Overstimulation and anxiety: Causes and solutions

[6 MIN READ]

In this article:

• When you are overstimulated, your brain struggles to process everything efficiently. 

• Clinical psychologist Nicolle Pacifico, Ph.D., says managing stress is one of the best ways to manage overstimulation and anxiety.

• Learn how long-term strategies such as mindfulness can help with overstimulation and anxiety.

When you’re overstimulated, everything seems harder. A dinner for two becomes a struggle when it’s held in the middle of a loud restaurant, and a work presentation you can nail at home suddenly seems wrong when you’re in front of an audience. 

We talked to Nicolle Pacifico, Ph.D., a clinical psychologist at Providence St. Jude Heritage Medical Group, about why overstimulation happens and how you can reduce your anxiety.

What is overstimulation?

As you go about your day, your brain receives information. Overstimulation occurs when your brain has trouble processing the amount of information it’s receiving.

“When we as humans become overloaded or overwhelmed with too much information all at once, it’s like the brain getting hit by a wave,” says Pacifico. “There is too much input coming from all different directions, and it's hard to know which way is up.” 

Overstimulation is different than sensory overload or feeling overwhelmed. Sensory overload is specific to the five senses (sight, sound, touch, smell and taste). Being overwhelmed has more to do with feeling like you can’t handle certain life stressors, such as lack of time or too much responsibility.

Overstimulation is more general. Different types of overstimulation include:

• Emotional overstimulation (managing feelings and emotions)
• Intellectual overstimulation (overthinking or spiraling thoughts)
• Sensory overstimulation (hypersensitivity to the five senses)
• Social overstimulation (navigating emotional, intellectual and sensory stimuli in social environments)

The relationship between overstimulation and anxiety

Overstimulation and anxiety disorders often go hand in hand. Anxiety, Pacifico says, “can make our brains think a little too much and leave us with a sense that our thoughts are bouncing back and forth in our brains, which can lead to feelings of overstimulation.”

The brain’s response to overstimulation

When you are overstimulated, the amygdala in your brain, which processes stress and emotions, struggles to process everything efficiently.

“It's just too much information all at once,” Pacifico says. “This sense of overload can lead the body to go into the stress response (or the fight-or-flight response), where we release more cortisol and adrenaline, which can make it difficult to focus on any one thing clearly. Research has shown that this overload can make it difficult to think clearly through a situation or to manage our emotions, meaning we may become more irritable or angry.”

Emotional symptoms of overstimulation

Emotional symptoms of overstimulation vary greatly in people. Common symptoms may include:

• Anxiety
• Irritability
• Trouble thinking and difficulty concentrating

Physical symptoms of overstimulation

Anxiety and overstimulation can affect your well-being and put you in a fight-or-flight mode. Pacifico says the fight-or-flight mode shuts down blood flow to the prefrontal cortex (the thinking and focusing part of the brain). This brain mode also shuts down blood flow to the digestive system. This can result in:

• Feeling tired
• Headaches
• Muscle tension
• Stomachaches

Common overstimulation triggers

Overstimulation triggers vary from person to person. People experience overstimulation triggers in different ways. Triggers can be environmental, social, emotional or the result of technology and information overload.

Environmental triggers

Common environmental triggers that can lead to overstimulation include loud noises, bright lights, crowded places or strong smells. Additional triggers may include temperature (feeling too hot or cold) and certain textures (such as wearing an itchy sweater).

Technology and information overload

Social media, access to 24/7 news and too much screen time can also lead to overstimulation.

“With the increasing use of cell phones and social media, we are becoming more prone to information overload,” Pacifico says. “Our phones constantly dinging with a new notification can fracture our attention spans and even lead to increased anxiety when it becomes too many notifications, too many things we need to pay attention to all at once.” 

Social and emotional triggers

Lack of sleep and certain social situations, such as emotionally charged conversations, can trigger overstimulation. So can stress and burnout. 

“Any sort of stress we face can lead to feelings of becoming overloaded or overwhelmed,” Pacifico says. “This commonly comes from work stress, family or relationship dynamic challenges, or major life changes like financial challenges, divorce or moving.”

Who is more likely to experience overstimulation?

A highly sensitive person is more prone to overstimulation. Someone like this may:

• Be highly attuned to their environments and the people around them
• Notice small details that others don't see
• Feel emotions deeply
• Have a strong sense of right and wrong
• Have a deep sense of empathy 

“Personality traits like neuroticism and introversion may also be more prone to overstimulation because of their inherent nature,” Pacifico says. “For example, people with neuroticism may experience frequently changing emotions and high levels of anxiety which would be then prone to being overstimulated more frequently. Because of their nature to prefer quiet and calm environments, introverted individuals are also prone to overstimulation and becoming overwhelmed when there are too many people in their environment, or they need to engage in small talk with others, or if their environment is too loud.” 

The impact of chronic stress on overstimulation

Chronic stress can make you more vulnerable to overstimulation.

“Under stress, things that previously wouldn't have stressed you out now become much more stressful and overwhelming,” Pacifico says. “When your brain is overloaded more and more often, it becomes more difficult to cope.”

How to manage overstimulation and anxiety

Learning stress management techniques that work for you is Pacifico’s biggest recommendation for managing overstimulation and anxiety. 

“Teaching your body to move from the stress response to the relaxation response can decrease the brain and body's feelings of overwhelm,” she says.

Environmental changes: How to create a calming space

While you can’t control every environment, making small changes at home can help you create a calming space to retreat when overstimulation occurs. Consider:

• Soft, dimmable lighting
• Muted colors
• A white noise machine
• Bins or baskets for organization (decluttering helps, too)
• Soft furniture, blankets and pillows

Reducing sensory inputs

Pacifico says noise-canceling headphones, dimming lights and limiting digital and social media use can help create a sensory-friendly space.

“Taking regular breaks from overstimulating environments also allows your nervous system to reset and relax,” she says.

Mindfulness and relaxation techniques

Many different types of mindfulness and relaxation techniques exist. Pacifico says you could try deep breathing strategies, progressive muscle relaxation, exercise, meditation, yoga and prayer.

Deep breathing is also called diaphragmatic breathing. Here’s an example of a deep breathing exercise, called box breathing: Take a deep breath and slowly count to four as you fill your lungs. Hold that breath while slowly counting to four again. Exhale as you count to four yet again. Repeat.

Daily routines and habits to reduce overstimulation

Making small changes to your daily life can also help reduce overstimulation. These may include:

• Being consistent with your daily routines
• Taking breaks from an overstimulating environment (ways to do this include stepping outside or taking a few moments in a quiet bathroom)
• Carrying sunglasses and earplugs at all times
• Dressing in layers to help with temperature control
• Packing snacks and water

ADHD and overstimulation: What to know

Pacifico says individuals with attention-deficit/hyperactivity disorder (ADHD), autism spectrum disorder or any form of neurodivergence are prone to sensory overload and intense feelings.

“Neurodivergent brains can become overloaded due to too much sensory information coming in all at once,” Pacifico says. “Think of the five senses: What do we see, hear, touch, taste and smell? Any or all of those five senses can become overstimulated when hit with too much information all at once.”

Why individuals with ADHD are more sensitive to overstimulation

While everyone with ADHD is different, many people describe feelings of intense overstimulation. Some have episodes frequently.

“Their brains have more difficulty focusing on one thing at a time and are prone to becoming easily distracted by outside noises, lights or information,” Pacifico says. “They might struggle with emotional regulation, making coping with overstimulation even more challenging.”

Managing overstimulation with ADHD

You can use all of the techniques shared here to help manage overstimulation with ADHD. Many people with ADHD also benefit from therapy and professional support to help manage overstimulation.

Long-term strategies for managing anxiety from overstimulation

Many techniques can help you manage anxiety from overstimulation. With time, you will recognize your triggers and plan accordingly. For example, you may know you may prefer a quiet café over a loud restaurant. It’s also great to stay hydrated and get plenty of sleep. And it’s important to practice mindfulness.

Building resilience through mindfulness

“Mindfulness is fantastic for building resilience against overstimulation,” Pacifico says. “It helps the brain build an awareness of sensory experiences and improves emotional regulation. By tuning into your feelings and your body's sensations, you can start to recognize the early signs of overwhelm and start using coping strategies and stress-reduction strategies before things spiral out of control.” 

Mindfulness techniques for overstimulation may include:

• Breathing techniques
• Focusing on your five senses
• A walk
• Yoga or similar exercise
• Journaling

Therapy and professional support

Sometimes, overstimulation can interfere with your daily life, relationships or mental health. If that happens, Pacifico says seeking help from a mental health professional is a good idea.

“If symptoms persist despite trying self-help strategies or if they escalate, therapy can provide valuable support and coping tools,” Pacifico says. “It’s important to remember that you don’t have to navigate this alone and there are resources to help you.”

Contributing caregiver

Nicolle Pacifico, Ph.D., is a clinical psychologist at Providence St. Jude Heritage Medical Group.  

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This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.