Overstimulation: How to Tune Out the Noise and Reclaim Your Calm
- Terri Seydel
- Jan 30
- 3 min read
Does this sound familiar? You sit down to focus on one task, but within minutes, your phone buzzes, an email pings, and the TV hums in the background. Before you know it, your brain feels like it’s juggling a thousand balls, and all you want to do is hide under a blanket.
Welcome to the world of overstimulation—a byproduct of our hyperconnected, always-on culture. If you’ve ever felt like life is coming at you faster than you can process, you’re not alone. Let’s explore why overstimulation happens, how it impacts your well-being, and, most importantly, what you can do to reclaim your calm.
What Is Overstimulation?
Overstimulation happens when your brain is bombarded with more input than it can effectively process. Think of it like trying to have a deep conversation in a crowded coffee shop while three people talk over you. Common sources include:
Digital devices: Phones, laptops, and smartwatches constantly vying for attention.
Multitasking: Splitting focus across too many tasks.
Environmental noise: Crowds, traffic, or even visual clutter.
Social demands: Being “on” for work, family, or friends without a moment to recharge.
It’s important to note that overstimulation affects everyone differently. For some, it might feel like anxiety; for others, it’s sheer exhaustion.
The Science of Overstimulation
When your brain is overstimulated, it shifts into overdrive. The amygdala, the brain’s “emergency response center,” gets hyperactivated, flooding your body with stress hormones like cortisol. Meanwhile, the prefrontal cortex—the part responsible for logical thinking—struggles to keep up, leading to poor decision-making and emotional reactivity.
Research has shown that prolonged overstimulation contributes to burnout, decreased productivity, and even physical health issues like high blood pressure.
Signs You’re Overstimulated
Not sure if overstimulation is affecting you? Here are some common signs:
Difficulty focusing or making decisions.
Irritability or emotional outbursts.
Physical symptoms like headaches or muscle tension.
Constant feeling of being “on edge.”
Difficulty sleeping or feeling unrested even after sleep.
Take a moment to check in with yourself—do any of these sound familiar?
The Impact on Whole-Person Wellness
Overstimulation doesn’t just mess with your head—it affects your whole being. Mentally, it leaves you frazzled and foggy. Physically, it manifests as fatigue, tension, or even illness. Emotionally, it can strain relationships when your patience wears thin. For example, have you ever snapped at a loved one after a long, overstimulating day? It’s not you; it’s the feeling of being overwhelmed that's speaking.
Steps to Reclaim Calm
The good news? You can dial down the noise and rediscover your calm. Here’s how:
Digital Detox: Turn off non-essential notifications, set “do not disturb” hours, and take regular breaks from screens.
Mindfulness Practices: Try deep breathing exercises, meditation, or simply pause to focus on the present moment.
Tidy Your Space: Declutter your environment and add soothing elements like candles or greenery.
Sensory Reset: Step outside for fresh air, listen to calming music, or engage in grounding exercises like walking barefoot in grass.
Set Boundaries: Learn to say no to commitments that stretch you too thin and carve out time for rest.
These steps don’t require drastic changes—start small. Even one shift can make a difference.
The Beauty of Slowing Down
Slowing down isn’t just about feeling better in the moment; it’s about living a fuller, more intentional life. When you quiet the noise, you create space for clarity, creativity, and joy. Remember, wellness is a journey, not a race.
Overstimulation is a sign that your body and mind are craving balance—so listen to those cues and honor what you need.
Your Next Step
Take a moment today to reflect: What’s your biggest source of overstimulation? Commit to one small change—whether it’s silencing your phone, stepping outside for a mindful walk, or simply sitting in silence for five minutes.
