3 Signs of Sensory Overwhelm and Overstimulation in Highly Sensitive Adults
Overwhelm. Overstimulation. Sensitivity.
These words capture the more challenging side of the HSP trait for many adults. Of course, the HSP trait also offers many benefits and gifts to those who experience it - and if you’re looking to find new ways to celebrate your Sensitivity, check out my blog post on “The Gifts of Sensitivity and Being an HSP.” Once you feel empowered within your sensitivity, it can be helpful to recognize some of the challenges that might come up for you. For many HSPs, Sensory Overwhelm or Overstimulation is a major challenge. Don’t fear, however - once we are able to recognize signs that we are becoming overstimulated, we can start to take steps toward coping with Overstimulation (side note: I have two entire modules dedicated to this process in the Highly Sensitive Parenthood Course!)
So what does Overstimulation look like for HSP adults? My guess is you have some idea of what causes overstimulation for you. If not, here’s a hint: think about your five senses - you likely find at least one of them that’s particularly sensitive. For example some HSPs are bothered by bright lights, loud or repetitive noises, rough/sticky textures, etc. But how does overstimulation show up in our minds and bodies? While our experiences as HSPs are distinct, here are three common signs of Sensory Overwhelm and Overstimulation:
Physical sensations - These physical “warning signs” of overstimulation may be the most recognizable to you. One important thing to remember here is that when we are overstimulated, our nervous systems tend to go into “Fight, Flight, Freeze, or Fawn” (more on that another time), so our bodies respond as if we are under physical threat, even if the “threat” is something relatively innocuous such as loud music or a child tugging at our shirt repeatedly. That said, our bodies react no differently than if we were being charged at by a lion, or experiencing a physical threat to our safety. When you’re overstimulated, you might notice physical symptoms such as rapid heartbeat, sweating, tightness in chest, jitters, muscle tension, and more. These sensations make it difficult to do the tasks we need to do as parents. Although many of us try to “push through” these sensations, ideally, we should do what we can to safely reduce the source(s) of your overstimulation and take steps to calm the body down.
Foggy or Irrational Thinking - When we are stressed or overstimulated, we might notice that we have less mental clarity. This can show up in many different ways, including difficulty making decisions, irrational thoughts and emotions, and/or a general sense of “brain fog,” especially when we are chronically overstimulated and our nervous system gets stuck in high gear. When this happens, our higher level thinking is compromised as our body and brain are simply focused on physical safety.
Irritability or withdrawal - This can intensify if we get “stuck” in overwhelm and overstimulation. You may find yourself responding to situations or loved ones with frustration, irritability, or even rage! Many HSPs are empathetic and gentle, and so irritability and anger can feel surprising to them. When you notice that you are angry, irritable, or becoming withdrawn, it’s likely due (at least in part) to overstimulation. Similarly, many HSPs have a sense of wanting to “escape” - the “flight” response - which can manifest as jittery energy, a desire to just get in the car and drive away, or hiding in a quiet room away from the source(s) of overstimulation.
By understanding the sources of overstimulation, and learning to recognize our own personal “warning signs” of overstimulation, we can take steps to reduce its impact in our lives and families. If you haven’t yet, you can receive a free printable PDF titled “5 Tips to Manage Overstimulation for HSP Parents” by signing up for our newsletter - where you’ll get more inspiration and wisdom for HSP parents and kids!
