Understanding Overstimulation and Its Effects

A recent viral tweet really struck a chord with many, responding to the prompt, “what’s your biggest ick about yourself?” The tweet simply stated, “I can be really mean when I’m overstimulated.” This seems to resonate—over 55,000 retweets suggest a lot of people can identify with that feeling.

If you’ve ever let out a bit of frustration at your partner after a rough day, or had a short fuse while on the phone with customer support, you probably know exactly what this tweet is alluding to. It’s common to not be our best selves in those moments, as they’re just part of how we react to being overstimulated.

“Our brain processes information from our senses—sight, sound, touch, taste, and smell—which helps us understand what’s going on around us,” explains Manahil Riaz, a psychotherapist from Texas. “Being overstimulated means our senses are bombarded with so much that it can feel overwhelming.”

When we reach that point of overstimulation, the prefrontal cortex, the part of our brain responsible for logical thinking, tends to go offline, says Emma Shandy Anway, a licensed therapist in California. Under stress, our brains shift from rational to reactive, which doesn’t help when it comes to maintaining relationships or solving problems; it often leads to panic instead.

This stress response, often called “fight, flight, or freeze,” kicks in whether we’re facing real threats or just perceived ones. It impacts our mood and behavior significantly.

As Anway notes, overstimulation “amplifies and accelerates all reactions.” Your nervous system becomes dysregulated, which can result in losing your cool over relatively minor annoyances. For instance, consider a stressful morning: you oversleep, spill your coffee, and your kid can’t find their shoes. These accumulating little stressors can create a breaking point, perhaps epitomized by getting stuck at a train crossing just as you’re rushing to work.

Experiencing cumulative stress without the time to process it means that even small annoyances can trigger a strong emotional response. You might find yourself snapping at kids or colleagues when you hit that overstimulation threshold since your brain, in that moment, isn’t operating in a rational way.

Technology’s Role in Our Overstimulation

Riaz also points out that technology plays a significant role in feeling overstimulated. With constant notifications from texts, emails, and social media, it’s easy to feel bombarded by sensory information. “There’s a thrill to checking notifications, but we’re missing out on being present, which was far more commonplace a few decades ago,” she reflects.

While our phones may seem addictive, what we often desire is tranquility—something that constant connectivity doesn’t provide. With so much information flooding in, combined with everyday life challenges, it’s understandable why we feel overwhelmed.

Riaz advises we need to consider our relationship with technology. Turning off notifications, or simply keeping the phone out of sight can help regain some sense of control.

Regulating Emotions During Overstimulation

It’s perfectly normal to feel overwhelmed at times; being human can be tough. Anway suggests that we must teach our bodies that we are not in real danger when feeling stressed. Finding ways to reactivate our prefrontal cortex can help us regain control during these moments.

If you notice yourself approaching that limit, deep breathing is a great strategy. Focus on making your exhalations longer than your inhalations—to remind your body that you’re safe. This practice can help calm the nervous system, which consequently slows down racing thoughts.

Mindfulness can also be beneficial; try naming three green objects around you to help center your focus and regain some control over your attention.

Additionally, cultivating daily habits is important. In our hectic routines, it’s easy to become more stressed than we realize. Consider how you might maintain balance throughout your day, perhaps by not checking your phone first thing in the morning, or taking just ten minutes to sit quietly with a coffee and yourself. Setting reminders to check in with your needs—as simple as a glass of water or a short walk—can also be effective.

Small adjustments can lead to substantial positive changes, contrary to the mindset that sweeping lifestyle shifts are necessary.