Healthy Dopamine Habits to Manage Overstimulation: By Carli McCulloch, LCSW
Whether you’re a fellow neurodivergent or someone looking to practice healthy habits for emotional, cognitive, and physical well-being, let’s explore what that looks like! Nowadays in our technologically advanced and modern world we have a plethora of sources of stimulation that can be beneficial for our functioning, but how can we tell when it’s too much?
Signs of Overstimulation:
-Headaches, dizziness, increased anxiety or stress, trouble concentrating, insomnia or hypersomnia, increased sensitivity to lights or sounds or smells, feeling on edge, irritability, restlessness, desire to withdraw from social situations, the need to cover ears or eyes or remove self from a space, or emotional outbursts
Many of these symptoms are also conducive to other mental health issues so always consult with a Therapist to obtain support, education, guidance, and resources!
Why Does This Happen?
Overstimulation happens when someone has too much sensory input, or sensory overload, leading to issues with overwhelm or distress, discomfort, and sometimes issues with processing. Everyone has their threshold for what we are able to take in and process, and at some point we can hit a wall of sensory overload that can actually challenge our functioning and daily routines, thus sending us on a path to burnout.
Sometimes we can get so caught up in our day-to-day that we don’t notice how much stimulation we are taking in, whether it be screens, social media, bright lights in the office, or uncomfortable clothing. Our senses take in information and send it to our brain for processing and guidance for how our body should respond. Think about when you’re filling your favorite emotional-support water bottle (don’t worry we all have one): You only have so much room to fill the container before it overflows, requiring you to start drinking before you can refill. Our brain and bodies work the same where we can only take in so much before we hit our limit, and then the overstimulation symptoms present themselves.
Causes of Overstimulation:
Overstimulation means that you are experiencing dysregulation in your nervous system due to the increase of stress in the body. Therefore, if you have been under a lot of stress from work, family, personal events, or a fun combination, it may be important to pay attention to how your body is responding and what it may be trying to communicate to you. Certain things to be mindful of as causes are: unhealthy nutrition or diet, substance misuse or overuse, a busy or intense workplace or home environment, poor sleep habits, extended multi-tasking over-exposure to bright lights or loud sounds, or high levels of physical stimulation.
If you are Neurodivergent, it’s vital to be mindful of overstimulation and how we can best protect ourselves through limiting exposure to these various forms of stimulation. Practicing mindfulness around our environments, our daily habits, and interactions with loved ones can aid such benefits in your overall well-being! Let’s explore how to do so.
How to Manage Overstimulation or Sensory Overload:
Now to the good stuff! As mentioned above, being mindful of any symptoms that are out of the ordinary, are negatively impacting your daily functioning, or causing distress, is such an important first step. We want to Reduce Exposure through limiting exposure to our senses in ways that you can control or find the most stimulation. For some this might look like installing blackout curtain in your bedroom or opting for household/personal care items that have more subtle scents or are unscented. For others this might look like wearing noise cancelling headphones or using a bluelight screen for your computer at work or home.
Here are some simple practices that may make a huge difference in limiting your exposure to sensory overload:
-Unplug from your devices and turn off notifications for a screen break
-Invest in comfortable clothing that has material that feels good on your skin
-Utilize movement or exercise to be a healthy dopamine and endorphin release
-Make sure you’re getting proper nutrition to supplement healthy brain function
-Get into meditation or breathworks as a useful tool to manage stress
-Avoid certain places during peak hours for more of a calm outing
-Find fidget tools or items that can manage restlessness in certain settings
-Be mindful of caffeine intake (I know I dislike this one too, but it’s important)
If you notice that your symptoms or experience is really impacting your daily functioning or you would like support in setting healthy boundaries, obtaining more information about sensory overload, or are a Neurodivergent looking for guidance, reach out to us! We would love to support you along this journey we call life and have staff available to answer any questions or connect you with a Therapist 🙂
Lane, S. J., & Reynolds, S. (2019). Sensory Over-Responsivity as an Added Dimension in ADHD. Frontiers in integrative neuroscience, 13, 40. https://doi.org/10.3389/fnint.2019.00040
Bijlenga, D., Tjon-Ka-Jie, J. Y. M., Schuijers, F., & Kooij, J. J. S. (2017). Atypical sensory profiles as core features of adult ADHD, irrespective of autistic symptoms. European psychiatry: the journal of the Association of European Psychiatrists, 43, 51–57. https://doi.org/10.1016/j.eurpsy.2017.02.481
Bijlenga, D., Tjon-Ka-Jie, J., Schuijers, F., & Kooij, J. J. S. (2017). Atypical sensory profiles as core features of adult ADHD, irrespective of autistic symptoms. European Psychiatry, 43, 51–57. https://doi.org/10.1016/j.eurpsy.2017.02.481