Copyright WDIV ClickOnDetroit
Picture an ordinary weekday. Maybe your morning started with a podcast during the drive to drop the kids off. Before your coffee even cooled, you were answering emails during a Zoom meeting. Between calls, you let the plumber in to check that upstairs leak. Later, you’re finishing a quick document from the sidelines of your child’s soccer game when another parent reminds you about the bake sale you forgot to sign up for. Your phone dings. Again. Sound familiar? You’re not alone -- and you might be overstimulated. “We can only do one thing at a time,” said Dr. Lisa MacLean, a psychiatrist at Henry Ford Health. “We overload and overstimulate our brains when we try to do too much at once. Chronic overstimulation can make you feel stressed out, burned out and unable to cope with stressors. Over time, it will impact your interactions with your family and your ability to do your job.” The good news: It’s possible to dial down the noise -- starting with understanding what’s really behind all that mental clutter. What is overstimulation? Think of your brain like a computer. When too many tabs are open, things slow down -- or even crash altogether. MacLean explained that the same thing happens when our senses and schedules are overloaded. Everyday stressors can stack up and push your brain past its limit, including: Bright lights and loud sounds Chronic stress Lack of sleep or downtime Cluttered or noisy workspaces Endless news consumption “It can feel like you have too many tabs opened on your mental browser and your brain doesn’t know what to do,” MacLean said. As the list of things to do grows, it can begin to feel overwhelming. This can begin to make you feel like even small chores are bigger than they really are, or that your weekly obligations can feel impossible to complete. Overstimulation can look different for everyone. For kids, it might mean a meltdown. For adults, it might show up as irritability, exhaustion or difficulty concentrating. “We may feel tired or cry more easily,” MacLean said. “We might freeze or shut down and find it hard to problem solve.” You might also notice: Trouble sleeping Pain in the joints Feeling anxious, tearful or short-tempered Difficulty focusing or problem-solving Why overstimulation feels worse than ever Modern life gives us more access, flexibility -- and stimulation -- than ever before. Two major culprits? Remote work and technology. When home and office blend into one space, boundaries blur. “Remote working eliminated that boundary between work and home,” MacLean said. “There’s no downtime and people are always on.” She recommends intentional breaks to give your brain time to reset. “People can only really focus for about 30 minutes at a time. Then the brain reaches capacity and needs a five-minute break. When you build in breaks, your brain is more effective. Consider these short windows a healthy way to treat your body and brain.” And when the workday ends? Step away from screens. Read a book, go for a walk or call a friend -- anything that lets your brain rest. The technology trap From social media to streaming, technology keeps us constantly connected and constantly stimulated. “I’m guilty of getting overstimulated on technology, too,” MacLean admitted. “I’m watching TV while I’m on Instagram and online shopping. Technology is great, but our brains need time to decompress. It’s not always healthy to stay constantly hooked in.” 6 simple ways to manage sensory overload If your brain feels like it’s running on low battery, it’s time to close a few mental tabs. If you’re feeling overstimulate, try these strategies to help restore balance: Step away from the noise. Physically remove yourself from overstimulating environments. Find a quiet space. Even five minutes of calm can make a difference. Practice mindfulness. Deep breathing or short meditation breaks can help reset your nervous system. Move your body and get outside. Sunshine and physical activity help lower stress hormones. Unplug when you can. Set boundaries around screen time and digital distractions. MacLean encourages people to speak up for their needs. “If you need the lights turned off, the music turned down or want complete silence, say that to the people around you. It will help you take those steps to reduce overstimulation.” Life can be loud, but with awareness and a few mindful habits, you can help your brain find calm again. If stress feels unmanageable, reach out to a mental health professional. You don’t have to do it alone.
