Coping Strategies for Overstimulation

Overstimulation happens when your brain gets too much input to process comfortably. This can happen to anyone, but is especially common for people with anxiety, depression, or ADHD. Here are effective strategies to help manage overstimulation, with explanations of why they work.

Sensory Calming Strategies

1. Deep Breathing (5-5-5 Method)

What to do: Breathe in for 5 seconds, hold for 5 seconds, exhale for 5 seconds. Repeat 5 times. Why it works: Deep breathing activates your parasympathetic nervous system (your “rest and digest” system), which naturally counteracts the “fight or flight” response that happens during overstimulation. This lowers your heart rate, reduces stress hormones, and helps your body physically calm down.

2. Sensory Time-Out

What to do: Go to a quiet, dimly lit space. Close your eyes if possible. If you can’t leave, try noise-canceling headphones or sunglasses. Why it works: This reduces the amount of sensory information your brain needs to process all at once. Your brain can get overwhelmed when it has too many inputs (sounds, lights, movement, etc.). Taking a sensory break gives your brain time to catch up and reset

3. Weighted Items

What to do: Use a weighted blanket, lap pad, or wear a weighted vest for 15-20 minutes. Why it works: The gentle pressure from weighted items activates deep pressure touch receptors throughout your body. This releases serotonin and dopamine (feel-good chemicals) while decreasing cortisol (stress hormone), creating a calming effect.

Physical Strategies

4. Progressive Muscle Relaxation

What to do: Tense and then relax each muscle group in your body, one at a time, from your toes to your head. Why it works: This technique helps you recognize the difference between tension and relaxation in your body. Physical tension often accompanies overstimulation, and deliberately relaxing your muscles sends signals to your brain that it’s safe to calm down.

5. Cold Stimulus

What to do: Hold an ice cube, splash cold water on your face, or place a cold pack on the back of your neck. Why it works: Cold sensation triggers the mammalian dive reflex, which immediately slows your heart rate and redirects blood flow from your limbs to your vital organs. This physiologically interrupts the stress response and helps reset your nervous system.

6. Rhythmic Movement

What to do: Rock in a rocking chair, swing gently, or do repeated movements like walking, swimming, or bouncing a leg. Why it works: Predictable, rhythmic movements are naturally regulating to the nervous system. They activate the cerebellum (part of the brain that controls movement) which has connections to emotional regulation centers, helping calm emotional responses.

Mental Strategies

7. Grounding Technique (5-4-3-2-1)

What to do: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Why it works: This redirects your brain’s attention to your immediate environment and sensory experience, interrupting overwhelming thoughts or feelings. It forces your brain to focus on concrete, present information rather than getting lost in overwhelming stimuli.

8. Visualization

What to do: Close your eyes and imagine a peaceful, safe place in detail. Why it works: Positive visualization activates similar neural pathways as actually being in a calm environment. Your brain partially responds to imagined experiences as if they were real, releasing calming neurochemicals and shifting focus away from overwhelming stimuli.

9. Single-Task Focus

What to do: Choose one simple task to focus on completely (like coloring, sorting items, or following a simple recipe). Why it works: Overstimulation often happens when your brain tries to process too many things at once. Single-task focus gives your brain clear boundaries and a manageable amount of information to process, allowing overwhelmed neural circuits to recover.

Social Strategies

10. Clear Communication

What to do: Use simple phrases like “I need a break” or “I’m feeling overwhelmed” with the people around you. Why it works: This reduces the cognitive load of trying to mask your feelings or figure out complex social rules while already overwhelmed. It also helps others understand what you need, potentially reducing environmental stimuli.

11. Supportive Person Contact

What to do: Sit quietly with one trusted person who understands not to ask questions or demand responses. Why it works: Human connection can release oxytocin, a hormone that counteracts stress, but too much social input makes overstimulation worse. A quiet, understanding presence provides the benefits of connection without adding processing demands.

Preventative Strategies

12. Scheduled Breaks

What to do: Take short breaks (5-10 minutes) every hour during demanding activities, even before you feel overwhelmed. Why it works: This prevents your nervous system from reaching the “tipping point” of overstimulation. Regular breaks allow your brain to process information in manageable chunks rather than becoming flooded.

13. Environmental Modifications

What to do: Use ear plugs/headphones, adjust lighting, create a dedicated calm space, or use fidget items regularly. Why it works: These modifications reduce baseline sensory input, giving your brain more capacity to handle inevitable spikes in stimulation without becoming overwhelmed.

14. Body Awareness Practice

What to do: Practice regularly noticing early physical signs of overstimulation (tense shoulders, faster breathing, etc.). Why it works: Recognizing early warning signs allows you to implement coping strategies before reaching a full-blown overstimulated state. The earlier you intervene, the more effective simple strategies will be.

Remember

● Different strategies work for different people
● Try strategies before you reach peak overstimulation
● Keep a few quick strategies (like deep breathing or cold stimulus) readily available for
emergency situations
● Practice these techniques regularly, not just during difficult moments

If you find that overstimulation severely impacts your daily functioning, discuss this with your healthcare provider, as it may relate to your medication needs or treatment plan.