Overwhelmed And Overstimulated: Understanding Sensory Overload, Mental Health Effects, And Treatments

Overloaded senses, racing thoughts, a heightened startle reflex, restlessness, and even panic are just a few of the symptoms that may emerge during the experience of sensory overload. Sensory overload can be defined as a potentially distressing condition that may occur when you’re receiving too much sensory input for your brain to process at once. Although anyone can experience sensory overload, those living with sensory processing disorder, autism spectrum disorder, PTSD, or ADHD may be more likely to experience it. It may be helpful to leave the triggering situation, identify your triggers, plan for potentially overstimulating situations, and practice self-care. Online or in-person therapy can serve as a form of professional support and guidance.

Overwhelmed and overstimulated: Meaning and symptoms

Being overstimulated to the point where you feel overwhelmed may be a sign of sensory overload, which the American Psychological Association defines as “a state in which one's senses are overwhelmed with stimuli, to the point that one is unable to process or respond to all of them.” 

The human brain can process a great deal of sensory information at once, ranging from sights to smells, tastes, textures, and sounds, as well as changes in equilibrium and temperature. When one or more of the senses becomes overwhelmed with sensory input—for example, bright lights, loud sounds, or overwhelming textures—this can lead to sensory overload. 

When sensory overload occurs, the brain may perceive a threat and enter a state of “fight, flight, or freeze,” which may, in turn, lead to feelings of intense anxiety or even panic. Those who experience overstimulation may feel easily overwhelmed or have the urge to escape the overstimulating situation. 

Causes of feeling overwhelmed and overstimulated

Sensory overload may be accompanied by a range of symptoms. These may vary depending on the person, cause, and nature of the trigger. Examples may include the following:

• Anxiety
• Restlessness 
• Irritability or excitability
• Fear, unease, or panic
• An urge to flee the situation or escape the trigger
• Inability to focus
• Extreme sensitivity to sensory input 
• A heightened startle response

Causes of feeling overwhelmed and overstimulated

Still, certain conditions may make a person more susceptible to sensory overload, such as the following:

Attention-deficit/hyperactivity disorder (ADHD)

People with ADHD may find their attention being spread too thin across multiple forms of sensory input, potentially leading to feelings of overwhelm or anxiety. 

Sensory processing disorder (SPD)

Those with sensory processing disorder may find that they are more sensitive to specific stimuli, which may also lead to sensory overload. 

Autism spectrum disorder (ASD)

Individuals on the autism spectrum may feel overstimulated in response to certain triggers, possibly due to differences in the ways they process sensory information.

Post-traumatic stress disorder (PTSD)

Those with PTSD may experience feelings of hyperarousal, which could lead to a heightened response to sensory input. 

Other mental health conditions, such as generalized anxiety disorder and panic disorder, for instance, may also lead to overstimulation and sensory overload. 

Treatments and management strategies

While sensory overload may present distressing symptoms, a range of coping strategies may help those experiencing overstimulation find relief and avoid future incidents. 

Leaving the situation during sensory overload or sensory processing anxiety

When experiencing sensory overload, it may not be productive to try to push through it or ignore sensory input, like loud sounds or lights. For those also dealing with anxiety, removing oneself from the triggering environment can provide immediate relief and prevent the escalation of distress. Instead, it may be helpful to remove oneself from the trigger and find a quiet place to decompress.

Identifying sensory overload triggers to prevent overstimulation and protect mental health

For those who have experienced sensory overload before, it may be possible to pinpoint the sensory experiences that led to it, which may be helpful for avoiding overload in the future. Recognizing these triggers is essential for maintaining good mental health and reducing the likelihood of becoming overwhelmed. For example, if you find that loud music at a party triggers sensory overload, you might consider wearing earplugs or asking the host to lower the volume at future events. 

Planning ahead to avoid feeling overwhelmed and overstimulated

If you know in advance that you are going to be in a highly stimulating environment, it may be helpful to plan ahead. Being proactive can help prevent the situation from escalating, ensuring you manage feelings of being overwhelmed before they become unmanageable. This could involve identifying exits, ensuring you are near them, and stepping outside if you find yourself beginning to feel overwhelmed. 

Practicing self-care when you’re overwhelmed or overstimulated

For those who experience anxiety or panic in response to sensory overload, it may be helpful to develop a self-care routine for tending to one’s mental and physical well-being. This routine might include hydration, adequate sleep, physical activity, and other beneficial activities, such as mindfulness meditation. 

Attending therapy for overstimulation symptoms 

Psychotherapy may also be a useful resource for those who find themselves overwhelmed by sensory overload. A licensed therapist can help you identify triggers, suggest self-care and coping strategies, and address any underlying mental health conditions, such as panic disorder or post-traumatic stress disorder. 

Benefits of online therapy for sensory processing issues

Attending therapy in person may not always be possible, particularly for those who might experience sensory overload in response to commuting to a therapist’s office. Online therapy may be helpful in these situations. With this form of therapy, you can attend sessions from the comfort of home through formats like voice call, video call, or online chat. 

Effectiveness of online therapy

A variety of research suggests that online therapy can be an effective and cost-efficient alternative to traditional therapy. For example, a 2017 study found that online cognitive behavioral therapy (CBT) could serve as a valid form of treatment for various mental health conditions, including those related to sensory overload, such as post-traumatic stress disorder, generalized anxiety disorder, panic disorder, obsessive-compulsive disorder, and more.