Feeling Overstimulated? Expert Tips to Regain Calm and Stabilise

Feeling Overstimulated? Here’s How to Stabilise Your Mind and Nervous System

Today, with everyone being overloaded with information all the time, it’s easier than ever to feel overstimulated. Constant messages on our phones, busy places and a flood of thoughts can cause us to feel anxious, angry and overworked. What is it exactly to be overstimulated, and what steps might calm you down?

First, we’ll explore what overstimulation means, why it happens and then teach science-approved methods to help you feel less overwhelmed and more calm.

What Does “Overstimulated” Mean?

Overstimulation means that your brain and nerves cannot keep up with all the outside information and feelings surrounding you. This means that:

Ringtones that are too loud or lots of background sounds
Flashing light with bright colours
Being surrounded by many other people
Spent so many hours on the screen, dividing attention
Dealing with anger can be much easier when triggers or situations that make you angry are recognised ahead of time.

Anxiety, ADHD or having sensory processing sensitivity can make regular daily places feel impossible to handle.

The Science: What Happens in the Brain When You’re Overstimulated?

An overload of different stimuli makes the brain activate the “fight-or-flight” response. This means

You start to experience more cortisol and adrenaline in your system
The heart rate goes up.
Muscles start to feel tight.
When we stay focused and think logically, decisions become simpler.

After a while, always being exposed to too many things can wear out your mind, increase your anxiety, cause sleep trouble and result in headaches or nausea.

Signs You’re Overstimulated

You might not always realise it immediately, but here are some common signs of Overstimulated:

You feel drained after social interactions
Loud or busy environments cause anxiety
Trouble concentrating or making decisions
Irritability or emotional outbursts
Headaches or racing thoughts
A strong need to “escape” or be alone

How to Stabilise When You’re Overstimulated

The key to managing overstimulation lies in calming your nervous system and regulating sensory input. Here are some effective, holistic strategies:

1. Create a Calm Environment

Design a low-stimulation space at home or work.
Use:

Dim lighting or warm tones
Noise-canceling headphones
Aromatherapy, such as lavender or eucalyptus
Decluttered, organised settings

2. Practice Grounding Techniques

Grounding reconnects you with the present moment.

Try:

The 5-4-3-2-1 method: Identify five things you can see, four you can touch, etc.
Barefoot walking on grass
Holding an object like a stone or a stress ball

3. Regulate Breathing

Your breath is a powerful tool for nervous system control.

Techniques:

Box breathing (Inhale 4s, hold 4s, exhale 4s, hold 4s)
Diaphragmatic (belly) breathing
Alternate nostril breathing

4. Try Somatic Exercises

These are gentle movements to release stress stored in the body.

Options:

Yoga or stretching
Shaking out your arms and legs
Tapping (EFT) on pressure points

5. Take Digital Breaks

Excessive screen time is a major culprit.

Tips:

Use apps to limit screen time
Take “no screen” breaks every 2 hours
Turn off non-essential notifications

6. Prioritise Deep Rest

Your brain needs downtime to reset.

Ideas:

Power naps (20 minutes)
Listen to binaural beats or calming music
Use weighted blankets for calming pressure

7. Use Nutrition to Support the Nervous System

Certain nutrients help stabilise mood and reduce overstimulation:

Magnesium (leafy greens, nuts)
Omega-3s (chia seeds, salmon)
B-complex vitamins
Stay hydrated and avoid caffeine overload

8. Talk to a Mental Health Expert

When overstimulation leads to problems in your daily life, therapy can help you discover what is causing it and make you stronger.

At ATX Anxiety, we provide personalised, caring support backed by evidence.

Long-Term Habits to Prevent Overstimulation

Practice mindfulness or meditation daily
Set healthy boundaries (especially with social commitments)
Build a daily routine to minimise decision fatigue.
Get consistent exercise and fresh air
Create a wind-down ritual every night

Frequently Asked Questions (FAQs)

What causes overstimulation?

When a person is under sensory, emotional or rest pressure, or has anxiety or ADHD, these can lead to overstimulation.

Is overstimulation a sign of anxiety?

Yes. Those living with anxiety are more likely to respond to little things and feel overwhelmed sooner.

How do I calm down quickly when overstimulated?

Close your eyes, take slow, deep breaths, move to a new space and use calm senses.

Can overstimulation affect sleep?

Absolutely. Excessive thinking and too much sensory input can push back your sleep time and lower the quality of your sleep.

Is there a difference between burnout and overstimulation?

Yes. There is a big difference between burnout which comes slowly from overwork and overstimulation, which comes quickly from too much input. Repeatedly overstimulating your senses can cause you to become worn out.

Call to Action

Experiencing sensory overwhelm is not an indicator that anything is wrong with you—your system just requires you to ease and settle down. At ATX Anxiety, we are aware of the special stresses of current life and are here to support you in achieving a steady state again.

Ready to hold the reins a bit more in life?

Talk with our free Atx anxiety consultants and start your journey to being calmer.