OVERSTIMULATED? 12 THINGS TO DO WHEN IT ALL FEELS TOO MUCH
By Nicole Fuge
These days, it’s so easy to feel totally overwhelmed. Between bright screens, constant pings, background noise, and the endless demands of everyday life—it’s no wonder we’re all feeling overstimulated and drained. Whether you’re highly sensitive, neurodivergent, or just juggling all that comes with being a mother, knowing how to calm your overloaded nervous system is more important than ever.
If you’ve ever felt like your brain is about to short-circuit from too much input, you’re definitely not alone. Overstimulation happens when our senses get overloaded, and it can lead to anxiety, irritability, and even physical discomfort. The good news? There are simple, science-backed ways to reset and restore some balance. Here’s how to ground yourself when everything feels like too much.
1. Eat Something Crunchy
It may sound surprising, but eating crunchy foods like carrots, apples, or nuts can help regulate your nervous system. The repetitive motion of chewing provides sensory feedback, giving your brain a structured and predictable input that can be soothing. Opt for crisp textures and strong flavours to engage your senses and pull focus away from overstimulation.
2. Lean Against a Wall
When your mind is spinning, grounding your body can make a huge difference. Pressing your back, hands, or forehead against a wall offers immediate physical support, helping you feel more stable and connected to your surroundings. This technique is especially helpful if you feel dissociated or unsteady.
3. Try the 5-4-3-2-1 Method
This simple mindfulness trick engages your senses to bring you back to the present moment:
5 things you can see (a plant, a window, a book cover)
4 things you can touch (your clothing, a table, your hair)
3 things you can hear (distant traffic, birds, a ticking clock)
2 things you can smell (your coffee, fresh air)
1 thing you can taste (a mint, gum, or even just the air on your tongue)
This exercise shifts your focus away from overwhelming stimuli and into tangible reality.
4. Wrap Yourself in a Blanket
Deep pressure stimulation, like being wrapped in a weighted or heavy blanket, can help reduce overstimulation by triggering a calming response in the nervous system. If you don’t have a weighted blanket, simply cocooning yourself in a warm, soft throw can provide a similar sense of safety and comfort.
5. Dunk Your Face in Cold Water
A quick shock of cold water can stimulate the vagus nerve, which plays a crucial role in regulating stress responses. If you’re feeling overstimulated, try splashing your face with cold water or dunking it in a bowl of ice water for 10–15 seconds. This can activate your body’s natural calming mechanisms and bring down heightened emotions.
6. Reduce Visual Clutter
A messy or visually busy space can add to feelings of overstimulation. If you’re feeling overwhelmed, take a few minutes to tidy up your immediate surroundings. Clearing off a desk, dimming harsh lights, or reducing unnecessary decorations can create a more soothing environment for your senses.
7. Engage in Proprioceptive Activities
Proprioception refers to the body's sense of position and movement, and engaging in activities that provide deep pressure input can help regulate the nervous system. Some effective ways to do this include:
Walking barefoot on different textures (grass, carpet, sand)
Doing yoga poses like Child’s Pose or Downward Dog
Stretching or engaging in slow, deliberate movements
Carrying something slightly heavy, like a weighted bag or a full water bottle
8. Listen to Low-Frequency Sounds
Certain sounds can actually help calm an overstimulated brain. Low-frequency tones, like brown noise, binaural beats, or even a steady hum, can be grounding. If you find yourself overwhelmed, try playing white or brown noise through headphones to create a buffer against chaotic environmental sounds.
9. Limit Digital Overload
Screens, notifications, and social media can be major contributors to sensory overload. If you’re feeling overstimulated, take a break from your phone, reduce your screen brightness, and switch on ‘Do Not Disturb’ mode. Even a short digital detox can provide immense relief.
10. Engage in Hand-Based Activities
Focusing on small, repetitive hand movements can provide a calming effect. Activities such as:
Squeezing a stress ball
Knitting or crocheting
Drawing or doodling
Playing with clay or kinetic sand
These tactile activities help redirect excess energy and provide a soothing, rhythmic motion to focus on.
11. Hum or Sing
Humming or singing softly can activate the vagus nerve and encourage relaxation. The vibrations from humming create a self-soothing effect, helping to shift the nervous system out of a stressed state and into a calmer one.
12. Move Your Body (But Gently)
When overstimulated, vigorous exercise might feel too intense. Instead, opt for slow, rhythmic movement like swaying, rocking, or light stretching. Gentle walks, tai chi, or even swinging on a swing can help recalibrate your senses without adding more stress.
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