Overstimulation: Symptoms, causes, and how to manage it

Reviewed by Susan Radzilowski, MSW, LMSW, ACSW

Written by

therapist.com team

Last updated: 07/11/2024

Share this article

Share article

Share this article on Facebook Share this article on Twitter Share this article on LinkedIn Share this article on Messenger Share this article in email Copy the link to this article Print this article

What is overstimulation?

Overstimulation (also called “sensory overload”) happens when your senses receive more information than you’re able to process, leading to discomfort.

The nervous system, which includes the brain, spinal cord, and nerves, is constantly working to process all the sensory information you receive. When there’s too much sensory input, the system may struggle to manage and respond to it all. Additionally, the ability to tolerate and manage stimulation varies from person to person, and depends on specific situations.

Being overstimulated vs. overwhelmed

Being overstimulated is often a response to your body’s sensory systems being overloaded.¹ You’d use the term “overstimulated” if you were struggling to take in and process all of the information in your environment. On the other hand, overwhelm is closely linked to your emotions, where your mental capacity is strained by stress or anxiety.²

Both states may occur simultaneously, worsening each other. For instance, physical overstimulation can make you feel anxious and emotionally overwhelmed, while experiencing emotional stress can heighten your sensitivity to sensory input.

Examples of overstimulating environments

Overstimulation can occur in seemingly calm and quiet environments if you have sensitivities or are already stressed. For example, a quiet library might feel overwhelming if you are already feeling anxious or are sensitive to repetitive noises like rustling pages or typing. Multitasking can also contribute to overstimulation, as switching between tasks demands more from your sensory and cognitive resources.³ 

Here are some common places and situations where overstimulation might occur, regardless of sensitivity:

• Busy streets with heavy traffic and honking horns
• Loud concerts or crowded events
• Brightly lit shopping malls
• Workplaces with constantly ringing phones and chatter     
• Classrooms filled with many students talking at once
• Public transportation during rush hour
• Theme parks with flashing lights and loud sounds
• Hospitals with beeping machines and bustling staff
• Restaurants with clattering dishes and loud conversations
• Video games with flashing screens and loud noises
• Movies or tv shows with fast-paced scenes and intense sound effects
• Social media apps that feature content designed to capture your attention

Overstimulation symptoms

Generally, overstimulation makes you feels like you need to escape from an environment or situation to get some relief. It can include physical, emotional, and cognitive symptoms which are expressed differently person to person.⁴

Physical symptoms

Physical symptoms of overstimulation can include:

• Headache
• Nausea
• Sweating
• Dizziness
• Increased heart rate
• Trembling

Emotional symptoms

Emotional symptoms of overstimulation can include:

• Irritability
• Anxiety
• Feeling tearful, afraid, or overly excited

Cognitive symptoms

Cognitive symptoms might involve:

• Difficulty concentrating
• Confusion
• Memory issues
• Trouble making decisions

Signs of overstimulation in adults vs. children

Adults and children may exhibit different signs of overstimulation. In adults, symptoms might manifest as an increase in stress-related behaviors, such as irritability or pacing around the room.⁵ Children, on the other hand, might display their emotions more outwardly in the forms of hyperactivity or tantrums.⁶

Overstimulation in specific populations

Certain groups may be more prone to experiencing overstimulation. Mental health conditions known to be associated with increased sensory sensitivity include:

Anxiety: Children with anxiety disorders may also experience heightened sensitivity to environmental stimuli, which may in turn increase anxiety levels.⁷

Attention-deficit/hyperactivity disorder (ADHD): Difficulty with sensory processing has been associated with ADHD in children.⁸ In people with ADHD, the brain may have difficulty filtering out irrelevant stimuli, resulting in sensory overload.

Autism spectrum disorder (ASD): In a study involving over 25,000 children with autism, overstimulation and other sensory differences affected up to 74% of the group.⁹ In fact, an “atypical” response to sensory experiences can be used as one of the diagnostic criteria for ASD.

Posttraumatic stress disorder (PTSD): Some people with PTSD may experience changes in their brain structures that heighten their sensitivity to stressors in their environment, making them susceptible to overstimulation.¹⁰ They may be especially sensitive to sensory input that reminds them of their traumatic experiences.

Sensory processing disorder (SPD): People with SPD have trouble detecting, interpreting, and responding to sensory experiences.¹¹ SPDS often cooccur in those who have autism or other neurodevelopmental disorders.

Highly sensitive people (HSP): Highly sensitive people (HSP) are often more acutely aware of their surroundings, which could lead to sensory overload even in less-stimulating environments.¹²

A therapist or health care professional can assess whether you or a loved one might have an underlying condition that could contribute to overstimulation.

What causes overstimulation?

Overstimulation can be caused by a variety of factors, including:

Genetics: A personality trait known as sensory-processing sensitivity (SPS) causes some people to experience greater emotional sensitivity, as well as stronger reactivity to both external and internal stimuli.¹³

Childhood trauma: People who have experienced childhood trauma may have trouble coping with stress in their adult life, sometimes leading to the development of hyperarousal or other mental health conditions like insomnia.¹⁴

Media exposure: The constant influx of information through media can contribute to overstimulation. Psychologists have noted an increase in news-related stress, overwhelm, and “media saturation overload,” which can negatively impact mental health.¹⁵

Lifestyle factors: Poor sleep, inadequate nutrition, lack of physical activity, and constant multi-tasking can put stress on the body and mind, potentially impairing the body’s ability to manage sensory input effectively. For instance, research shows that children with sleep maintenance issues tend to also have more significant sensory processing challenges.¹⁶

High-stress environments: Living or working in environments with constant noise, bright lights, or frequent interruptions may lead to chronic stress and emotional strain, which can heighten sensitivity. One study found that workers exposed to rising noise levels experienced reduced attention and cognitive workload.¹⁷

Substance use: Caffeine, alcohol, and drugs affect the nervous system by altering brain chemistry, which may enhance sensory sensitivity and contribute to overstimulation.

Certain mental health conditions: Certain mental health conditions, such as the ones discussed above, can predispose a person to overstimulation.

The impact of overstimulation

Overstimulation can negatively affect overall health and functioning in daily life.¹⁸ Some of the mental health challenges associated with overstimulation include:

• Increased stress and anxiety, which can potentially lead to serious conditions like depression or burnout.
• Emotional reactivity, which can strain relationships and hinder social interactions.
• Cognitive fatigue, including difficulties with concentration and decision-making.
• Sleep disturbances, such as insomnia, caused by the heightened state of alertness.

Physical health consequences include:

• Elevated cortisol levels from stress, which can increase the risk of heart disease.¹⁹
• Headaches and migraines due to constant sensory input.
• Digestive issues, including abdominal pain and indigestion.²⁰

How to deal with overstimulation

Managing overstimulation often requires a multifaceted approach that addresses both environmental factors and individual sensitivities. This may include stress-reduction techniques, sensory management strategies, and professional help for underlying conditions.

Here are some practical strategies to manage overstimulation:

• Creating a calm environment with dim lighting and minimal noise.
• Establishing routines to provide structure and predictability in daily life.
• Knowing your limits and setting boundaries for exposure to overstimulating environments or activities.
• Using sensory tools like weighted blankets or noise-canceling headphones.
• Taking sensory breaks, in which you step away from overstimulating environments.
• Limiting screen time and taking regular breaks from media consumption.
• Prioritizing self-care by ensuring adequate sleep, a balanced diet, and regular physical activity.
• Practicing mindfulness and relaxation techniques like deep breathing, meditation, and yoga to help calm the nervous system.
• Seeking professional support from a therapist or counselor specializing in sensory processing issues. Visit our directory to find one in your area.