7 Psychologist-Approved Ways to Cope with Overstimulation

What causes overstimulation?  

Dr. Bender: When your brain takes in information from your sense organs (the eyes, ears, nose, tongue and skin), that information gets shuttled to the thalamus, the brain’s “relay station” that is located above the brainstem. Then, the information gets sent along to the parts of the brain that handle that specific sense (i.e., the visual cortex for sight and the auditory cortex for sound). From there, it goes to the frontal lobe, which helps you focus, pay attention, and tune out distractions like background noise.

But when there is too much sensory input, it becomes difficult for your brain to process all of that information at once. The brain can’t sort through it all; it has trouble filtering out what’s important, so everything starts to feel overwhelming.

At the same time, all of that stimulus is identified by our emotion activation network, known as the limbic system, which perceives it as a threat. This makes us go into a state of anxiety that I like to call “fight, flight, or freeze.”

What are some of the ways in which people might react differently to being overstimulated?  

Dr. Bender: Overstimulation can manifest in several different ways, including:

• Increased heart rate
• Muscle tension
• Headache  
• Ear pain (from noise)
• Frustration
• Anxiety
• Irritability
• Fatigue

When your body is on high alert, it actually makes you more sensitive to everything around you — and ironically, you’re more likely to feel overstimulated. It’s like the door is wide open, letting in even more noise and input.

Are there some people who are more likely to experience overstimulation than others?

Dr. Bender: Yes. Anyone who is neurodivergent — for example, those with autism, ADHD, or certain brain injuries — are often more likely to feel overstimulated.

This could be because their brains may already be taking in or responding to a lot of sensory information at a baseline. As a result, it takes less input to push them into overstimulation, and their reactions may feel stronger or last longer.

What are seven ways to cope with or prevent overstimulation?

Dr. Bender: If you’ve experienced overstimulation before, it’s likely that you’ll experience it again. Here are some tips that can help:

1. Know your triggers and plan ahead. If certain things, like loud noise or bright sunlight, tend to overstimulate you, prepare in advance by bringing sunglasses or noise-canceling headphones.
2. Take care of your body. Being tired, hungry, or dehydrated can make overstimulation worse. Getting enough sleep, hydrating, and eating well can help you better handle sensory input.
3. Reduce unnecessary stimuli. At home or work, try to control what you can, like turning off phone notifications or limiting background noise. Even small, repeated sounds, like alerts or dings, can add up over time.
4. Take breaks. If you start to notice signs of overstimulation, don’t wait — step away and give yourself a moment to reset before it builds.
5. Use a preplanned distraction. Bring something to focus on, like a book, an article you’ve already pulled up on your phone, or a fidget tool. Even something simple like chewing gum can help. This kind of tactile or sensory distraction can help you feel more grounded and in control.
6. Opt for a low-sensory environment when possible. Many public spaces, like museums or theme parks, now offer quiet or low-sensory areas, which can provide a helpful break.
7. Let a friend know. At a social gathering, don’t be afraid to speak up and say, "Hey, this is a little too much for me right now. Can we lower the music or turn the lights down for a bit?”

What can you do to support someone else who is overstimulated?

Dr. Bender: When a friend or loved one is overstimulated, acknowledge what they’re going through without judgment. Here are some ways to potentially help:  

• Keep it simple and straightforward. Instead of asking a lot of questions, try saying something like: “Hey, it seems like you’re a little overstimulated. Want to step away for moment?”
• Don’t add more stimulation. Avoid trying to have a full conversation or introducing new    demands in that moment. The goal is to help reduce input, not add to it.
• Use shared language. Overstimulation can be hard to explain, so it can help to have a simple phrase you both understand, like “This is too much.” This makes it easier to communicate quickly and can be an especially helpful tool for kids.
• Acknowledge it without stigma. Let them know it’s okay to feel this way and that you’re there to help if they need it.