Sensory Overload: 3 Tips to Calm An Overstimulated Brain

Did you know that irritability is often an add-on feeling? We’re likely to feel irritable and overstimulated when factors are out of control and when we don’t feel comfortable in our body. When we don’t feel like our best selves, we’re more likely to have a hard day.
Our overstimulated selves are quicker to respond, are less likely to think of negative consequences, and we’re more likely to respond with bigger feelings. The outcome is more likely to be negative. With higher temperatures, summer schedule changes, and more of a temperamental political climate, overstimulation is higher than average for many. In this article, we’re going to discuss 3 tools that you can use with yourself and your community to relegate yourself.

Your Best Self

None of us are perfect. When the conversation and the day seems to be going in the wrong direction, the little frustrations can add up quick. I often hear from people that the event that sent them over the edge was something small, upon reflection, but that it felt so big in the moment. The truth is that it’s both. Our frontal cortex is muted when our energy goes elsewhere. While we’re dysregulated we’re less likely to focus on memory and big picture goals. ​

Focusing on one sensory output, like music, allows us to regulate faster.

Tool: Focus on something microscopic. Ask yourself, what’s the smallest thing I can see right now? Do I see a small stain or crack near me? Are there any ladybugs around? Noticing the smallest details can help us zoom into the “here and now” and zoom out of our overstimulated system.

Progress Not Perfection

We can try to counteract the muted frontal cortex with regular practice. Using engrained techniques like the deep breathing, the 5 senses technique, and other self regulation strategies gives us a better opportunity to remember in the moments we are dysregulated.

Tool: Practice self regulation techniques during calmer periods of transition. Daily practice is more likely to lead to higher levels of self regulation. The aim is not for perfection but for comfort and consistency. Remembering and utilizing your calm down strategies should be as second nature as breathing.

Bonus tool: If available, practice common techniques as a small family or as a unit of two to embrace co-regulation. This technique also reduces the chance of someone feeling singled out for practicing solo.

Embrace Your Own Signs

Simple changes can often lead to the best effects. Notice your own tendencies and comforts. Is your collar suddenly feeling too tight when you’re upset? If you have longer hair, are you more likely to want it up or out of your face? Are you suddenly noticing every little noise and movement around you? Not a comfortable situation to be in but it is helpful to notice your own signs of raising discomfort. ​

Tool: Have you noticed how many steps you climb up when you’re overstimulated? Imagine you’re standing at the bottom of the ladder and you’re feeling great. But in time you notice that with every discomfort and situation, you climb quickly and few steps higher and higher. ​

After a short practice of noticing, let’s work on getting you out of it. For individual processing and techniques reach out to me or your local therapy option. You deserve to feel like your best self!


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Stay well,

Author

Megan Bowling, M.A., LMFT is a Licensed Marriage and Family Therapist. She has been in the mental health field for more than ten years and is passionate to share mental health wellness strategies.