MANAGING OVERSTIMULATION: Practical Tips for Neurodivergent Individuals in Everyday Life
Overstimulation is a common experience for many neurodivergent individuals, especially those with sensory sensitivities. The world around us can sometimes be overwhelming like bright lights, loud noises, crowded spaces, and even the pressure of daily demands can quickly become too much. For neurodivergent folks, overstimulation can lead to heightened anxiety, stress, and an inability to focus or function. Fortunately, with some mindful strategies and tools, it’s possible to manage overstimulation and regain a sense of control and calm.
Understanding Overstimulation
Overstimulation happens when the brain is bombarded with more sensory input than it can process effectively. For neurodivergent individuals, this can be particularly overwhelming. The senses—sight, sound, touch, taste, and smell—can become overloaded, causing discomfort, irritability, or emotional distress. While it’s natural for everyone to experience overstimulation from time to time, neurodivergent individuals may be more sensitive to environmental triggers and may find it harder to filter out distractions.
Practical Tips for Managing Overstimulation
1. Create Sensory-Friendly Spaces
Designing an environment that’s conducive to calm and comfort is essential for neurodivergent individuals, particularly when they’re feeling overwhelmed. Consider creating a designated sensory-friendly space—a quiet, clutter-free area where you can retreat when things get too intense. This space could include dim lighting, soft textures, calming scents, and soothing sounds like white noise or gentle music. Sensory tools like noise-canceling headphones, weighted blankets, or even items like Twilight Talismans—with their tactile, grounding design—can provide comfort and help reduce sensory overload.
2. Incorporate Calming Techniques
When overstimulation hits, grounding and calming techniques can help bring a sense of stability back. Techniques such as deep breathing, progressive muscle relaxation, or even mindfulness practices like body scanning can help individuals recenter. For example, when feeling overwhelmed, deep breathing in for four counts and out for four counts can slow the heart rate and encourage relaxation. Even holding or touching something comforting—like a soft object or a Twilight Talisman—can offer immediate relief.
3. Establish a Routine
Many neurodivergent individuals find comfort in predictable routines. A set schedule provides structure, which can reduce anxiety and prevent sensory overload by allowing the brain to process the flow of activities. Creating daily routines that include regular breaks, times for relaxation, and scheduled self-care can ensure there are moments to recharge before overstimulation becomes overwhelming.
4. Limit Exposure to Stimuli
If possible, reduce exposure to environments or situations that may cause overstimulation. This might mean taking breaks from loud or crowded spaces, avoiding overly bright or flickering lights, or limiting screen time. When exposure can’t be avoided, like in social settings or at work, having coping strategies like fidget tools or sensory breaks can help manage the situation. Carrying a small object to focus on, such as a Twilight Talisman, can serve as a grounding tool during difficult moments.
5. Practice Sensory Integration
Sensory integration therapy helps the brain process and respond to sensory stimuli more effectively. This might involve activities like brushing, jumping on a trampoline, or using other tools to engage different senses in a balanced way. Engaging in regular sensory activities can help increase tolerance to certain stimuli over time and provide a healthy outlet for sensory input, reducing the likelihood of becoming overwhelmed.
6. Take Breaks as Needed
Sometimes, the best way to manage overstimulation is simply to step away. If you’re feeling overwhelmed, allow yourself permission to take a break. This might mean stepping outside for fresh air, taking a short walk, or retreating to a quiet corner. Recharging for just a few minutes can help reset your nervous system and prevent sensory overload from spiraling into stress or anxiety.
7. Use Grounding Techniques
Grounding techniques are designed to help reorient the individual to the present moment and distract from overwhelming stimuli. You can try the 5-4-3-2-1 grounding method: name 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. Another grounding technique is holding a tactile object, like a Twilight Talisman, and focusing on its texture and weight to help center your attention.
How Twilight Talismans Can Help
Twilight Talismans, with their tactile surfaces and grounding design, can be a useful tool for managing overstimulation. The act of holding or touching a Talisman allows individuals to focus on something calming and soothing, which can shift attention away from overwhelming sensory input. The soft, comforting textures and the sense of control that comes with holding an object can help individuals recentre when overstimulation is on the rise.
By incorporating Twilight Talismans or similar sensory objects into daily life, neurodivergent individuals can find a practical and comforting tool to help reduce the intensity of overstimulation. These small but powerful objects can serve as personal anchors, offering a sense of calm and security when the world becomes too much.
Final Thoughts
Managing overstimulation is an ongoing practice that requires patience, understanding, and the right tools. By creating sensory-friendly environments, practicing grounding techniques, and using comforting tools like Twilight Talismans, neurodivergent individuals can find relief and regain a sense of calm in an overstimulating world. With the right strategies in place, it’s possible to create a more balanced, peaceful environment where overstimulation is less of a challenge and more of an opportunity for growth and self-care.
Photo by: Matthew Henry (Unsplash)