**Disclaimer: This article is written based off of my experience and what I have found works best for me. This means, these things are not guaranteed to benefit everyone/every situation.
I noticed around my junior year of high school, I started experiencing extreme overloads of stimulation. I remember going to our monthly assembly and feeling completely overwhelmed. The lights and the music were so loud; I started panicking. It was the first time I had ever experienced this. I normally don’t like loud noises, so I keeps sounds as quiet as possible. However, this was the first time it had been too much. I had to cover my ears and close my eyes when the lights flashed my way. I had been to many of the assemblies before without issue, so I didn’t know what had changed. It took me awhile to realize what I was actually experiencing.
As I started researching and continued having similar experiences, it was important for me to figure out what was causing these situations. I learned that it was called overstimulation. I do have General Anxiety Disorder, so this is one of the potential symptoms that came with my anxiety. It can be triggered when I am in environments that are excessively stimulating.” Mine is mostly sensory based, so I get triggered by loud noises, bright lights, strong smells and chaotic environments. I do get sensory overload from too much information as well, but I’ll be focusing more on my overstimulation in relation to my anxiety.
For me, when I’m stressed, I notice a lot more when I’m feeling overstimulated. I tend to have a hard time focusing on class stuff and not being able to pay attention. I’m constantly checking the time, or my brain is focusing on literally anything but what I truly need to. Sometimes if I’m in groups it can be a lot because there is just so much going on and so much talking. This adds to the fact that I can’t focus on what I’m supposed to be doing. It’s really frustrating when I’m trying to listen but because there is so much going on, it sounds like white noise.
Sometimes when people are talking to me, I can’t always focus because there is so much going on inside my brain. I tend to be an active thinker so it can be difficult for me to just have silence or peace. My brain is constantly turning gears so sometimes when I’m thinking too much, that can also cause it. It’s not always in high and stressful situations, but occasionally in simple ones.
When I’m doing homework, I can’t focus unless it’s completely silent. This is so frustrating because I have sensitive hearing, so I get hyper-fixated on the noises I’m hearing. A friend of mine could be eating a snack and the sound of chewing or taking each chip out of the bag will bother me. It’s over things that honestly shouldn’t be a big deal, but my brain just won’t stop focusing on every little thing around me. I normally have to go to the quiet floor of the library alone because I know I won’t be able focus.
Another thing that can overstimulate me is the texture of things. It can be food, clothing or objects. For many people, there can be a few things here and there that they might not like, but it is usually a case of avoiding those things. For me, there are so many textures I dislike the feeling of, and sometimes I can have a difficult time getting over. If it’s stuff I’m touching I’ve gotten so overstimulated that I’ll feel the need to wash my hands. This doesn’t happen often, but that’s just another thing I’ve experienced.
I’ve found ways to deal with these situations the best I can. So, I will share a few with you. Most of the time, if I’m getting overwhelmed in a room, I’ll simply remove myself from the space. This doesn’t mean that I won’t return, but I just need a break. I’ll try to find a hallway, a different room or even the bathroom to just have a moment to clear my mind. I try to work on my breathing and remind myself that I’m going to be ok. Most of the time, taking these breaks will do the trick, but not always. When I am with others, I try to let the people around me know that I’m overstimulated, and I’ll come back in a few minutes.
When I’m with my friends and I’m studying and the space we are in becomes too much for me, I also try to communicate that. I ask if we can move and most of the time it’s not a big deal. The people you surround yourself with should be understanding and willing to make those accommodations. As long as you are polite about it, it makes it a lot easier to handle these types of situations.
Other things I do when this happens is I’ll go to my room and leave the lights off. I’ll get into my bed and close my eyes. This is always really peaceful for me. If I’m feeling up to it, I’ll even turn on just some soft music. I like this especially at night after a tiring and long day. It can be a way to destress and help me calm down. I am someone who needs time alone to reset, so this is very helpful to me. I will put on noise cancelling headphones which block out most background noises. It’s an additional thing that I do that is helpful. Sometimes I need to be in my own world and finding little things to enhance that experience is nice.
Another thing I do is try to avoid situations that I know will be triggering to me. I don’t go to places where it will be terribly noisy or way too chaotic. There is no need to put myself in those types of situations. I have been to social events before where I had to stay, but I will sometimes ask the people hosting (depending on how well I know them) to turn down the noise. Mostly it’s just music blasting, so they don’t mind. If it’s just a lot going on or too many people, I try to find a space as I’m looking around that I can go to if I need a break. You just need to know your limits and not push yourself too hard. It’s okay to challenge yourself and warm up to spaces at times, but it doesn’t hurt to be careful and be aware of what your mind and body are telling you.