What is Overstimulation?
Overstimulation—also known as sensory overload—occurs when our senses are absorbing more information than our brain can process at once. This is especially common after a stressful day or when we've juggled too many tasks. Our brains, like cars, need fuel and breaks. When we’ve "run on empty" for too long, we may become irritable, overly sensitive, or appear angry. Often, this isn’t about personality—it's our nervous system sounding the alarm.
The Good News? You have more control than you think. With a bit of awareness and care, you can bring yourself back to balance. One of the most effective tools is a Body and Environment Scan.
Quick Body Scan for Overstimulation Relief
Start from the top of your head and slowly move downward. Notice any physical discomfort, tension, or unmet needs:
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Head/Neck: Are you wearing a tight headband, earrings, or glasses causing discomfort? Is your hairstyle pulling or itchy? Removing or adjusting even small things can bring immediate relief.
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Shoulders/Chest/Stomach: Is your posture tight? Clothing too restrictive? Are you hungry or holding in the urge to use the restroom? Tending to these needs frees up energy your brain can use for focus and calm.
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Legs/Feet: Are your shoes tight? Pants too snug? Is the room temperature uncomfortable? Small changes like loosening clothes or adding a blanket can shift your state.
Posture Matters
How you sit or stand communicates messages to your body.
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Sitting or standing tall may increase energy and confidence.
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Slouching or lying down may signal your body to rest, which could hinder focus.
Choose posture intentionally based on your needs in the moment.
Quick Environmental Scan
Now turn your attention to your surroundings:
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Clutter: Visual mess can create mental stress. Write down to-do items or complete a small task to regain control.
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Sound: Are there annoying background noises (like an appliance hum) you've tuned out but are still affecting you? Try turning them off or use calming background music or white noise.
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Lighting: Harsh overhead lights can strain the senses. Opt for softer lighting—lamps, candles, or natural light if possible.
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Smells: Strong or unpleasant smells may be triggering. Try removing them or introducing calming scents like lavender or citrus.
Make This a Habit
The more often you check in with yourself and your environment, the more you'll understand your personal triggers. This awareness helps you create a lifestyle and space that works with your nervous system—not against it.
You might discover that you’re not inherently irritable—you’re just overstimulated. Learning how to reset can improve your:
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Emotional regulation
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Sleep quality
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Self-awareness
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Communication
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Self-esteem
Compassion First
Approach yourself the way you would care for a friend—with curiosity and kindness. If you're unsure where to begin or need help practicing this in certain settings, talk with your therapist. They can guide you through body scans in spaces where overstimulation is most likely.
Melissa Andersen
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