Seize Control: Outwit Overstimulation Now!
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Have you ever felt like you’re in a real-life game of Pac-man dodging energy-zapping ghosts in a maze of sensory overload?
Maybe you’ve felt drained after a two-hour Zoom meeting that left you craving a cozy blanket for an afternoon nap.
Or, maybe sometimes you just want to shut out the whole world and just be.
If you’ve nodded (or internally screamed) in agreement, you’ve had overstimulation.
Overstimulation: The Invisible Nemesis
Overstimulation is like a mental traffic jam. Too many sights, sounds, and social interactions can overwhelm our delicate introverted senses.
According to this research article in 2021 of a study conducted by the Institute of Applied Psychology in Poland, a highly sensitive person (HSP) is more easily overwhelmed by stimuli.
The study also indicates a “significant relationships between sensory processing sensitivity and burnout symptoms”.
This suggests the highly sensitive persons tend to experience higher levels of stress and exhaustion when exposed to excessive external stimuli.
“The characteristics of a highly sensitive person include the tendency to process information more deeply; susceptibility to overstimulation due to greater sensitivity of the senses and more intense experiences.”
Krystyna Golonka and Bozena Gulla, Institute of Applied Psychology
Overstimulation: Spotting the Signs
Deep Exhaustion
High sensitive folks experience more fatigue with external stimuli.
Take my remote corporate job days for instance. Slack pinging non-stop. Video meetings one after the other. Project deadlines came charging like bulls.
The result? A tiredness so deep, even lengthy vacations couldn’t wipe it out.
Amplified Anxiety
Being a highly sensitive person means we are finely tuned into the world around us, absorbing sensations like a sponge in water.
When we are swamped with more sensations than we can handle, anxiety often follows. It’s like our body’s alarm system, alerting us that things are getting too much.
Crave for Solitude
Ever dream of having a quiet vacation at a cabin near a lake just reading a good book? Or escape to a fantasy treehouse? (I definitely did).
Overstimulation often makes us long for solitude.
That is because our finely tuned senses pick up more information from the world around us. It can lead to sensory overload, turning the world into a loud, chaotic circus.
Struggle with Focus
Individuals with high sensory processing sensitive tend to get distracted in highly stimulating environments.
Dr. Elaine Aron, the leading scholar on high sensitivity, said that highly sensitive persons often require a less chaotic environment to think clearly and concentrate.
Having difficulty focusing is a sign that our sensory receptors are dealing with a myriad of information. It’s our body’s alert system signaling overstimulation.
Take Charge: Strategies for Overcoming Overstimulation
Now that we’ve understood some signs when overstimulation try to sneak in, let’s try to outsmart it with some strategies below.
1. Solitude is Key
Solitude for HSPs is like a lifeboat in the stormy sea of overstimulation. It’s not about becoming a hermit; it’s about recharging our mental batteries.
Susan Cain, a leading advocate for introverts and HSPs, once eloquently expressed, “Solitude matters, and for some people, it’s the air they breathe.”
According to this research article by School of Psychology and Clinical Language Science in the United Kingdom, solitude helps bring “a sense of autonomy (self connection and reliance)” and a peaceful feeling.
Some ideas to reap the benefits of solitude: - try take a quiet, relaxing bath from time to time - curl up at your favorite spot of your home with a good book - take a walk outside and be mindful of your surroundings - savor a nice cup of tea while journaling - sit in your backyard and enjoy that beautiful sunset
We’ve also wrote about 3 Calming and FREE Sensory Sanctuary for the Sensitive Introverts in a previous post. Adding to the idea list for solitude.
2. Mindfulness
Think of mindfulness as your Jedi forcefield against sensory overload. It’s not abstract philosophy, it’s backed by solid science.
Below are some benefits associated with mindfulness as detailed in this in-depth article from American Psychological Association:
- Reduce rumination
- Reduce stress
- Boosts working memory
- Enhance focus
- Decrease emotional reactivity
- Increase cognitive flexibility
- Increase relationship satisfaction
- Plus other benefits
Mindfulness is like unlocking a superpower that aids in handling sensory overload. Take a deep breath, embrace the Force, and witness the transformation.
How-to do Mindfulness: 1. Set aside some time, it could be as little as 2-5 minutes 2. Find a quiet spot or corner in your home, sit in comfortable position 3. Pay attention to the present moment, no judgement of what arises 4. When thought arises, make a mental note, and then let it pass 5. Return again and again to the present moment
3. Prep and Pep Talks
Now let’s talk about the power of preparation. It’s like a warm-up before you step into a high-stimulation environment.
Listening to positive and calming music, enjoying a leisurely walk, or listening to some morning affirmations, practicing powerful visualizations can work wonders.
We’ve written a post earlier this month that mentioned engaging in powerful visualization before events can help sensitive introverts socialize with grace and authenticity.
Here are some of my favorites on affirmations and mediations (both free and paid):
- Louise Lay – The Positive Affirmations meditations (Youtube)
- I try to listen to this first thing in the morning when I’m still in bed
- 5 min Morning Affirmation Meditation – Positive Thoughts (Youtube)
- I love this short one when I’m crunched on time
- Emily Fletcher – Blissify Your Body with Affirmations (MindValley membership)
- I love listening to this while doing my morning walks
- Vishen – Complete 6 Phase Meditation (MindValley membership)
- I often get a sense of clarity and feel energized after this powerful visualization exercise
Find your unique ritual that helps you stay calm and focused before a potentially overstimulating situation. This is part of the self-discovery journey.
Looking after your mental health should always be a priority. Overstimulation can lead to stress and anxiety, and these can take a toll on your well-being.
So, engaging in self-care activities, like your pre-event ritual, is not only beneficial, it’s essential.
The Power of Saying No
Lastly, but crucially, let’s discuss the word ‘no.’ Small, yet mighty, it’s your shield against unnecessary stress.
I know, as a sensitive introvert, I often find it daunting to say ‘NO’ to people’s faces. Our empathy and desire to help can sometimes lead us to take on more than we can handle.
We feel pressured to accept every invite or request, fearing we’ll disappoint others if we decline. However, this constant ‘yes’ can turn into a persistent source of stress and overstimulation.
So, why is saying ‘no’ important?
Because it’s about understanding and honoring your limits. By saying ‘no’, you prevent yourself from becoming emotionally drained and overstimulated.
Greg McKeown, acclaimed business guru and author of the hit book “Essentialism: The Disciplined Pursuit of Less,” shines a spotlight on the magic of saying “NO.”
In a captivating story (catch the Youtube video below), McKeown shares the journey of an executive.
This top-level pro found that when he started to choose wisely and say ‘no’ to less crucial tasks, something amazing happened.
His work became more meaningful. He felt his contributions to the company really mattered. Stress? That took a nosedive. And to top it all, he received one of the best performance evaluations of his career.
Quite the transformation, don’t you think?
This powerful testament highlights the incredible impact of setting boundaries and focusing on what truly matters.
In short, saying ‘no’ is not just about refusing a request. It’s about self-care, preserving energy, and ensuring you’re not overloaded.
It’s about recognizing your worth and valuing your peace of mind. So, harness the power of ‘no’ and watch your quality of life improve.
There we have it! We’ve unraveled the signs of overstimulation and devised an effective game plan to tackle it head-on.
It’s not about fighting our nature, but embracing it. Being highly sensitive or introverted isn’t a flaw, it’s our superpower.
Ready to conquer overstimulation together? Share this blog with fellow HSPs or introverts who might be able to benefit from it.
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