In a society filled with constant input—digital messages, ambient noise, emotional demands—overstimulation has become a daily struggle. When our brains receive more information than they can process, we may experience anxiety, fatigue, or mental fog.

The good news is that overstimulation can be managed effectively. With the right techniques, we can build awareness, care for ourselves, and foster resilience. This blog post offers practical, research-backed strategies to reduce overload and restore a sense of balance.

Grounding Techniques

Regulating the Nervous System in the Moment

One of the most effective ways to counter overstimulation is by practicing grounding techniques. These help calm the nervous system and bring your attention back to the present.

The 5-4-3-2-1 Technique

This method uses the five senses to slow the brain’s stress response and calm the mind and body. It involves identifying:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This sensory-based practice has been shown to reduce anxiety and help manage excessive input (Scataglini & Giacomozzi, 2020).

Deep Breathing and Polyvagal Activation

Slow, diaphragmatic breathing activates the parasympathetic nervous system, helping the body shift out of fight-or-flight mode. Box breathing—inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4—is particularly helpful during sensory overload. Porges (2011) found that vagal tone plays a key role in emotional regulation and stress resilience.

Digital Boundaries

Creating Space from Information Overload

In 2025, technology remains one of the most persistent sources of overstimulation. Learning to use it thoughtfully and intentionally is essential for maintaining mental clarity.

Implement Tech-Free Times

Designate screen-free periods during your day, especially in the morning and evening. Make bedrooms and mealtimes tech-free zones to promote relaxation and connection. A 2018 study found that limiting screen time to 30 minutes per day significantly reduced anxiety and depression symptoms (Hunt et al., 2018).

The “Batching” Technique

Instead of responding to notifications in real time, group digital tasks—such as checking messages or emails—into 2–3 designated periods per day. This reduces task-switching and conserves mental energy (Mark, 2015).

Curate Your Digital Environment

Unfollow or mute accounts that provoke stress or anxiety. Subscribe only to content that feels supportive or meaningful. Since the brain processes negative information more intensely than positive, managing your media intake is key to reducing emotional overload (Rozgonjuk et al., 2020).

Intentional Sensory Inputs

Managing External Stimuli Proactively

Like nutrition, our sensory systems benefit from balanced and intentional input. Mindfully shaping your sensory environment supports overall well-being.

Noise Management

In overstimulating environments, use noise-canceling headphones or listen to white noise or calming music to create an auditory buffer. A 2022 meta-analysis found that these techniques significantly reduced perceived stress in urban settings (Fernández-Pérez et al., 2022).

Visual Simplification

Clutter increases visual stimulation and can raise cortisol levels. Simplify your environment, lower screen brightness, and opt for soft lighting in the evening to cue your brain for rest.

Tactile Grounding Tools

Weighted blankets, textured stress balls, or grounding stones can redirect attention to the body and reduce overstimulation through tactile input.

Sustainable Self-Care Habits

Consistency in small, daily practices builds long-term resilience and reduces sensitivity to overstimulation. Prioritize sleep, include gentle movement, and build natural transitions into your day.

Sleep: Inadequate rest can increase sensory sensitivity and make filtering input harder. Aim for 7–9 hours of sleep and create a calming bedtime routine to help your brain wind down.
Movement: Stretching, yoga, and nature walks help the body release stress and support cognitive processing. Movement also helps reduce rumination (Craft & Perna, 2004).
Breaks: Even a five-minute pause between tasks can give your brain a chance to reset and recharge.

When to Seek Support

Sometimes, overstimulation starts interfering with daily life. If you’re experiencing ongoing exhaustion, anxiety, irritability, or difficulty concentrating, professional support may be helpful. Therapy offers a space to explore the root causes of overstimulation, identify triggers, and develop personalized coping strategies.

Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.

References

Craft, L. L., & Perna, F. M. (2004). The benefits of exercise for the clinically depressed. Primary Care Companion to the Journal of Clinical Psychiatry, 6(3), 104–111. https://doi.org/10.4088/PCC.v06n0301

Fernández-Pérez, A., Ayuso-Mateos, J. L., Salazar, A., & Miret, M. (2022). Soundscapes and health in urban environments: A systematic review. Science of The Total Environment, 806, 151247. https://doi.org/10.1016/j.scitotenv.2021.151247

Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology, 37(10), 751–768. https://doi.org/10.1521/jscp.2018.37.10.751

Lieberman, M. D., Inagaki, T. K., Tabibnia, G., & Crockett, M. J. (2007). Affect labeling reduces amygdala activity. Psychological Science, 18(5), 421–428. https://doi.org/10.1111/j.1467-9280.2007.01986.x

Mark, G. (2015). Multitasking in the digital age. Morgan & Claypool Publishers.

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.

Rozgonjuk, D., Levine, J. C., Hall, B. J., & Elhai, J. D. (2020). The association between problematic smartphone use, depression and anxiety symptom severity, and objectively measured smartphone use over one week. Computers in Human Behavior, 100, 129–137. https://doi.org/10.1016/j.chb.2019.06.035

Scataglini, S., & Giacomozzi, C. (2020). The benefits of sensory grounding and proprioceptive stimulation for stress regulation. International Journal of Environmental Research and Public Health, 17(23), 8736. https://doi.org/10.3390/ijerph17238736

This blog post was written by Anna Worden.

This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.

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