Sensory Stimulation Overload
The sweat dripping down my brow, stinging my eyes. I can hear everything around me, the sounds echoing inside my head. The world around me is spinning out of control. I can’t handle this, I think I am going to faint, everything is getting hazy. I can smell what the guy across from me had for lunch, a tuna sandwich, and potato chips. Is he looking at me? I start to chew on my nails in anticipation for something bad to happen. The whole world around me is in complete chaos. I am having a typical case of sensory stimulation overload.
This is how I feel when taking the train around my city. Every day is a stimuli overload. Due to my diagnosis, I suffer from a constant feeling of excess stimuli. Sensory overload occurs when your environment over-stimulates your mind. Everything is more intense, senses are more heightened than what most people perceive normally. Struggling with this is a draining endeavor. You do not need to feel alone and helpless. There are ways to deal with stimuli overload.
What Causes Sensory Overload
Sensory overload is caused by multiple situations and actions. You could be walking down your street and have an attack. The most common elements are from crowding, noise, urbanization, technology, smells, feeling of being trapped, sudden temperature change, unnatural movement (like train or car), new surroundings, and being out of your safe place (home).
There is some mental health diagnosis that makes sensory overload more intense like autism, PTSD, ADHD, and sensory processing disorder. WebMD says that this can be felt by both adults and children.
Loud sudden noises can bring on an episode. A car backfiring, or in a crowded train full of people talking loudly. Dogs barking, while cars are honking their horns. These are all examples of situations that can present themselves in your life.
Even human touch or sensations on your skin from different fabric textures can trigger a response. This in return can damage relationships and cause you to have trouble with and in social situations.
How it Feels
When someone suffers from sensory overload there are multiple symptoms people experience. Here is a list of these symptoms, not complete in any way. Everyone has different experiences in life, so you may possibly have different feelings and emotions.
- Anxiety
- Heart racing
- Sweating
- Foggy mind
- Dizziness
- Fear
- Headaches
- Forgetfulness
- Nervousness
- Nausea
- Fatigue
- Annoyance
- Anger
These symptoms can present by themselves however, they usually come in a mix. Having these feelings confuse and bring stress to your body. This is extremely prevalent when you are in a surrounding you are not accustomed to, like while traveling to a new place. The overwhelming feeling of shutting down will present its self. Don’t become discouraged when this happens, there are ways you can manage and have a fulfilling experience.
How to Manage
The good news is suffering from sensory stimulation overload does not have to destroy and take over your life. You can still live a full exciting life and build new lasting memories. Here are some ways to manage the symptoms.
Trigger Identification
Thes first way you can reduce having an overload is by being able to identify your own triggers in different situations. Like we discussed before, everyone is unique and has different circumstances. By doing this you can eliminate, reduce, or even avoid them altogether.
Reduce Noise Exposure
Another way to help manage is to use tools to reduce your exposure to the stimuli that bothers you. If you have auditory overload use noise-canceling earplugs. Here is an example you can find on Amazon.
I have included links from Amazon for some of these items you may need to purchase. Please purchase through the links provided, it will not cost you anything additional, but it will keep our website and blog going, thanks so much!
Calming Activities
You can also change things around you like lowering the light or closing an open window.
You can also try calming breaths, try breathing in through your nose and out through your mouth slowly.
- Take a long, slow breath in through your nose, first filling your lower lungs, then your upper lungs.
- Hold your breath to the count of “three.”
- Exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and stomach.
Repetition of a mantra also helps when feeling overwhelmed.
Try listening to some calming music. Make your own therapeutic playlist for sensory overload. There are numerous research studies that show Music Therapy achieves significant improvement in patients with Generalized Anxiety Disorder.
Plan Ahead
If you know that you will be doing an event that will have the possibility of sensory stimulation overload, try to plan before you go. You can use some of the suggestions I have included or learn what triggers you and find your own things that help.
Deep Pressure Touch (DPT)
Research shows that Deep Pressure Touch (DPT) can help with sensory overload. It is also called Deep Pressure Stimulation (DPS).
It is firm but gentle squeezing, hugs, or holding that relaxes the nervous system. This pressure can be applied with the hands, special massage tools, or products that you can wear or wrap around yourself to provide pressure.
Deep touch pressure, a technique in which firm touch is applied to the body either by the self or by a machine, has been shown to improve functioning and reduce symptoms of anxiety.
APA SYLVIA, LOUISA GRANDIN, PhD; SHESLER, LEAH W.; PECKHAM, ANDREW D.; GRANDIN, TEMPLE, PhD; KAHN, DAVID A., MD Adjunctive Deep Touch Pressure for Comorbid Anxiety in Bipolar Disorder, Journal of Psychiatric Practice®: January 2014 – Volume 20 – Issue 1 – p 71-77
doi: 10.1097/01.pra.0000442942.01479.ce
You can do deep touch pressure yourself just by squeezing your hands together off and on for 2-5 minutes. Here are some deep pressure stimulation products that can help.
- Compression clothing
- Weighted blankets
- Weighted vests
- Pressure vests
- Neck wraps
- Lap weights
- Weighted “hug” backpacks
- Therapy dogs (specially trained to provide pressure)
Conclusion: Sensory Stimulation Overload
In conclusion, suffering from sensory stimulation overload does not have to ruin your life. You can experience life to the fullest with abundance all around you. Traveling the world and exploring new locations with your disorder is manageable whether it is you, someone you care about, or a child who suffers, there are steps you can utilize to make it workable. Just remember my new friends, you are not alone, we are in this together.
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