Feeling overstimulated can be completely overwhelming. A person who’s experiencing this kind of sensory overload might feel like they’re trapped inside their own skin.
Their heart races, they hyperventilate, their “fight-or-flight” instinct kicks in, and all their senses feel like they’re on fire. The result is that they often have a difficult time navigating a variety of situations that others find easy because of how intense these things can feel.
If this sounds familiar, the calming habits below may help to reduce the overwhelm you or someone you love experiences.
9 calming habits to dial down mental and emotional overwhelm:
1. Carry tools and items that help you to minimize or handle overwhelming situations.
Most people wouldn’t judge an individual for using a mobility device to help them stabilize themselves while walking, or for carrying an inhaler in case of asthma attacks. Yet unfortunately, there’s often a stigma associated with using tools that help us to deal with mental and emotional instability associated with sensory overwhelm.
Thankfully, attitudes are changing, and it’s important for individuals themselves to let go of these kinds of negative biases so they can carry (and use) the items they need to alleviate overstimulation.
For example, I have several pairs of Loop earplugs, which I keep in my bag, my nightstand, and my overnight bag. They’re ideal for reducing sensory overload from noise sensitivity and chaotic environments, which in turn calms the nervous system. Many neurodivergent and highly sensitive people find them indispensable.
Other people may benefit from meditation or fidget items to keep them calm, or scented items that they find comforting — particularly if they contain their favorite, soothing aromas.
2. Tick the basics off to ensure you are always as comfortable as possible.
When a person is well rested, well fed, hydrated, and wearing comfortable clothing, it’s a lot easier to navigate potentially overstimulating situations.
For instance, it’s more likely that a person will feel like clawing their own skin off and running away if they’re tired, hangry, in uncomfortable clothing, and haven’t drunk any water for several hours.
As such, people who are prone to feeling mentally and emotionally overstimulated should make a point of taking care of their bodies’ needs as diligently as they can.
For those who are prone to hyperfocus or who struggle with interoception (difficulty interpreting the body’s signals for things like hunger, thirst, etc.), setting alarms or having visual reminders like a water bottle with marked lines and snacks within your sightline are going to be crucial.
Furthermore, wherever possible, choose clothing in styles and fabrics that work for you; whether that’s loose and non-restrictive, or tight and hugging to give you that sensation of deep pressure. There is no right or wrong, just whichever makes you feel most regulated.
3. Figure out where the safe spaces are and use them regularly.
Taking a breather in a quiet, soothing space can be immensely beneficial for calming a person down when they’re feeling overstimulated. And no matter where you are, there’s likely a place you can retreat to in order to reset your nervous system.
For example, when I worked in a large office building, I used to go sit in the stairwell several times a day for some much-needed regrouping. I worked in an open-concept office where I was surrounded by ringing phones, chattering coworkers, beeping printers, etc., all day.
Those little moments of respite, in complete silence and solitude, were what helped me to get through my workdays without falling apart.
4. Anticipate potential triggers so you can make informed choices.
Everybody has their own individual triggers, and there are ways to mitigate them once you’ve identified them.
For example, a person who enjoys live music but gets claustrophobic in spaces surrounded by crowds of people can choose to attend outdoor music events and festivals instead of small club gigs. That way, they can easily go for walks and even meander far away from the stage as needed.
Similarly, someone who gets easily overwhelmed by multiple, loud conversations at once can make a point of attending events quite early before the bulk of people turn up. That way they can still make an appearance, see friends and family, and enjoy some tasty treats, but they can beat a hasty retreat as soon as things get too raucous.
5. Use your heightened senses to your advantage by focusing them with the 5, 4, 3, 2, 1 grounding technique.
Though focusing on your senses when you’re already feeling overstimulated may seem counterintuitive, bear with me.
The idea is to use the technique to redirect your attention away from the overwhelming stimulus and toward controlled sensory input.
It’s a tried-and-true calming technique used in cognitive and dialectical behavioral therapy (CBT and DBT), and it can be used in just about any situation.
Essentially, you take stock of your surroundings and count things based on how you can sense them:
5: Sight. List five things that can be seen, especially if they’re in a theme. For example, five blue or brown things, or five things shaped like spheres or circles.
4: Touch. Take note of four things that can be felt physically. It can be the feeling of clothes against skin, the chair you’re sat upon, the cup in your hands, etc.
3: Hearing. Name three things that can be heard at that moment. Right now I can hear the wind in the trees, the kettle boiling in the kitchen, and a crow calling outside somewhere.
2: Scent. Identify two scents that can be discerned in your vicinity. For example, your own perfume or cologne, the aromas from other people’s cooking nearby, or even the memory of a favorite scent.
1: Taste. Name one thing that can be tasted. This can be the last thing you ate or drank, or you can take a bite or sip of something and really focus on the different flavors within it.
Essentially, you’re taking control of your sensory focus. Rather than being overwhelmed by 500 sensations at once, you’re choosing 5 (or thereabouts) and focusing on those.
6. Utilize a personalized regulation strategy to minimize feelings of panic.
If someone is feeling overwhelmed and overstimulated, they may panic and may even start to hyperventilate. It can feel like they can’t get enough oxygen, and they may feel dizzy or have difficulty concentrating.
When this happens, there are a variety of different calming techniques you can try, including breathwork practices like the 4-4-8 counting method.
It involves breathing in for the count of 4, holding your breath for the count of 4, and breathing out for the count of 8. Repeat several times until the panicked feeling eases.
Of course, breathwork doesn’t work for everyone, and for some, it can even induce panic. If this is the case, try an alternative regulation strategy such as running your hands under warm (or cool) water, sucking on an ice cube or a sour sweet, or mindfully tapping on your wrist in a rhythmic beat.
These techniques all give your nervous system something else to focus on, reducing the amount of other, overwhelming sensory input that can get in, and helping the panic to ease.
7. Find a form of physical decompression that works for you.
Tension can build up and be stored in our bodies. For instance, many people notice that when they’re feeling overwhelmed, they might clench their jaws and their fists, or get an upset stomach from the stress hormones their glands release.
Having a form of physical decompression can help to alleviate these symptoms, reduce overstimulation, and even make a person more resilient when faced with overstimulating situations in the future.
However, physical decompression is not a one-size-fits-all kind of thing, and you need to identify an activity that makes you feel less overwhelmed, not more.
Some people benefit from physical activity like yoga to release this tension, while others prefer things like deep-tissue massages, hot baths, or saunas.
Experiment until you find what works for you, and then schedule time for it whenever you know you’ll have an overwhelming event or situation you can’t avoid.
8. Turn your home environment into a fortress of calm.
If you can, reduce or greatly eliminate things in your home that contribute to mental and emotional overstimulation.
For example, we’ve gotten rid of all overhead lighting and only use side lamps with warm, soft bulbs or candles.
Instead of watching TV or scrolling on phones in the evening, try something more calming and analog, like reading or doing crafts while listening to gentle music or a calming audiobook.
Additionally, it’s great to surround yourself with colors and textures that soothe all of your senses rather than assaulting them. Consider choosing soft hues like earth tones, natural fabrics, carpeting that muffles footfalls, relaxing scents instead of aggressive ones — or completely unscented products if you’re oversensitive to aromas.
9. Speak up rather than trying to muscle through your distress.
If you’re in a situation that’s making you feel uncomfortable and overstimulated, you shouldn’t be afraid to tell someone that you’re not okay.
For example, if you’re at a friend’s get-together and the music is too loud, ask that friend if the volume can be turned down a bit, or if you can retreat to one of the bedrooms to regroup.
If these people care about you and your health, and your request doesn’t harm anyone else, then there is really no good reason to decline.
If people cannot understand your legitimate needs, then that is not a you problem. It’s worth trying to explain things and trying to help them understand, but if they are committed to misunderstanding you, it’s time to consider moving on.
You should never feel obligated to remain in a situation that’s hurting you. You can do your best to put your coping mechanisms to good use to keep calm in overwhelming circumstances, but if and when they get to be too much, it’s completely fine to say your goodbyes and retreat to a calmer, quieter venue, or a more understanding tribe.
Final thoughts…
While these habits can’t eliminate overstimulation and overwhelm, they can be invaluable for lessening an individual’s sensitivity to stimuli and for helping them to cope with challenging situations when they arise.
Consider these habits like tools that can be used in a wide variety of ways: some can build foundations or stabilize walls; others can be used as sound insulation.
When used together, they can help a person navigate both their surroundings and their overall life experiences with much greater comfort and confidence.
