Overstimulation is when the brain gets too much input at once. This can make it hard to focus, think clearly, or stay calm. Feeling annoyed or drained, acting confused or frustrated, and not being able to make decisions could be signs of overstimulation in adults.

Being overstimulated is unpleasant, to say the least. It might make you irritable, restless, or anxious. Learning to identify the signs of overstimulation can help soothe yourself or your loved one.

Overstimulation is different from regular stimulation, which keeps you engaged, and understimulation, where you might feel bored or restless.

Everyone is different, but signs you may be overstimulated may include:

  • Feeling irritated and easily annoyed: Small things that don’t usually bother you may start becoming overwhelming.
  • Feeling anxious: If you’re constantly overstimulated, you may feel restless, on edge, or like you need to escape. Some people may also experience panic attacks.
  • Having trouble focusing: Your brain may feel foggy, and you may have sudden difficulty concentrating, recollecting information, or making decisions on the spot.
  • Feeling emotionally drained: Overstimulation may feel draining with a sense of overwhelm, even if you’re not aware of what causes it. You might cry easily or feel overly sensitive.
  • Experiencing physical symptoms: Headaches, body aches, exhaustion, or tense muscles may result from the stress caused by persistent overstimulation. It’s also possible that you start having difficulty sleeping or staying asleep.

The feeling of overstimulation can differ from one person to the next, and it might not feel the same for you as it does for the next person.

The external signs of overstimulation in adults may vary depending on individual differences, coping resources, and the source of overstimulation.

In general, when someone is overstimulated, you may notice that they:

  • Move around a lot or more often than usual: Overstimulation may lead someone to pace back and forth, tap fingers, or constantly fidget.
  • Look scared: They may not be aware or experience fear, but you may notice they seem jumpy, tense, or worried.
  • Avoid people or situations: Overstimulation may lead someone to feel an increased need to be alone or in quiet environments. They may suddenly need alone time or cancel plans.
  • Cover their ears or eyes: Bright lights and loud sounds might feel unbearable for someone who’s already overstimulated.
  • Get frustrated easily: Overstimulation may lead to limited resources to complete tasks or follow conversations. They may snap at others or seem more irritable than usual when handling everyday tasks.
  • Seem confused: As overstimulation may affect cognitive processes, they might ask you to repeat yourself or have difficulty going through processes or remembering things.

It’s helpful to remember that overstimulation may look and feel different to everyone. For this reason, the signs of overstimulation might differ from person to person.

Overstimulation and sensory overload are similar experiences, but sensory overload usually refers to the brain having difficulty processing more than one sensory input at once. For example: simultaneously experiencing loud music, flashing lights, and physical touch.

Overstimulation, on the other hand, can come from a mix of sensory, emotional, and mental input.

People with attention deficit hyperactivity disorder (ADHD) may be more likely to feel overstimulated, and when this happens, they might have strong emotional reactions. This can look like an outburst of anger, frustration, or even shutting down completely.

These reactions — sometimes called “ADHD meltdowns” — happen because the brain can’t handle all the input at once.

Autistic people may also experience constant overstimulation. This can look like an “autistic meltdown,” similar to an ADHD meltdown.

Being overstimulated doesn’t necessarily mean you have ADHD or are autistic. Overstimulation can also be a sign of a sensory processing disorder or an anxiety disorder.

Everyone feels overstimulated from time to time. It’s entirely possible to feel overstimulated even if you don’t have any specific disorder or mental health condition. And not everyone with ADHD or autism experiences emotional meltdowns associated with overstimulation.

If you feel overstimulated, certain techniques may help you calm down in the moment.

You can try:

  • Finding a quiet space: Consider stepping away from the noise or chaos for a few minutes or taking periodic breaks to prevent feeling overstimulated.
  • Deep breathing exercises: Slow, deep breaths can help your body and mind relax. You can create a daily 2-minute routine of deep breathing, or try a breathing technique when you feel you’re dealing with more than you can manage.
  • Limiting sensory input: If you tend to feel overstimulated, try using noise-canceling headphones or dimming the lights. Turning your phone and other sources of distraction may also help while completing some tasks.
  • Reminding yourself that you are safe: Try to remind yourself that you’re not in any danger and that you’ll be able to exit the stimulating environment soon.
  • Using grounding techniques: These exercises may help reduce anxiety. Try to focus on a physical sensation, like holding a cold drink, tasting something sour, or pressing your feet into the floor. You can check our list of 30 grounding techniques.

To take a step back for a second, certain long-term strategies can help you if you frequently experience signs of overstimulation.

You may want to consider:

  • Sticking to routines: A regular schedule can help reduce surprises and stress.
  • Eating enough: Hunger may worsen irritability, so try to get enough food by keeping snacks at hand, and stay hydrated.
  • Resting: Like hunger, tiredness can make overstimulation feel worse. Try to get sufficient sleep, especially if you have a big event coming up.
  • Anticipating your triggers: If you identify specific triggers that bother you the most — for example, bright mall lights or loud music — you can actively limit or avoid them, especially during times of overstimulation.
  • Avoiding certain situations: While you can’t always avoid all sources of overstimulation, steering clear of new or potential triggers — like standing near the speakers at a concert or going to the store on the busiest day — may be helpful.

If overstimulation makes daily life difficult, talking with a healthcare professional could help. A therapist can help you process your experiences and learn personalized coping techniques.

You can check out some of the effective ways to find a therapist and access affordable therapy.

Overstimulation may affect your mood, focus, and energy levels, but learning to recognize it is the first step in managing it. Simple strategies, like taking breaks and reducing triggers, can make a big difference with signs of stimulation like irritability, lack of sleep, frustration, and body aches.

If you feel you need additional tools and resources to manage signs of stimulation, these reads may help:

If overstimulation is affecting your day-to-day life, know that you’re not alone. Learning coping techniques can go a long way in improving your quality of life and helping you feel better. If you’d like extra assistance, a mental health professional can help you find ways to cope.