FEELING OVERSTIMULATED? HERE'S WHAT TO DO
Learn what overstimulation is, its causes, and practical steps to manage it effectively.
Feeling constantly overwhelmed, tense, or on edge? You might be experiencing overstimulation. As Co-CEO of NEUROFIT, I've not only faced this challenge myself but have also seen firsthand how it impacts many of our users. Let's explore what overstimulation is, its causes, and practical steps you can take to manage it effectively.
What Is Overstimulation?
Overstimulation happens when your nervous system is bombarded with more input than it can handle, leading to various physical and emotional symptoms. This can come from various inputs, from excessive noise and light exposure, to an overload of emotional or mental demands. As a result, the nervous system becomes imbalanced, shifting into one of the three dysregulated states in the ring below:
The NEUROFIT Ring shows the six possible nervous system states, and the transitions between them.
Signs and Symptoms of Overstimulation
Overstimulation can show up in different ways, depending on the person and the triggers. Here are some common signs and symptoms to watch out for:
Physical Symptoms: Headaches, fatigue, muscle tension, and digestive issues.
Emotional Symptoms: Irritability, anxiety, mood swings, and emotional outbursts.
Cognitive Symptoms: Difficulty concentrating, memory lapses, and mental fog.
Understanding these signs can help you identify when you're overstimulated and need to take action. It's important to address overstimulation early on - the longer it's left unchecked, the more stress builds up in the body, which can lead to further physical and mental health challenges:
Chronic stress builds up in the nervous system, leading to mental and physical health challenges.
Causes of Overstimulation
There are several potential causes of overstimulation - and it's important to recognize these triggers in your own life. Common causes include:
Environmental Factors: Loud noises, bright lights, and crowded spaces.
Emotional Stress: High-pressure work environments, relationship conflicts, and significant life changes.
Multitasking: Trying to take on too many tasks at once, without adequate space or breaks.
Practical Steps to Manage Overstimulation
Managing overstimulation comes down to two things: creating a balanced environment, and adopting habits that properly support your nervous system. Here are some practical steps to help you regain control:
1. Digital Detox
Taking regular breaks from screens can significantly reduce overstimulation.
Set specific times during the day to disconnect from digital devices and engage in offline activities.
2. Create a Calming Environment
Design your living and working spaces to be more calming. Use soft lighting, reduce clutter, and add some soothing colors. Adding plants and natural elements can also create a more serene atmosphere.
3. Practice Mindfulness
Mindfulness practices such as meditation, deep breathing exercises, and yoga can help calm your nervous system. These practices encourage you to stay present, reducing the mental clutter that contributes to overstimulation. Simple breathing exercises can also help calm the nervous system.
4. Regular Physical Activity
Engaging in regular physical activity helps release built-up stress and tension. Aim for at least 10 minutes of exercise daily, whether it's a brisk walk, a workout session, or a yoga class. Regular exercise supports a balanced nervous system, as shown by our NEUROFIT App data.
5. Prioritize Rest and Sleep
Ensure you're getting enough rest and quality sleep. Establishing a consistent bedtime routine and creating a sleep-friendly environment can make a big difference. Maintaining a consistent sleep-wake cycle can also improve your HRV and overall emotional balance.
6. Set Boundaries
Learn to say no and set boundaries with your time and energy. Setting boundaries can be very helpful in managing overstimulation by reducing additional sources of stress.
7. Somatic Exercises
Somatic techniques, such as the NEUROFIT app's BALANCE exercises, can help to quickly bring your nervous system back to a state of calm. These quick, simple exercises are designed to shift you out of a negative state within minutes.
The NEUROFIT App's smart exercise library matches you with somatic exercises that relieve stress within three minutes.
For example, you can try the Arm and Leg Squeezes exercise for a few minutes to ground back into the Stillness state:
Personal Insights and NEUROFIT's Approach
At NEUROFIT, we believe in the power of nervous system regulation to manage overstimulation effectively. Our app offers a six-week guided program designed to help users balance their nervous systems in just 5 minutes a day, with daily check-ins, personalized insights, and smart somatic exercise recommendations. This approach is data-driven and designed to be simple, yet profoundly effective.
Loren and I built NEUROFIT out of our own experiences with chronic stress and nervous system dysregulation. For example, Loren's journey through personal loss and my own struggles with Complex-PTSD highlighted the need for accessible tools that truly work. Our app users report feeling 54% less stressed after just one week - a testament to the power of nervous system regulation and our data-driven approach.
The NEUROFIT App's personalized coaching insights help you pinpoint what your nervous system needs most.
Frequently Asked Questions
What can I do if I feel overstimulated at work?
Taking short breaks, practicing deep breathing, and using grounding techniques can help. You might also find that setting boundaries around your workload and incorporating regular physical activity can make a significant difference.
How can I tell if I'm overstimulated or just stressed?
Overstimulation often comes with specific physical symptoms like headaches and muscle tension, in addition to emotional and cognitive symptoms. If you notice a combination of these signs, it's likely you're experiencing overstimulation. Chronic stress builds up in the body over time, affecting our physiology.
What is the best way to reduce overstimulation quickly?
Targeted somatic exercises, like the ones found in the NEUROFIT App, are a great way to reduce stress quickly. When personalized to your nervous system, they can help you overcome stress and overstimulation within just a few minutes.
Can overstimulation affect my sleep?
Yes, overstimulation can significantly impact sleep quality. Creating a calming bedtime routine, limiting screen time before bed, and practicing stress-relief techniques can help improve sleep.
Managing overstimulation is an ongoing process, but with the right tools and habits, you can create a more balanced and peaceful life. If you're ready to take control of your nervous system health, consider giving the NEUROFIT app a try.
