Overstimulation & ADHD: Causes, Symptoms, & Treatment

What Is Overstimulation?

Overstimulation or sensory overload occurs when the brain is overwhelmed by at least one of the five senses (sight, sound, smell, taste, and touch). For example, being blinded by a spotlight or overwhelmed by a siren passing. When someone is overstimulated, different brain parts are overactive, which makes it difficult to receive and make sense of other external information. This may cause symptoms such as tiredness, trouble focusing, irritation, mental clutter, and even physical discomfort.¹

What Is the Connection Between Overstimulation & ADHD?

People with ADHD frequently experience overstimulation because of the way they process information. Research shows that ADHD executive dysfunction can make it difficult to choose what to pay attention to and what to filter out.^{1, 2} Therefore, individuals with ADHD may struggle to focus only on relevant information and instead pay attention to everything at the same time. This increases the likelihood of becoming overwhelmed by all the sensory information and experiencing ADHD overstimulation.

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.³ Adults with ADHD can also experience overstimulation, albeit it may be expressed differently than in children.

Triggers for 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. Understanding one’s own unique sensory triggers is critical in managing ADHD sensory overload and overstimulation.

Types of sensory input that can trigger overstimulation include:

• Touch: Certain textures, pressure, or even subtle touches can be overwhelming for some people with ADHD. Certain fabrics might be abrasive or unpleasant and also trigger 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.
• Sound: Some people with ADHD may be more sensitive to specific sounds, loud noises, or unexpected clatters, which can make sounds intolerable or overwhelming.
• Smell: Certain smells or 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.
• Emotions: People with ADHD may experience emotions more intensely or rapidly, which is also called ADHD emotional dysregulation. Feelings like anger, sadness, and even joy can quickly escalate and become overwhelming, making it difficult to process or regulate them. When this happens and you become overstimulated, it can feel impossible to handle any other demands.

What Does ADHD Overstimulation Feel Like?

Overstimulation varies widely from person to person, making it difficult to define a universal experience. Some people with ADHD report feeling overwhelmed, anxious, or irritated, and others report feeling tense or unable to concentrate. The intensity of emotions experienced during overstimulation also varies between individuals. While some may experience slight discomfort, others may feel like “crawling out of their skin,” resulting in physical and mental exhaustion.

Common symptoms of ADHD overstimulation include:

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

What Does ADHD Overstimulation Look Like?

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.

Common behaviors associated with ADHD overstimulation include:

• Avoiding situations or places with strong sensory output (i.e., restaurants, public bathrooms, concerts)
• Withdrawing from loud social situations or noisy individuals
• Preferring specific types of fabric for clothing,
• Consistently choosing the same kinds of food or having selective eating habits
• Becoming easily frustrated or unusually irritable when overwhelmed
• Exhibiting physical signs of discomfort (j.e., fidgeting, an inability to sit still, or pacing)
• Moving from one activity to another without finishing anything

How to Cope With ADHD Overstimulation

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. Key management strategies include creating a sensory-friendly atmosphere at home and, when possible, at work, getting enough rest, and maintaining the body nourished and hydrated.

Here are seventeen tips and some worksheets for what to do when overstimulated due to ADHD:

The Basics

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 an understanding of your unique overstimulating triggers allows you to reduce the amount you are exposed to these triggers. When the triggers are unavoidable, knowing your triggers will enable you to prepare and plan ahead.

2. Learn Self-Soothing Techniques

Mindfulness and relaxation are valuable tools for coping with overstimulation. Mindfulness involves being fully present in the moment and non-judgmentally observing one’s thoughts, feelings, and sensations. By practicing mindfulness, you can help your nervous system to relax, which will counteract the overwhelming effects of sensory overload.

An effective mindfulness 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. Talk to Someone You Trust

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 skills for ADHD, lend a listening ear, and remind you that you’re not alone.

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.

Self-Care Inventory Worksheet

Take an inventory of self-care activities you do well, explore new self-care activities and find potential opportunities to feel better.

Download Free Worksheet

For Touch

6. Choose Your Fabrics Wisely

Make sure you use clothing and bedding that is comfortable for you. Fabrics like wool or polyester might feel scratchy, so pay attention to clothing composition. Fabrics that are softer to the touch, like bamboo or jersey, can help you create a sensory-friendly wardrobe and prevent overstimulation. Also, keep an eye out for tags, seams, or zippers and look for seamless options.

7. Create a Sensory Safe Space

Create a safe haven in your home. Fill it with things that soothe you, like a weighted blanket, fidget, or a fuzzy pillow. This is a place you can retreat to when feeling overstimulated and reset your nervous system.

For Taste

8. Try Exciting Foods

New foods can be a difficult process for those with ADHD, but it can also be exciting. Take a tiny sample and notice the textures and tastes, Experience this without feeling pressure to eat an entire plate of something new, and remember that this can help desensitize your palate and not feel so overwhelming.

9. Have a List Of Foods That Are Safe

Create a list of foods you find comforting and that you enjoy. When trying something new feels like too much, or you are overstimulated, you can fall back on these safe foods. This will not only give you a sense of comfort but also control if you are having a day where you are more dysregulated.

For Sound

10. Use Noise Cancelling Headphones

Noise-canceling headphones can be an investment, but they are worth it if you are overstimulated by noise. They reduce background noise and allow you to focus on one source of sound at a time. You can also use them just for silence in noisy places like restaurants, during your commute, or in an office to reduce auditory overload.

11. Create a Quiet Protocol

For times when you are overstimulated by noise, create a quiet protocol for your home or office. This could involve setting certain hours as low-noise periods, designating quiet areas, or having a visual cue to let others know you need quiet. Make sure this is communicated clearly to those in your life.

For Smell

12. Establish an Odor-Neutral Zone

Identify a space in your home or office that’s free from strong scents. Don’t use air fresheners, candles, or scented cleaning products in this space. Instead, make sure it’s well-ventilated and clean to stay neutral. This is a place you can use when you are feeling overwhelmed by scents, and know that it will be scent-free.

13. Ground Yourself With Pleasant Smells

Keep small, pleasant-smelling items around you. These could be essential oils, a small packet of lavender, or even a sample of perfume. When overpowering smells trigger overstimulation, take a moment to inhale the soothing scent to refocus and ground your attention.

For Sight

14. Try Tinted Glasses or Filters

Blue light glasses or tinted glasses can reduce glare and eye strain from computer screens or fluorescent lights. If possible, use warm-toned or dimmable lights in your space to help create a visually calming environment and reduce stimulation.

15. Declutter, Declutter, Declutter

A cluttered space can be visually stimulating and overwhelming. Find an organizational system that works for you—color coding or ADHD doom boxes can be helpful. Have a schedule for decluttering regularly to reduce this kind of overstimulation in your environment.

For Emotions

16. Practice Emotional Naming

When feeling overwhelmed or flooded with emotion, try to pause and identify the specific emotion you are feeling at this moment. Labeling the feeling can actually engage the part of your brain that is responsible for executive functioning, which then helps the emotional part of your brain regulate itself, making the emotion feel more manageable.

How to Identify Your Emotions - Free Worksheet

By recognizing and labeling your feelings, you can better understand your emotions and develop healthier ways to cope.

Download

17. Ground Yourself Physically

When we feel strong emotions, it’s easy to feel disconnected from our bodies. Physical grounding can help you reconnect. This could be breathwork, rubbing your hands together, or feeling your feet on the floor. It brings you back to the present moment and shifts your attention to these sensations instead of the intensity of the emotions.

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. When seeking professional help, finding a neurodiverse-affirming therapist, psychiatrist, and/or occupational therapist with experience diagnosing and treating these conditions is essential. There are many different online ADHD treatment services that make finding mental health professionals who specialize in ADHD easy and affordable.

Treatment options for ADHD overstimulation include:

• Sensory integration therapy: Sensory integration therapy 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. Through personalized strategies and activities, occupational therapists teach skills for improving focus, organization, and time management.
• Cognitive behavioral therapy (CBT): CBT for ADHD  can help individuals with ADHD manage overstimulation by teaching them techniques to identify and challenge negative thought patterns that contribute to feelings of overwhelm. Additionally, CBT provides practical tools for time management and organization, which can alleviate the chaos and stress often associated with ADHD.
• The safe and 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.