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Ever feel like your brain’s taking in too much all in and all at the same time? Like it’s caught in a chaotic pinball machine with a thousand flashing lights and blaring noises all over? Yep, that’s exactly how overstimulation feels like. You’re probably not alone, because many people suffer from overstimulation every once in a while. It’s completely normal! The buzzing noise of a busy cafe in the morning, the blinding glare of a computer screen, the sheer volume of life—all these could be the culprit. So, let’s discuss how we can overcome it instead of it being the one to overcome us. And no, we’re not going to discuss ways on how to shut down; we’re talking hitting the reset button when life gets too overwhelming.
Create a sanctuary of stillness
Picture this: retreating to a personal oasis, a space where the chaos of the outside world fades into oblivion. Sounds like a plan? Recalibrate on your own terms and at your own pace. Find a quiet and dimly lit space. This is where you can temporarily escape the blaring sensory barrage. It could be anything—a cozy corner of your bedroom, your “secret spot” at a park, or even a designated “calm zone” in your office. The key is to minimize external stimuli as much as possible. Dim the lights, silence your notifications, and listen to soft, ambient sounds like nature recordings or gentle instrumental music. This will help give you a crucial pause at life, allowing your nervous system to reset and regain its equilibrium.
Try a sensory diet
Just like how a balanced diet fuels the body, so does a sensory diet nourishes the nervous system. This means being intentional with what you consume everyday. Identify your triggers and find ways to avoid them. If bright lights are a problem, you can always wear sunglasses or adjust your screen’s brightness. If noise is a trigger, invest in noise-cancelling headphones or earplugs. If you know that crowds overwhelm you, best to plan your trips during less busy times at the mall, at the park, or when you’re traveling. Being intentional with how you curate your environment helps minimize the likelihood of overstimulation. It’s like managing the odds, something that people who enjoy a good sports book understand intimately.
Anchor in the present
When you feel overstimulated, the most important thing to do is engage in the present situation. Be in the moment. Allow yourself to feel what you need to feel. Don’t be quick to disengage from everything and everyone all at once. Stay calm and try the 5-4-3-2-1 method wherein you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This will allow you to come back to your senses and shift your focus from the overwhelming array of sensory to the tangible world around you.
Release the tension with movement and physical activity
You know what they say: a good physical activity is good for the mind and body. When you feel like you’re about to go insane because of these overwhelming sensations, go out for a walk in the park. Dust off that treadmill and start running indoors. Play that workout playlist on YouTube and move your body. Do everything in your power to move at least 30 minutes everyday to stay in touch with your physical senses and allow your mind to recalibrate while engaging in a healthy physical activity. Try gentle movements like yoga or pilates, or even simple movements like shaking your hands, rolling your shoulders, stretching it out, or dancing the nerves away. The important thing is you’re choosing activities that feel right for you, for your mind, and your body.
Wrapping Up
So you see, overstimulation isn’t so bad if you know how to handle it. The next time you’re feeling overwhelmed by the weight of your senses, come back to this article and show them who’s boss. Remember to apply tips and techniques that are perfect for you, your mind, body, and lifestyle. Experiment and find out what works best for you and live a happier, healthier mind!