ADHD and Overstimulation: How to stay in control of stimuli

A hallmark of ADHD (and ADD) is the potential for overstimulation. Because the brain's "stimulus filter" functions less effectively, an overload of stimuli (images, sounds, information) can overload your brain.

In this blog post, I'll explain how to recognize overstimulation and how to prevent it in ADHD. With practical tips, I'll help you better manage the challenges of ADHD, such as overstimulation.

This will help you gain more control over your brain and benefit more from the positive characteristics of ADHD.

People with ADHD have more difficulty filtering stimuli.

This is due to differences in brain structure and the functioning of neurotransmitters, which are responsible for communication within your brain. As a result, information sometimes comes in much more intensely than in others.

Where someone without ADHD might be able to cope with working in a busy environment, it could be completely overwhelming for you.

Imagine you're in a room full of people and everyone's talking at once. If you have ADHD, you're more likely to become overstimulated because your brain struggles to filter all of this input.

The effects of overstimulation and ADHD have been studied primarily in children. Several studies show that children with ADHD suffer more from anxiety than their peers without ADHD.(1)

This is because children with ADHD are often more sensitive to stimuli, which can lead to increased stress and problems with their attention.(2)

It's therefore important that parents and caregivers receive the right support to create a positive environment. This way, they can promote their children's development and reduce the risk of ADHD symptoms.

Difficulty filtering stimuli is a major cause of overstimulation in ADHD, but not the only one. People with ADHD often also have difficulty taking rest or breaks, which prevents their brains from recovering in between.

As a result, both unfiltered stimuli and a lack of recovery can lead to overstimulation, especially when accompanied by emotional triggers. Here are the main causes of overstimulation in ADHD:

• Loud noises - Many people with ADHD are extra sensitive to sounds. Think of loud music, repetitive noises, or multiple conversations at once.
• Multitasking - When you try to do several things at once, your brain becomes overloaded. It has to constantly process multiple streams of information, and eventually, it can no longer keep up.
• Lack of breaks – rest periods are crucial, because if you keep going without a break, your brain will become exhausted. So always try to take plenty of breaks (even if you're really enjoying something).
• Strong odors - People with ADHD are often sensitive to smells. Both pleasant odors (perfume) and less pleasant odors (cigarette smoke) can throw you off balance.
• Overcrowded schedule - A packed schedule can quickly overstimulate you. You're constantly reminded of what you still have to do, which causes stress and overload.

Recognizing these causes helps you better manage overstimulation and intervene in time when it becomes too much. But how do you know if you're overstimulated?

One of the first signs of overstimulation in ADHD is often a feeling of restlessness, as if your brain is stalled. When this happens, it's important to take a step back and de-stimulate.

Symptoms of overstimulation in ADHD can manifest in various ways, both physically (physical tension) and behaviorally (how you react to your environment). These are common symptoms of overstimulation in ADHD:

1. Responding with irritation - Snapping or reacting unkindly
2. Feeling of restlessness - You find it difficult to sit still and feel rushed
3. Pressure in your head - You may also experience headaches and tinnitus
4. Unable to have a conversation anymore - You can no longer hear what the other person is saying, it no longer comes in
5. Restless behavior - Think of nail biting, tapping or moving constantly
6. Trouble falling asleep - if your brain is overstimulated, you will have more difficulty falling asleep and your sleep will be more restless.

Everyone reacts to overstimulation in their own way. For some people with ADHD, this can mean avoiding situations that trigger stimulation, such as crowded places or social events.

That may seem like a solution in the short term, but hiding from stimuli can lead to feelings of loss and loneliness in the long term.

The challenge lies in finding a balance: you have to protect yourself from overstimulation, but also remain active in your daily life.

Try to identify situations in which you feel comfortable, and gradually expose yourself to stimuli in a controlled environment, step by step.

This way you can stay involved in social activities without overexerting yourself.

Overstimulation can be incredibly tiring, and it takes a lot of energy for your body to recover. You'd naturally rather prevent it than cure it. But how do you do that?

Here are some tips to help you avoid overstimulation with ADHD:

1. Schedule regular breaks - Breaks help your brain recover. Most people find it helpful to work for 45-50 minutes every hour and then take a 10-15 minute break.
2. Create a relaxing home environment - Ensure your home is calm and uncluttered. Create a space that fosters tranquility, for example, with soft lighting and soothing colors.
3. Set limits on social interactions - Social interactions can drain your energy and focus, especially when there's a lot of stimulation around you. It's perfectly okay to decline invitations if you find yourself drained.
4. Managing technology and screen time - For many people with ADHD, screens can be overwhelming, especially with constant notifications. Try to limit the time you spend on your phone or computer and turn off notifications.
5. Limit multitasking - Focus on one thing at a time. Multitasking forces your brain to constantly switch between different tasks, which can quickly lead to overstimulation in people with ADHD.
6. Recognizing your limits - It's important to learn to sense when things are getting too much. Before that happens, make sure you do something that relaxes you, before you become overstimulated.

Overstimulation isn't always preventable; you often only notice it when you've already reached a complete standstill. That's why it's helpful to have a list of tips on hand for first aid when dealing with overstimulation due to ADHD.

I've compiled some effective ways to de-stress from my own experience. Print out this list of de-stressing tips and keep it in your planner or wallet so you always have it handy.

1. Find a low-stimulus environment - Getting away from the hustle and bustle can work wonders. Go outside for a while or sit in a room without noise or movement.
2. Get out into nature - Find a forest or a quiet park, or take a walk along the water. Nature has a calming effect that can help you clear your head.
3. Walk or cycle - Get outside and move gently. Exercise helps you release tension, both physically and mentally. This is one of my favorite ways to instantly relieve overstimulation.
4. Breathe deeply and calmly – This helps you release tension. The 4-7-8 breathing technique or box breathing is a good way to calm down.
5. Listen to soothing music - Choose music without lyrics, such as nature sounds, classical, or meditative music. This prevents distractions and helps you block out other stimuli.
6. Put on noise-cancelling headphones - This is especially useful in crowded spaces, such as stations or the subway, to block out ambient noise.

Sources used

1. Lane, S. J., & Reynolds, S. (2019). Sensory Over-Responsivity as an Added Dimension in ADHD. Frontiers in Integrative Neuroscience , 13 . https://doi.org/10.3389/fnint.2019.00040
2. Claussen, A. H., Holbrook, J. R., Hutchins, H. J., Robinson, L. R., Bloomfield, J., Meng, L., Bitsko, R. H., O'Masta, B., Cerles, A., Maher, B., Rush, M., & Kaminski, J. W. (2022). All in the Family? A Systematic Review and Meta-analysis of Parenting and Family Environment as Risk Factors for Attention-Deficit/Hyperactivity Disorder (ADHD) in Children. Prevention Science . https://doi.org/10.1007/s11121-022-01358-4