Avoid sensory overload: This is how you can keep calm

Overstimulation occurs when you feel overwhelmed by external influences. In this article you will find out where this feeling comes from, how to recognize sensory overload and what you can do to counteract it.

Sensory overload is the colloquial term for when a person is exposed to a particularly large number of environmental impressions at the same time. These are usually acoustic or visual stimuli. In addition to the senses of sight and hearing, all other human senses can also be affected, for example the sense of taste or touch.

For example, loud noises such as traffic noise or overlapping conversations can trigger acoustic sensory overload. Visual impressions that can be overstimulating are bright lights, fast movements or lots of colors.

A combination of acoustic and visual impressions often leads to sensory overload. This can happen, for example, with media that combine image, sound and movement – ​​such as a film. Using several media at the same time and working on your smartphone, for example, while the television is on in the background can be overwhelming. That’s according to a recent 2020 study examining the impact of this type of “media multitasking.”

Sensory overload: An individual problem

Sensory overload does not affect everyone in the same way. Particularly highly sensitive people can suffer from this because their sensory perception is heightened and they perceive environmental stimuli more intensely. This reinforces both positive and negative impressions.

In general, the tolerance limit for sensory overload varies greatly from person to person. Stimuli that one person may not even notice or, in the worst case, find slightly unpleasant, can be almost unbearable for another person.

As high sensitivity even the sensory overload that often accompanies this has not yet been adequately researched scientifically. The qualified psychologist Dr. In an interview with the Apotheken-Umschau, Sandra Konrad points out that there is no physiological method to determine high sensitivity. Research assumes that certain areas of the brain are more activated by environmental stimuli in some people than in others. So far, however, this has not been proven.

How does sensory overload manifest itself?

Strong and constant overstimulation can not only disturb the general well-being, but also damage health. Possible symptoms include:

• feeling of stress
• restlessness
• fears
• general discomfort
• overload
• irritability and aggression
• lack of concentration
• sleep disorders

Overstimulation from noise, light or smells can also be one of the reasons for migraine attacks. Long-term sensory overload can also develop or worsen mental illnesses such as depression or anxiety disorders.

Overstimulation in children

Children are often considered to be particularly vulnerable to sensory overload because they are still developing. Many parents are therefore worried about whether too many environmental stimuli can harm their baby or child. The developmental psychologist Sabina Pauen actually assumes that sensory overload has “lasting consequences”. Younger generations would certainly develop positive skills such as speed and flexibility through the early confrontation with external stimuli. However, periods of rest are also important for development. In these phases, children could decide for themselves what to focus on instead of being guided in their perception by external impressions.

According to the specialist portal Medical News Today, identifying overstimulation in children can be difficult. For example, you could express yourself in the fact that children run away from certain situations, throw tantrums or behave irritably and restlessly. However, parents often do not associate such reactions with the triggering factors at all, but simply register them as moments of defiance or bad behavior. However, if this behavior occurs again and again in certain situations, certain environmental stimuli could be the reason. Sensory overload is particularly common in children with autism, ADHD or post-traumatic stress disorder.

If you suspect your child might be suffering from sensory overload, it’s best to get a professional opinion. A child psychologist can help him to cope better with triggering stimuli in everyday life.

Prevent sensory overload: You can do that

The triggers for sensory overload are usually external influences and environmental conditions. In order to avoid being overwhelmed or at least to reduce it, it is important to avoid disturbing stimuli. In some cases it’s up to you. For example, if you find that your media consumption is overstimulating you, try to reduce it. You can get suggestions for this in this article: Digital detox: 8 tips to consciously go offline.

Other problems may not be as easy to fix – for example, if you suffer from a noisy neighborhood, live on a busy street, or work in an open plan office. It can often help to openly address things that bother you. Your neighbors or work colleagues may not even be aware that some of their behaviors can be overstimulating for you. It is important that you remain polite and objective in such conversations. So it is best not to address the problem in an emotional state, but at a suitable time when you feel relaxed and calm.

Overstimulation can also result from a hectic lifestyle. If you take on too much, you quickly get stressed and are busy with several tasks at the same time. That too seems overwhelming. With meditation or mindfulness exercises you can learn to slow down and concentrate more consciously on individual impressions instead of letting yourself be overwhelmed.

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