected by Overstimulation?

While anyone can experience overstimulation, some people are more prone to it than others.

• Individuals with Anxiety Disorders – Studies suggest that people with anxiety have a heightened response to sensory stimuli, making everyday environments more overwhelming (Tey et al., 2015).
• People with ADHD – Research indicates that difficulty filtering sensory input contributes to overstimulation in individuals with ADHD (Ghanizadeh, 2011).
• Autistic Individuals – A large study found that over 70% of autistic children experience sensory processing challenges (Green et al., 2016).
• Those with PTSD – Trauma survivors may be more reactive to sensory input, especially when it reminds them of past events (Dunkley et al., 2017).
• Highly Sensitive People (HSPs) – Studies suggest that 15-20% of the population has a personality trait called sensory-processing sensitivity, which makes them more responsive to external stimuli (Aron et al., 2012).

The Impact of Overstimulation on Health

Chronic overstimulation doesn’t just affect mental well-being—it can also take a toll on physical health. Research has linked sensory overload to:

• Increased stress hormones (cortisol), which raise the risk of heart disease and hypertension (McEwen, 2007).
• Cognitive fatigue, which impairs focus, decision-making, and productivity (van der Linden et al., 2005).
• Emotional exhaustion and burnout, especially in high-stress jobs (Maslach et al., 2016).

How to Manage Overstimulation

Reducing overstimulation requires both environmental adjustments and personal coping strategies.

1. Create a Sensory-Friendly Environment

• Use noise-canceling headphones or white noise machines.
• Adjust lighting—soft, warm lighting is more calming than bright overhead lights.
• Reduce clutter in your space to minimize visual distractions.
• Set limits on digital media consumption.

2. Recognize Your Limits & Set Boundaries

• Identify your personal sensory triggers and plan around them.
• Decline invitations or activities that you know will be overstimulating.
• Take breaks during social events or work to reset your nervous system.

3. Practice Grounding & Mindfulness Techniques

• Deep breathing exercises help calm the nervous system.
• Progressive muscle relaxation can reduce physical tension.
• Short meditation sessions help refocus the mind and reduce stress.

4. Establish Routines for Stability

• Sticking to a daily schedule helps create predictability, reducing stress.
• Having wind-down rituals before bed can improve sleep quality and help the nervous system reset overnight.

5. Seek Professional Support

If overstimulation is significantly impacting your quality of life, a therapist or healthcare provider can help you develop personalized coping strategies. Treatments like Cognitive-Behavioral Therapy (CBT) or Occupational Therapy for Sensory Processing Issues have been shown to improve sensory regulation (Miller et al., 2007).

Final Thoughts: Finding Balance in a Stimulation-Heavy World

We live in an age of constant input—notifications, noise, bright screens, endless to-do lists. While some level of stimulation is unavoidable, understanding overstimulation and learning to manage it can significantly improve mental clarity, emotional well-being, and overall health.

If you find yourself frequently overstimulated, take a step back and assess what’s contributing to the overload. Whether it’s adjusting your environment, setting stronger boundaries, or seeking professional guidance, small changes can make a big difference in reclaiming a sense of calm.

References:

• Aron, E. N., et al. (2012). Sensory processing sensitivity and its relation to introversion and emotionality. Journal of Personality and Social Psychology.
• Dunkley, C., et al. (2017). PTSD and sensory processing: Understanding heightened sensitivities in trauma survivors. Journal of Trauma & Dissociation.
• Ghanizadeh, A. (2011). Sensory processing problems in children with ADHD: A systematic review. Psychiatry Investigation.
• Green, S. A., et al. (2016). Sensory over-responsivity in autism spectrum disorder. Autism Research.
• McEwen, B. S. (2007). Stress, adaptation, and disease: Allostasis and allostatic load. Annals of the New York Academy of Sciences.
• Miller, L. J., et al. (2007). Occupational therapy for sensory processing disorder: Evidence and practice implications. The American Journal of Occupational Therapy.
• Peters, R. M., et al. (2019). Media overload and its psychological effects. Journal of Behavioral Science.
• Tey, C. S., et al. (2015). Sensory processing sensitivity and anxiety disorders: A clinical perspective. Psychiatry Research.