Why Feeling Overstimulated Doesn’t Mean You’re Lazy

Have you ever found yourself overwhelmed by a chaotic environment or unable to process everything happening around you? Maybe it’s the sound of kids crying, the roar of traffic, or simply juggling too many responsibilities at once. If your immediate reaction is to shut down and feel "lazy," you're far from alone.

In fact, a survey found that 82% of Americans have experienced overstimulation at some point in their lives. While it may seem like your brain is betraying you, what’s happening is your nervous system is reaching its maximum capacity to process sensory information. This phenomenon, called sensory overload, affects your ability to focus and act but it’s not your fault, and it doesn’t mean you’re lazy.

Here’s what sensory overload really is, what causes it, and how to calm your mind and body when it feels like too much.

What Is Sensory Overload?

Sensory overload occurs when your nervous system receives more sensory information than it can handle. Every day, your brain processes countless inputs from your five senses: sound, sight, touch, smell, and taste. But when the input becomes overwhelming, your nervous system perceives it as a threat, triggering either hyperarousal (fight-or-flight) or hypoarousal (freeze).

"Sensory overload is what we all experience when we have too much sensory information coming in," explains April Snow, LMFT, a therapist who specializes in working with highly sensitive and introverted individuals. When the nervous system becomes overloaded, it can’t properly regulate itself, leaving you frazzled or completely shut down.

What Causes Sensory Overload?

Certain factors make your nervous system more susceptible to sensory overload. According to Caitlin Slavens, MC, R Psych, a registered psychologist, sensory overload is more likely to happen when your nervous system is already taxed by:

• Stress: High levels of stress deplete your mental and physical reserves, making it harder for your brain to handle additional input.

• Fatigue: Sleep deprivation leaves your nervous system less equipped to manage sensory input.

• Health Issues: Illness, hunger, or dehydration can reduce your ability to regulate sensory information.

Additionally, some people may naturally have a lower threshold for sensory input due to conditions like ADHD, sensory processing disorder, autism, or trauma history.

Signs You’re Overstimulated

When your nervous system becomes overstimulated, it can manifest in two ways:

Fight-or-Flight Mode

In this state, your body reacts as though it’s under attack, even if the stressor isn’t life-threatening. Signs include:

• Anxiety or irritability

• Racing thoughts

• Rapid breathing

• Feeling overwhelmed or angry

Freeze Mode

Here, your body shuts down in response to the stressor, leaving you feeling stuck. Symptoms include:

• Lethargy or numbness

• Difficulty concentrating

• Trouble making decisions

• A feeling of being "lazy" or "unmotivated"

“When you're in these stress states, your prefrontal cortex the part of the brain responsible for clear thinking and decision-making goes offline,” Snow explains. “It becomes hard to focus, think, or even sleep.”

Expert-Approved Strategies to Manage Overstimulation

The good news is that sensory overload doesn’t have to control your life. With the right tools, you can calm your nervous system and regain a sense of control. Here are eight expert-backed strategies to help:

1. Remind Yourself That You’re Safe

When your nervous system is in overdrive, it misinterprets sensory input as a threat. Reassure yourself with calming self-talk, such as, "I’m safe, and I can handle this." This simple affirmation signals your brain to step back from fight-or-flight mode.

2. Shift Your Focus

If you can’t escape an overstimulating environment, redirect your attention. Turn your head and slowly look left to right, taking in your surroundings. This helps your brain "zoom out" and recognize that there’s no immediate danger, creating a sense of calm.

3. Slow Down

Rushing through tasks adds to the stress on your nervous system. Instead, take a moment to slow your pace, even if it’s just slightly. "Slowing down gives your nervous system space to process information," Snow says.

4. Take a Sensory Break

Step away from the overstimulating environment if possible. Spend a few minutes alone in a quiet space, like a bathroom or garden. For parents, this might mean putting your baby in a safe place while you take a moment to recharge.

5. Practice Mindful Breathing

Mindful breathing exercises can help reset your nervous system. Try box breathing: Inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. Repeat until you feel more grounded.

6. Engage in Bilateral Movement

Left-to-right movement, such as walking or swaying from foot to foot, helps "wake up" your brain and process sensory input more effectively. If you’re seated, try tapping your hands alternately on your thighs.

7. Apply Pressure to Your Body

Deep pressure on your chest or abdomen can be soothing to the nervous system. Hug yourself, place your hands on your belly, or use a weighted blanket for extra comfort.

8. Combine Techniques

You can mix and match strategies for greater effectiveness. For example, combine deep pressure with mindful breathing while repeating calming affirmations like, "I’m safe."

When to Seek Professional Help

While these strategies can be incredibly helpful, there are times when sensory overload may require additional support. If overstimulation frequently disrupts your daily life or prevents you from functioning, consider reaching out to a healthcare provider or mental health professional. They can help identify underlying conditions and develop a personalized plan for managing sensory overload.

The Bottom Line

Sensory overload isn’t laziness it’s your body’s way of signaling that your nervous system is overwhelmed. By recognizing the signs and using strategies to calm your mind and body, you can regain control and feel more at ease.

The next time life feels like it’s too much, remember: You have the tools to bring yourself back to calm.

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