What to Do When You’re Feeling Overstimulated

What does it mean to be overstimulated?

Being overstimulated is when your senses—everything except taste—are overloaded. It’s like your mind and body are taking in too much at once, and suddenly, you can’t think straight. You don’t know what to do with yourself, and honestly, you just want to be alone or scream. It’s a clear sign that your mind and body need to hit the reset button.

What causes overstimulation?

Overstimulation can be triggered by things like loud noises, crowded places, stress, anxiety, or bright and flashing lights. Think about a house party at night—music blasting, people talking over each other, lights flickering—it’s the perfect recipe for feeling overwhelmed.

Disclaimer:
I’m not an expert—these are just things I’ve personally found helpful. What works for me might not work for everyone, so feel free to try different methods and see what helps you best.

But you don’t have to just deal with it. Here are some things that help me reset when I’m feeling overstimulated:

1. Do a Jigsaw Puzzle

Whenever I feel like my mind is racing and I’m overwhelmed, I grab a jigsaw puzzle. It’s a great way to calm down because it:

• Gives you something else to focus on

• Lets you solve a problem without any talking or overthinking

• Can be paired with relaxing music for extra chill vibes

Puzzles help redirect your mind, so if you feel like your brain is going 100 miles an hour, this can help you slow down.

2. Take a Walk with Your Pet

Just the other day, I was stressed and had no idea what I wanted to do. So I grabbed my dog’s leash and went for a walk. No plan, just following wherever my dog’s nose took us.

• You don’t need a destination—just let your pet lead.

• You get to be alone but still have your fur baby’s company.

• It’s light exercise that helps clear your head.

• The sunshine and fresh air can work wonders, and a little vitamin D always helps.

Sometimes, the simplest thing, like a walk, can really help bring you back to a calmer state of mind.

3. Journal Your Thoughts

When things get too loud in my head, I find writing it all down helps a ton. Journaling feels like a literal weight is being lifted off your shoulders.

• It’s a great way to express yourself, even if it doesn’t make total sense at first.

• Not sure what to write? Just start with how you’re feeling or jot down what’s been stressing you out. you might also be interested in: 10 Journaling Prompts for Self-Discovery – Mental Clarity Chronicles

Getting your thoughts out of your head and onto paper helps make them feel less overwhelming.

4. Take a Long Hot Shower or Bath

A long, hot bath or shower is my go-to when I’m overstimulated. It’s not just about getting clean—it’s about relaxing your mind and body.

• The hot water relaxes your muscles, and the steam can be super soothing.

• Light a candle, put on some soft music (if you’re up for it), or just enjoy the quiet.

This is one of the best ways to feel grounded and calm when things start feeling too chaotic.

5. Try a Quick Grounding Exercise

Sometimes, you need something quick to bring you back to the moment. Try this:

• Focus on 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

It’s a great way to center yourself fast when you feel overstimulated and need to calm down immediately.

Recognize the Signs Early

It’s important to notice when you’re starting to feel overstimulated before things get overwhelming. That way, you can use one of these tips to reset before you reach a breaking point. Listening to your body and taking a moment to calm down can help you avoid that ‘I need to scream or hide’ feeling altogether.

Next time you feel your senses going into overdrive, give these a try. Whether it’s working on a puzzle, going for a walk, or taking a bath, these small steps can help you feel more grounded and in control.

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