What is what to do when feeling overstimulated?

When feeling overstimulated, it's important to find ways to calm your nervous system and reduce sensory input. Here are some strategies:

• Identify the Source: If possible, try to pinpoint what is causing the overstimulation. Is it a loud noise, bright light, crowds, or a specific conversation? Once you know the source, you can take steps to remove yourself or lessen its impact.

• Remove Yourself from the Situation: Step away from the environment. Find a quiet room, go outside, or simply move to a less crowded area. This might involve using your "escape%20route" or signal.

• Find a Quiet Space: Seek out a space with minimal sensory input. This could be a dark room, a quiet corner, or even just closing your eyes.

• Use Sensory Aids: Things like "noise-cancelling%20headphones", "sunglasses", or even a weighted blanket can help reduce sensory overload.

• Deep Breathing Exercises: Practice deep, slow breaths to calm your nervous system. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Try the "4-7-8%20breathing%20technique".

• Grounding Techniques: Grounding techniques help you reconnect with your body and the present moment. Try feeling your feet on the ground, noticing the textures around you, or focusing on your breath.

• Self-Care Activities: Engage in activities that you find relaxing and enjoyable. This could be reading a book, taking a bath, listening to music, or spending time in nature.

• Communicate Your Needs: If you're in a situation where you can't easily remove yourself, communicate your needs to others. Let them know that you're feeling overstimulated and what you need from them.

• Set Boundaries: Learn to recognize your limits and set boundaries to protect yourself from overstimulation. This might mean saying no to social events, limiting your time in noisy environments, or taking breaks throughout the day.

• Plan for Recovery: Recognize that you might need time to recover after experiencing overstimulation. Schedule in some quiet time or self-care activities to help you recharge.

• Hydrate and Nourish: Drink water and eat something nourishing. Sometimes, overstimulation can be exacerbated by dehydration or hunger.

• Mindful Movement: Gentle movement like stretching or a slow walk can help release tension and re-regulate your system.

Remember that everyone experiences overstimulation differently, so it's important to find strategies that work best for you. Experiment with different techniques and pay attention to what helps you feel more calm and grounded.