Overstimulation & ADHD: Causes, Symptoms, & Treatment

What is Overstimulation?

Overstimulation or sensory overload occurs when the brain is overwhelmed by sensory input. In this case, the brain’s capacity to receive and integrate external information becomes impaired. When someone is overstimulated, different brain parts are overactive, disrupting the typical functioning of neural circuits. This may cause symptoms such as tiredness, trouble focusing, irritation, mental clutter, and even physical discomfort.²

Overstimulation Vs. Hypersensitivity

It’s important to notice that overstimulation can be experienced by anyone, with or without hypersensitivity. While overstimulation and hypersensitivity include an altered response to sensory input, they bring unique individual challenges and experiences. For example, in hypersensitivity, specific stimuli are experienced as distressing, irrespective of context.^{1, 2}

Individuals with specific sensory sensitivities may feel overstimulated more quickly compared to those who don’t have sensory challenges. In overstimulation, however, people may experience overwhelming emotions and stress in various or random contexts, such as crowded places, intense social situations, and loud or chaotic environments.^{1, 2}

What Is The Connection Between Overstimulation & ADHD?

People with  ADHD frequently experience overstimulation as a result of the way it processes information. Research shows that individuals with ADHD often struggle with poor attention control when prioritizing and attending to specific stimuli. When brain areas such as the prefrontal cortex, responsible for executive processes like attention, decision-making, and impulse control, and the limbic system, responsible for emotional processing, experience dysregulation, ADHD overstimulation is likely to happen.

Although overstimulation is not a diagnostic criterion in the DSM-5,³ research points out how sensory overstimulation may be an important factor to consider in ADHD assessment.² Compared to adults, sensory overstimulation tends to be more prevalent in children with ADHD because of their developing brains and limited ability to filter out distractions or poor attention control. They may get overwhelmed in sensory-rich surroundings, such as crowded classrooms or boisterous play areas.⁴ Adults with ADHD can also feel overstimulation, albeit it may be expressed differently than in children.

What Causes ADHD Overstimulation?

While the exact cause of overstimulation is still uncertain, research⁵ suggests that family history, genetics, maternal stress during pregnancy, jaundice, and allergies are risk factors for lower or higher sensory thresholds. For example, depending on the sensory profile, individuals with ADHD may have a lower or higher sensory threshold, making their nervous system easily hyperactivated or hypo-activated by sensory stimuli compared to neurotypical counterparts.

Background noise can have a substantial impact on a person’s sensory threshold. A student with ADHD with a low sensory threshold may find it difficult to focus in a classroom setting and get easily overwhelmed by chatter or chairs scuffling over the floor. On the other hand, a student with ADHD, with a greater sensory threshold, might be less impacted by background noise and be better able to focus.

Triggers for ADHD Overstimulation

Understanding sensory triggers is critical in managing ADHD overstimulation. Sensory triggers are certain events, situations, or stimuli that might cause individuals with ADHD to have an overwhelming sensory experience. While some triggers may be common among people with ADHD, it is crucial to note that triggers can vary greatly from person to person.

Types of sensory input that can trigger overstimulation include:

• Touch: For some people with ADHD, certain textures, pressure, or even subtle touches can be overwhelming. Certain fabrics or textures might be abrasive or unpleasant, triggering sensory overload.
• Taste: Strong or new flavors, food textures, or even particular aromas can be overwhelming for people with sensory processing issues. Some may have a lower sensory threshold for certain tastes or difficulty handling certain food textures, resulting in food aversions or avoidance.
• Texture: Certain textures, such as rough or sticky surfaces, can be uncomfortable or painful.
• Sound: Some people with ADHD may be more sensitive to specific sounds, loud environments, or unexpected noises, making them intolerable or overwhelming.
• Smell: Certain fragrances may present as overbearing or sickening, forcing individuals to avoid settings or circumstances where these odors are prevalent.
• Sight: Someone with ADHD may be more sensitive to visual cues. Bright lighting, crowded or busy environments, or fast-moving items might be overpowering, distracting, or aggravating.

What Does ADHD Overstimulation Feel Like?

Overstimulation varies widely from person to person, making it difficult to define a universal experience. While some people with ADHD report feeling overwhelmed, anxious, or irritated, others report feeling tense or unable to concentrate. Furthermore, the intensity of emotions experienced during overstimulation varies between individuals. While some may experience slight discomfort, others may feel like “crawling out of their skin”, resulting in physical and mental exhaustion. Finally, overstimulation is subjective and impacted by various factors such as individual sensitivity, environmental triggers, and personal coping strategies.

Common symptoms one feels when experiencing overstimulation include:

• Trouble focusing
• Anxiousness
• Panic attacks
• Irritability
• Rapid heartbeat
• Dissociation

What Does ADHD Overstimulation Look Like?

The vast range of the physical manifestations of ADHD overstimulation is a feature of the human sensory processing complexity. While some people may show obvious indicators of overstimulation, such as restlessness or anxiety, others may exhibit more subtle reactions that are not immediately noticeable to an outside observer. Additionally, because each person has a different set of sensory thresholds, how they physically respond to stimuli can vary significantly from person to person.

Common symptoms one feels when experiencing overstimulation include:

• Covering eyes or ears in busy environments
• Sensitivity to tags or certain materials in clothing
• Nausea
• Fainting
• Dizziness
• Restlessness

ADHD Overstimulation Treatment

Although there is no recognized cure for ADHD overstimulation, lifestyle modifications and evidence-based therapies can help mitigate stress related to sensory overload. Mindfully reducing exposure to sensory overstimulation triggers, creating a sensory-friendly atmosphere at home and, when possible, at work,  getting enough rest, and maintaining the body nourished and hydrated are key management strategies.

Treatment options for ADHD overstimulation include:

• Sensory Integration Therapy: This therapy modality helps individuals experiencing sensory processing difficulties acclimate to sensory input in a controlled and safe setting until the nervous system is no longer overwhelmed by a given sensory stimulus. 
• Occupational Therapy: Occupational therapy assists individuals with ADHD in adjusting to regular activities and reorganizing their daily lives in ways that are not overstimulating.
• Cognitive Behavioral Therapy For ADHD:  CBT for ADHD  can assist patients in reorganizing cognitive processes that contribute to emotional challenges. For example, during CBT, the ADHD brain learns to  slow down and think, “Let me look at what’s involved so that I don’t miss the deadline.”
• The Safe & Sound Protocol (SSP): This five-day auditory and non-invasive intervention is based on Dr. Stephen Porges’ Polyvagal Theory and can help with ADHD overstimulation. SSP aims to reduce auditory sensitivity, relieve stress, calm the body and mind, and increase social engagement and resilience.

Six Tips to Cope With Overstimulation

Finding appropriate strategies to cope with overstimulation can be challenging. Being constantly bombarded with stimuli, whether from technology, work, or everyday life, can be stressful. However, there are steps you can take to manage and reduce overstimulation, allowing you to regain a sense of calm and balance.

Here are six tips to help cope with overstimulation:

1. Identify Your Triggers/Threshold

Identifying overstimulation triggers and thresholds is about mindfully recognizing specific stimuli or situations that are overwhelming or overstimulating (e.g., loud noises, crowded places, visual stimulation). Developing mindfulness of overstimulating triggers allows individuals to prepare and plan ahead. Such awareness promotes proactive actions to reduce exposure to triggers or to find effective strategies to minimize their effects on the nervous system.

2. Learn Self-Soothing Techniques

Mindfulness and relaxation are valuable tools for coping with overstimulation. These techniques involve engaging in practices that promote the nervous system’s relaxation, helping to counteract the overwhelming effects of sensory overload. Mindfulness involves being fully present in the moment and non-judgmentally observing one’s thoughts, feelings, and sensations. By practicing mindfulness, individuals can learn to ‘de-center’ from overwhelming stimuli, regaining bodily regulation and psychological clarity.

Another effective relaxation technique is breathwork, which focuses on conscious, intentional breathing patterns. Deep, slow breaths can activate the body’s relaxation response, calming the nervous system and reducing feelings of stress and anxiety. This technique can be practiced anywhere, making it a convenient tool for managing sensory overload in various environments. Additionally, yoga and meditation can help regulate sensory input and promote well-being.

3. Step Away & Recharge

Sometimes, the best way to manage sensory overload is to simply step away from the overwhelming environment and take a moment to recharge. This could involve finding a quiet space to be alone for a few minutes or even stepping outside to get some fresh air. Removing yourself from the source of overstimulation gives your nervous system a chance to reset. Taking this time to recharge can help prevent sensory overload from escalating, allowing you to return to where you were with a clearer mind.

4. Integrate Sensory Aid

When appropriate, integrating sensory aid into your daily routine can help reduce exposure to specific triggers. For example, noise-canceling headphones, sunglasses, or blue light-filtering glasses can help prevent and alleviate sensory overload.

5. Take a Self-Care Sensory Break

Self-care is essential for maintaining our mental and emotional well-being. One way to prioritize self-care is by taking sensory breaks. These breaks allow you to step away from your daily routines and engage your senses in a way that promotes sensory integration.

For example, let’s suppose your work requires frequent social interactions. When you go home at the end of the day,  you may benefit from sitting silently under a weighted blanket, eyes closed, in a sensory-friendly room. After 20 minutes, you’ll feel ready to re-engage with family and friends during the evening.

6. Talk to a Trusting Other

Coping with ADHD overstimulation can be challenging. Therefore, having a trusted person to talk to can make a significant difference. Whether it’s a close friend, a family member, or a caring therapist, sharing your experiences and feelings can bring you a sense of understanding and support. Your support system may help you brainstorm coping strategies, lend a listening ear, and remind you that you’re not alone.

When to Seek Professional Support

When symptoms of ADHD and sensory overstimulation interfere with individuals’ daily functioning and quality of life, it is important to seek professional help. Generally, comprehensive treatment for ADHD and sensory overstimulation in adults involves a combination of medication management, psychotherapy, sensory integration therapy, and psychoeducation. When seeking professional help, finding a neurodiverse-affirming therapist, psychiatrist, and/or occupational therapist with experience diagnosing and treating these conditions is essential.

One way to find neurodiverse-affirming professionals is through an online therapist directory or online therapy platforms. These platforms, which may include online psychiatry options, often have filters allowing individuals to search for professionals specializing in fatigue and ADHD treatment. Additionally, they may provide information about mental health professionals’ approach to neurodiversity and their experience working with individuals with ADHD.

In My Experience

In my experience, it is essential for individuals experiencing ADHD and sensory overstimulation to work closely with a therapist who specializes in ADHD and understands the specific challenges of overstimulation. In my clinical practice, patients often report feeling as if they need to “crawl out of their skin” to find relief from the overwhelming sensory input they experience. Thus, normalizing these experiences and providing effective coping strategies can improve patients’ quality of life.

For example, after recognizing and verbalizing sensory overstimulation triggers, my patients and I co-create personalized sensory diets, including mindfulness, breathing, acupressure, and fidget toys, to help regulate sensory input and reduce feeling overwhelmed. In addition to improving internal regulation and focus, these strategies can increase agency in individuals navigating ADHD and sensory overload.