Navigating Overstimulation: Tips for Neurodivergent Brains
If you’ve ever felt like the world is turned up to full volume—too loud, too bright, too much—you’re not alone. For many neurodivergent adults, including those with ADHD, Autism, or OCD, overstimulation can be an all-too-familiar experience. As a neurodivergent therapist who’s been there myself, I get how frustrating and anxiety-inducing it can be. Let’s break it down together and explore ways to manage it.
What Is Overstimulation?
Overstimulation happens when your brain is hit with more sensory or emotional input than it can comfortably process. This could be the chaotic hum of a coffee shop, an intense workday, or even your own thoughts running on overdrive. While everyone feels overwhelmed sometimes, neurodivergent folks often experience it more intensely—and that’s okay! It’s not about weakness; it’s about how our brains are wired.
How to Recognize Overstimulation
Learning to spot the signs can help you take action before you hit a breaking point. You might notice:
Physical responses: Headaches, exhaustion, or muscle tension.
Emotional shifts: Feeling irritable, anxious, or like you’re on edge for no reason.
Cognitive struggles: Trouble focusing, brain fog, or racing thoughts.
Behavioral reactions: The need to withdraw, shut down, or, on tough days, snap at others.
These responses are your brain’s way of saying, “Hey, this is too much right now!”
Why Does Overstimulation Happen?
Neurodivergent brains often process sensory input differently, which means things like bright lights, loud noises, or even strong emotions can hit harder. Here’s how it might show up:
ADHD: Difficulty tuning out distractions.
Autism: Heightened sensitivity to sounds, lights, textures, or smells.
OCD: Intrusive thoughts layering onto sensory overload, creating a perfect storm.
Add stress, lack of sleep, or a packed schedule, and overstimulation can sneak up faster than expected.
5 Strategies to Navigate Overstimulation
Here are some evidence-backed approaches to help you manage and recover from sensory overwhelm:
1. Create Your Sensory Safe Zone
Your environment matters. Whether it’s dimming the lights, wearing noise-canceling headphones, or adding soft, comforting textures to your space, small adjustments can make a big difference.
2. Practice Grounding Techniques
When overstimulation strikes, grounding can help you find your balance.
Deep breathing: A few slow, intentional breaths can calm your nervous system.
5-4-3-2-1 technique: Engage your senses by naming things you see, hear, feel, smell, and taste.
3. Learn to Say No
Boundaries aren’t just important—they’re vital. Whether it’s skipping an event or turning down a last-minute favor, giving yourself permission to protect your energy is an act of self-care. Click here to read more about How to Say No!
4. Build in Recovery Time
Rest is not a luxury; it’s a necessity. Schedule time for things that refill your tank, whether it’s a walk in nature, a quiet hobby, or just sitting in silence.
5. Build a Sensory Toolkit
Carry items that help soothe overstimulation when you’re out and about. This might include sunglasses, a small fidget toy, or even a playlist of calming music.
How to Advocate for Yourself
It can be tough explaining overstimulation to others, especially if they don’t experience it themselves. Here are some ways to communicate your needs:
Be clear but kind: “I need to step away for a moment; this environment is a bit too much for me.”
Use analogies: “Imagine being at a concert where every sound and light is turned up—except it’s just a regular room.”
Rely on trusted allies: If you’re with someone who understands, let them help shield you from overwhelming situations.
It’s Okay to Put Yourself First
Overstimulation isn’t something you need to "push through." It’s your brain's way of asking for support. Learning to honor those signals—whether it’s by taking a break, making adjustments, or seeking help—can empower you to live with less stress and more ease.
As a neurodivergent therapist, I know how challenging this can be, but I also know how powerful it feels to have tools that work. Remember: You’re not alone in this. And the more you lean into understanding your needs, the better you’ll become at navigating the world on your terms.
