Some days, everything just feels overwhelming—and even downright annoying. The sound of footsteps or the hum of air conditioning can get under your skin. You’re just left baffled, feeling stuffed, stressed, and on edge over seemingly the most random things—and nope, it might not just be because you're on your period.
If this resonates with you, you’re not alone. This sensory overload is likely a sign of overstimulation. According to Rinnah Ramirez, a registered psychometrician and author of Before I Become a Psychologist, "overstimulation can arise from various sources in daily life," including overpowering sounds, strong smells, bright lights, excessive screen time, or even too much social interaction. Task overload is another common trigger—and none of us are immune to it.
"Certain environments and activities are more likely to provoke overstimulation. Engagements that require prolonged focus or intense multitasking—such as gaming, studying for extended periods, or working under tight deadlines—can significantly increase the chances of feeling overstimulated," Rinnah shared with Cosmopolitan Philippines.
"Similarly, settings like open-plan offices, classrooms, and recreational venues such as malls and amusement parks may overwhelm those who are sensitive to sensory input," she added.
What Is Overstimulation?
Overstimulation goes beyond just feeling overwhelmed, stressed, or annoyed. According to Rinnah, its defining feature is "the difficulty in managing excessive sensory or cognitive input, such as loud noises, bright lights, or juggling multiple tasks at once."
"Common symptoms include difficulty concentrating, irritability, and an overpowering urge to withdraw from stimuli. Physical signs may manifest as headaches, muscle tension, or fatigue. Emotionally, individuals might experience feelings of frustration, anxiety, or sudden outbursts," Rinnah explained.
Feeling overstimulated is a shared human experience, and no one should ever feel invalidated for it. Especially in today’s digital age, overstimulation has become more relevant than ever due to rapid technological advancements.
"The omnipresence of screens and relentless notifications have greatly increased sensory input, making overstimulation an all-too-common experience," Rinnah added.
While everyone experiences moments of feeling overstimulated, certain individuals are more susceptible to it. Overstimulation is particularly common in people with developmental and mental health conditions such as ADHD or autism. This makes it all the more important to address the topic and break the stigma surrounding it.
Tips On How To Manage Overstimulation
Feeling overstimulated? It’s okay—you don’t have to stay that way. Rinnah offers practical tips to help you manage and overcome overstimulation.
- Create calm environments: Use noise-canceling headphones to block out unwanted sounds and establish quiet, dimly lit spaces where you can recharge.
- Limit digital overload: Take regular breaks from screens, mute non-essential notifications, and set boundaries for technology use.
- Take things step by step: Avoid multitasking and prioritize your tasks to reduce mental strain. Learning to decline excessive commitments can also help maintain balance.
If overstimulation begins to disrupt your daily life, relationships, or overall well-being, seeking professional support is essential, Rinnah emphasized. Experts can help you:
- Develop personalized coping strategies
- Identify and address underlying conditions, such as sensory processing issues or ADHD.
Remember, managing overstimulation is a journey, and small, consistent steps can make a big difference.