Managing Sensory Overload
Ivy Griffin
Do you often find yourself exhausted but you feel as though you haven’t done very much? Are there times during the day when you feel like your head is buzzing and you just want to press PAUSE on the entire world? You may be suffering from sensory overload.
As highly sensitive people, we can sometimes feel as though lights are brighter, sounds are louder, everything moves too fast, and feelings are more intense. This can lead to us feeling as though we have a shorter fuse, don’t want to go out or interact with others as much, and sometimes just want to hide from the world!
First, I just want to acknowledge that the world we live in IS fast-paced, loud, and quite intense at times. However, this doesn’t mean we have to avoid everything and everyone in order to get by. Here are some tips for modulating your experience of the world.
Dim the lights -- Most devices now contain features that allow you to reduce the strain on your eyes by dimming the brightness or reducing the amount of blue light on the screen. You can utilize shades, curtains, and smaller lamps to soften the light in your home. And don’t forget to use sunglasses when you’re outside! Already wear glasses? No worries. They now make clip-ons in all different sizes and shapes and you can find them at most drugstores.
Reduce noise -- If you’re at a loud social function, give yourself permission to step away for a quiet moment outside or in the bathroom. Or wear earplugs! They don’t usually block all the sound so you can still hear people if you need to or try only wearing one. Take silent pauses throughout the day to reset. Turn off the radio and your phone for 5 minutes (or a few hours!) and allow the buzz of the day to die down.
Close your eyes for a bit -- I haven’t had the best luck with meditating in the past but I find that taking a few moments to shut my eyes when I’m experiencing sensory overload can be really helpful. Try taking a deep slow breath in and out and just closing your eyes for the duration. If it feels good, do it again!
Dealing with sensory overload can be annoying, especially when it gets in the way of us doing the things we love. By being mindful about what we take in, giving ourselves permission to move at a slower pace, and making some creative modifications like the ones mentioned above we don’t have to let it rule our lives!
If you’d like more support, don’t hesitate to reach out!
All my best,
Ileana Arganda-Stevens, AMFT #99821
she/hers
Supervised by Ivy Griffin, LMFT #51714
Thrive Therapy & Counseling
916-287-3430
thrivetherapyandcounseling.com/ileana-arganda