How does ADHD cause overstimulation? What can I do about it?

Have you ever been to New York City in the United States? If you haven't, it's a city full of loud noises, large crowds, and bright lights. This can cause overstimulation in some people, especially those with ADHD.

When moments with loud noises, bright lights, and other demanding tasks all hit at once, people with ADHD can experience those moments at a faster pace and more intensely than others without ADHD.

Overstimulation, also called "sensory overload", happens when one or more of the five senses receive more information than the brain can process at once. It's very common for those with ADHD (attention deficit hyperactivity disorder).

Because of the chemistry of an ADHD brain, this can result in the body going into fight-or-flight mode.

How can you tell you're overstimulated?

Overstimulation can look different for everyone, and a person may have different triggers than others.

Examples of triggers:

• Loud music in a restaurant

• Repetitive pen clicking

• Crowded grocery store

• Multiple tasks/projects

Common symptoms:

• Restlessness that can be uncomfortable

• Migraines or headaches

• Stress or anxiety

• Increased irritability

Someone with ADHD may be wondering why they get uncomfortable being in a crowded grocery store or if the sound of someone repeatedly clicking their pen makes them want to scream.

This is because the ADHD brain struggles to filter sensory input, making it difficult to be in common settings. This sensory processing challenge is called hypersensitivity.

What is hypersensitivity?

Hypersensitivity is a "heightened "experience of all five senses: sight, smell, touch, taste, and hearing. This can be a challenge for those with ADHD to exist in common places, eat common foods, and hear common sounds.

Examples of hypersensitivity responses:

• The taste and texture of certain foods can be difficult

• Inability to focus due to constant noises, such as someone clicking their pen

• Anxiety when learning something new

• Unable to stay focused due to bright lights

Even though overstimulation is a common trait in those with ADHD, there are ways to manage it. The best way to begin managing overstimulation when having ADHD is to recognize the triggers.

After recognizing the triggers, you can use different strategies to manage overstimulation:

• Modify your personal and work environment. Create an environment that is tailored to your tolerance for sensory inputs. If bright lights are a trigger, choose a dimly lit environment. If smells are a trigger, make sure to bring a spray that neutralizes the air.

• Practice relaxation techniques. Take deep breaths when feeling overstimulated. Check out this Byte on ADHD coping skills for steps on how to breathe when overstimulated.

• Establish routines. Creating a routine helps to eliminate overstimulation because the day becomes more predictable. This can help the brain know what is coming.

• Seek support. Sometimes we need some extra help, and that is okay. If overstimulation becomes too much, reach out to a therapist or coach for help.

ADHD brains process sensory inputs differently. A variety of tools and strategies can hep you manage overstimulation.