Managing Overstimulation with Calming Techniques

Recognise the Signs of Overstimulation

Being aware of the early signs of overstimulation can help you intervene before it escalates.

Common Signs of Overstimulation:

• Physical Symptoms: Headaches, muscle tension, nausea, fatigue, or increased heart rate.

• Emotional Symptoms: Irritability, frustration, anxiety, or feeling on edge.

• Behavioural Symptoms: Restlessness, withdrawal, difficulty concentrating, or repetitive movements (e.g., rocking).

Practical Steps to Try:

• Monitor Your Reactions: Keep a journal to note environments or activities that lead to overstimulation.

• Identify Triggers: Examples include loud noises, bright lights, strong smells, or crowded spaces.

Tools to Help:

• Mood-Tracking Apps: Use apps like Daylio or Bearable to log patterns of overstimulation.

• Autism Resources: The National Autistic Society provides guides on understanding sensory overload.

Create a Sensory-Friendly Environment

Adjusting your surroundings can help reduce sensory input and prevent overstimulation.

Practical Steps to Try:

• Control Lighting:

  • Dim lights, use natural light, or wear tinted glasses.

  • Example: Use a small desk lamp instead of overhead lighting.

• Manage Noise:

  • Use noise-cancelling headphones or earplugs.

  • Example: Listen to calming sounds or white noise using apps like Noisli or Rain Rain.

• Minimise Clutter:

  • Keep your space organised and remove visual distractions.

  • Example: Use storage boxes to tidy up your workspace.

• Reduce Strong Smells:

  • Avoid scented candles or strong perfumes.

  • Example: Use essential oils with mild scents like lavender or chamomile for relaxation.

Practice Immediate Calming Techniques

When you feel overstimulated, these techniques can help you calm down quickly.

Deep Breathing Exercises:

• 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.

• Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.

Grounding Techniques:

• 5-4-3-2-1 Method: Identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

• Weighted Tools: Use a weighted blanket, lap pad, or vest for grounding pressure.

Movement and Stimming:

• Gentle rocking, squeezing a stress ball, or using a fidget spinner can help release tension.

Sensory Items:

• Carry calming items like a soft fabric, fidget cube, or aromatherapy roll-on.

Create a Calming Routine for Overstimulation

Establishing a consistent routine can help reduce the impact of overstimulation.

Morning Routine:

• Start with a quiet activity, such as deep breathing or light stretching.

• Avoid overwhelming tasks or environments early in the day.

Midday Breaks:

• Take scheduled sensory breaks in a quiet, safe space.

• Example: Spend 5–10 minutes listening to calming music or using a weighted lap pad.

Evening Routine:

• Reduce screen time an hour before bed to limit visual stimulation.

• Dim lights and use relaxation techniques, such as a warm bath or mindfulness meditation.

Use Technology and Tools to Support Calming Techniques

Apps to Help:

• Calm or Headspace: Guided meditations and relaxation exercises.

• Insight Timer: Free mindfulness and breathing exercises.

• Noisli or Rain Rain: White noise and calming soundscapes.

• Autism Apps Directory: Explore apps via the National Autistic Society.

Wearable Devices:

• Noise-Cancelling Headphones: Brands like Bose or Loop Earplugs.

• Smart Watches: Use for reminders to take breaks or practice breathing exercises.

Plan Sensory Breaks in Advance

Proactively scheduling sensory breaks can help you stay regulated.

Practical Steps to Try:

• Create a Sensory Schedule:

  • Plan breaks every 1–2 hours to reset your senses.

  • Example: Step outside for fresh air or practice deep breathing for 5 minutes.

• Use Quiet Rooms:

  • Identify sensory-friendly spaces at work, school, or public venues.

  • Example: Libraries, relaxation rooms, or outdoor benches.

Build a Support System

Having people who understand your sensory needs can provide emotional and practical support.

People to Contact:

• Family and Friends: Explain how they can help during overstimulation (e.g., reducing noise or giving you space).

• Support Workers or Therapists: They can provide personalised strategies for managing sensory needs.

• Employers or Educators: Request accommodations, such as flexible schedules or quiet workspaces.

UK-Based Resources:

• National Autistic Society (NAS): Guidance on sensory needs and overstimulation. Visit www.autism.org.uk.

• Mind: Support for managing anxiety and sensory challenges. Visit www.mind.org.uk.

• Access to Work (DWP): Provides workplace adjustments, such as sensory tools.

Prevent Overstimulation by Building Sensory Resilience

Practical Steps to Try:

• Pace Yourself:

  • Avoid scheduling back-to-back activities.

  • Example: Plan breaks between meetings or classes to recharge.

• Limit Exposure:

  • Gradually increase exposure to challenging sensory environments to build tolerance.

• Practice Mindfulness:

  • Use daily mindfulness exercises to reduce overall stress levels.

Practice Self-Compassion

Managing overstimulation takes time and effort. Be patient and kind to yourself as you learn what works.

Examples:

• Acknowledge your needs without guilt.

• Celebrate small wins, like successfully calming down after an overwhelming experience.

Emergency Plan for Severe Overstimulation

When overstimulation becomes too intense, having a plan in place can help.

Practical Steps to Try:

• Exit the Environment:

  • Move to a quieter, calmer space immediately.

• Focus on Your Breathing:

  • Use deep breathing or grounding exercises to reduce panic.

• Use Your Support Network:

  • Contact a trusted person for assistance or reassurance.

Final Thoughts

By following these steps, using the suggested tools and resources, and reaching out for support when needed, you can effectively manage overstimulation and build a routine that helps you feel more comfortable and in control.