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Writer's pictureValerie Currie

Navigating Overstimulation: A Conversation on ADHD and Sensory Overload

What is Overstimulation or Sensory Overload?


Overstimulation is a challenge many people face, but it’s particularly impactful for those with ADHD.

At its core, overstimulation occurs when our sensory input exceeds what our brains can comfortably process.

This leads to feelings of being overwhelmed, anxious, and unable to think clearly—a sensation familiar to many, but more intense for neurodivergent individuals.


ADHD and Overstimulation


ADHD amplifies the feeling of sensory overload.


The ADHD brain often processes more information than necessary, making it prone to sensory overload. Often, we have an issue keeping pieces of the puzzle separate, and instead try to take in the whole picture all at once.


For example, while a neurotypical person might be slightly annoyed by bright lights or background noise, someone with ADHD may find these stimuli deeply distressing. This can lead to difficulty concentrating, anxiety, and a general sense of unease.


Understanding overstimulation and its impact is crucial, especially for those with ADHD. It’s not just about feeling overwhelmed; it’s about how our brains process the world around us. Recognizing and managing these triggers can lead to a more balanced, less stressful life. Whether through medication, lifestyle changes, or sensory management techniques, there are ways to navigate the many complexities of overstimulation and find calm within the chaos.


What Triggers Overstimulation?


We're lacking a lot of research related to this topic - more needs to be conducted.

What we do know is that the triggers for overstimulation vary from person to person. For some, it might be loud noises; for others, it’s bright lights or even the texture of clothing. The experience can also be cumulative—multiple small triggers can combine to create a state of overwhelm.


What Can We Do to Fight Overstimulation?


Medication

Medication for ADHD can mitigate these effects, often making everyday environments more manageable. However, not everyone has access to or chooses to use medication. Find what works best for you.


Remove Yourself from the Trigger

In these cases, managing overstimulation involves removing oneself from the triggering environment or finding ways to block out the offending stimuli. Simple strategies like going for a walk, listening to calming music, or even journaling can help reduce the sensory burden.


Stop Doomscrolling.

Get off your phone. Seriously, I know we sound like boomers, but doomscrolling is only going to make you more anxious. Find something around you to focus on and relax your mind instead of flooding it with information.


Journal or Doodle

Journaling or doodling may help you process the trigger or take the focus away from the trigger. Even just 5 minutes may help relieve your sensory overload.


Go for a Walk

A quick hot girl walk can help settle your nervous system and help you further remove yourself from the stimuli that are causing your overstimulation. Well leave it up to you to decide whether or not to wear headphones, though, if you're overstimulated, you might want to skip out on the music.


Let us know what works for you!


ADHD is a tricky disorder to have, for it's different for everyone. Workshop and find what works best for you, and share with our community! Together we can tackle overstimulation and make life a little easier for all of us.


We hope our podcast and this blog post can help shed some light on Overstimulation and help you navigate how to deal with sensory overload.


Additional Research and Articles to Read:


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