Ever feel like your brain has 47 tabs open... and none of them are working properly?

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That feeling? It's got a name now: overstimulation.

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It’s that feeling of hitting your limit—when there’s just too much coming at you all at once—and you start feeling a lot like that spinning ball on your computer screen.

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Nothing’s working. Everything freezes. And you just want to ‘power down’.

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And if you’ve ever tried to do one simple thing—like get a glass of water—and ended up knee-deep in way too much…you know exactly what I’m talking about.

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Friend, you’re not alone.

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So, What’s Overstimulation Anyway?

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Let’s get back to those open tabs for a sec.

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With one or two tabs open, you’re gliding through life. Open a few more? Still good. But at some point—you know the moment—things start lagging, freezing, making weird noises, heating up...

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Humans are like that too.

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‍Questions answered in this article:

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• What does it mean to be overstimulated?

• What are the signs of overstimulation in everyday life?

• Why do I get overstimulated so easily?

• What are some simple tools to help when I’m feeling overstimulated?

• How can I start figuring out what works for me?

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Overstimulation happens when there’s so much coming at you—noise, lights, people talking, phones buzzing, smells, clutter—that your nervous system basically waves the white flag.

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And that’s just the outside stuff. Inside stuff—racing thoughts, worries, remembering the 432 things you were supposed to do today—piles on too.

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And all that input coming in at once?

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That’s when your brain hits its ‘too much’ limit.

Your built-in “overload” alarm goes off.

Suddenly everything feels loud. Or scratchy. Or impossible.

Your heart might race.

Your patience might disappear.

Your brain—and your nervous system—might feel like throwing up their hands and saying:

"That’s it. Thanks for the good time. I’m out.”

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What’s It Look Like?

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Overstimulation looks different for everyone—but here’s how it might show up:

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Your Senses Are on Overdrive:

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• You can’t hear yourself think because there’s too much noise, either in your living room or inside your own head.
• Bright lights make your eyeballs feel like they’re getting pummeled.
• Strong smells (like your coworker’s “signature scent”) make you want to run for the hills.
• Your clothes feel scratchy or tight or just...wrong.
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Your Body's Sounds the Alarm:

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• Heart pounding
• Sweaty palms
• Muscles tensed up like you just saw a bear (or, you know, your email inbox)
• Or on the flip side—total shutdown mode. You can’t move. You don’t want to talk. You want to crawl under a blanket and disappear.
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Your Brain’s Like, “Nope.”:

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• Can’t focus. Can’t think straight.
• You might snap at someone or more than one someone.
• Or you might get really irritated or sad about something that normally feels small or just inconvenient—like the dishwasher being full again, or someone asking you to grab the mail. (Zero judgment here. We’ve all been there.)

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Why Do I Get So Overstimulated?

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Short answer: Because you’re human.

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Longer answer: If you’re dealing with ADHD, Autism, or anxiety, you’re naturally more sensitive. But honestly? Anyone can get overstimulated if life’s throwing enough at them.

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And these days? Life is throwing a lot.

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Parents of little kids (who never stop talking and need help for everything) feel it. People under a ton of stress feel it. Trauma survivors feel it. Basically: If you have a nervous system, you’re eligible.

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Also? Being hard on yourself for feeling this way just makes it worse. So let’s not do that, okay?

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These sensations you’re feeling? They’re signals from the body.

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So What Can You Do About It?

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Glad you asked, friend. Here’s where we get practical.

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First Thing: Take a Break.

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If you can, get out of the overwhelming situation—even for two minutes. Step outside. Sit in your car. Walk away from whoever’s around, lock yourself in the bathroom, and pretend you’re checking emails (been there).

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Your brain needs a reset. Don’t be a martyr—give it one.

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Get Sensory-Specific.

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Ask yourself: Which part of this situation is that 47^th open tab? The one that pushed things over the edge?

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Then try to “turn the volume down” on that thing:

Breathe (For Real).

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We know, everyone says this—but there’s a reason. Slow, deep breaths tell your nervous system: Hey, we’re safe. Chill out.

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And if you haven’t noticed, when you’re not breathing? Your body’s usually in full clench mode. Muscles get tight. Shoulders creep up. Everything locks down like you’re bracing for impact. (But you’re not.)

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Try breathing in for 4, holding for 4, breathing out for 6. Or just...take a big sigh. That counts too.

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Ground Yourself.

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When your brain is in full-blown “too much” mode, it’s not hanging out in the present moment. It’s spinning in what just happened, or what might happen, or what could go horribly wrong if you don’t answer that text right now.

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Grounding is like grabbing your brain by the hand and saying, “Hey. We’re right here. In this moment. And we’re okay.”

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It’s getting back to the present, giving your body something real to focus on—instead of all the noise in your head.

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One of our favorite tricks is called “The 4 Elements.”

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• 🌎 Earth: Put your feet flat on the floor. Feel them there. Where are they? They’re right here, in today.
• 🌬     Air: Take a deep breath. (See above.)
• 🌊 Water: Sip some water or just swallow—it helps calm you down.
• 🔥 Fire (or Light): Look around. Notice colors, shapes, or literally stare out the window for a minute.
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Try a Sensory Toy.

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Your brain loves patterns. It loves rhythm. It loves having something small and manageable to focus on when everything else feels big and loud.
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So go ahead—squish the stress ball, twist the silly putty, run your hands over that textured bracelet, or flip that fidget toy until you feel yourself settle even a little bit.

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Your nervous system is not too cool for fidget toys. Promise.

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What Helps Most (Because Throwing Your Phone Across the Room is Not a Strategy)

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Look, there’s no one-size-fits-all way to deal with overstimulation. What gets to you might not bother someone else at all—and that’s okay. Your brain, your rules.

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But over time, it really helps to start noticing your patterns.

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What kinds of situations tend to push you past your limit? What tools actually help you feel a little calmer?

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Make a mental list (or write it down) so you’ve got a toolkit ready for next time things get loud.

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And maybe most important of all? Be ridiculously kind to yourself about it.

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You’re not “too sensitive.” You’re not overreacting. You’re a human with a nervous system—one that’s trying its best to look out for you.

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If you’ve read this far, you’re already doing amazing. It means you’re listening to your body—and that’s pretty powerful.

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You don’t have to fix it all today. But maybe next time you feel that edge-of-tears, everything-is-too-loud moment creeping in, you’ll think:

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Oh hey... I know what this is.

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And then you’ll:

• Take a break.
• Breathe.
• Burrito-blanket yourself.
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You’ve got this.