ADHD overstimulation — symptoms, causes, and coping strategies

If you have attention-deficit/hyperactivity disorder (ADHD), you may struggle with ADHD overstimulation. Things other people easily ignore — like a revving engine, a ringing phone, or the smell of lunch mingling with perfume — may cause you sensory overload. 

In this article, we discuss symptoms, causes, and healthy coping strategies for ADHD overstimulation.

You don’t have to deal with ADHD overstimulation or any other symptoms alone. Learn about ADHD treatment from providers on Klarity Health and discover caring, affordable ADHD support.

ADHD overstimulation symptoms

ADHD overstimulation, or sensory overload, happens when one or more of your senses becomes overloaded. You’re bombarded with information you can’t process, understand, or avoid. Simultaneously, sensory overload makes filtering out or ignoring sensory details difficult. Too much strain on your nervous system can result in a panic or anxiety attack.

What ADHD overstimulation looks and feels like

ADHD overstimulation can look and feel like an anxiety attack. You can be uncomfortable both physically and mentally, and if left unchecked, the symptoms of overstimulation can become overwhelming and even lead to a panic attack.

Some of the mental and emotional signs of ADHD overstimulation include:

• Feeling overwhelmed
• Being unable to focus
• Feeling mentally cluttered
• Having racing thoughts
• Being irritable
• Feeling angry or having emotional outbursts, including crying spells
• Having dissociation or shutting down, also sometimes referred to as ADHD paralysis

Physical signs that you’re facing ADHD overstimulation include:

• Shortness of breath
• Dizziness
• Headache or muscle pain
• Tension
• Restlessness energy in the muscles
• Feeling pain or discomfort when touched
• Sleep issues

It’s important to remember that ADHD overstimulation can feel differently for each person. Know your own signs and symptoms so that you can learn to recognize them and take action when you’re overstimulated.

Causes and triggers of ADHD overstimulation

Overstimulation usually happens in busy environments where there’s a lot of people and a lot going on, such as a restaurant, store, or school. These environments are full of visual and auditory clutter and blends of smells, such as food and perfume. 

In these types of environments, someone with ADHD may not be able to filter out things that seem minor to other people. Without the proper support, they can quickly become overwhelmed.  

Overwhelming sensory inputs that can trigger ADHD overstimulation include:

• Sight (visual triggers): bright or harsh lighting (such as fluorescent lighting), flashing or strobing lights, views with too much visual clutter, views with too little visual interest, too many bright colors, environments with too much movement (like scenes changing too rapidly on a screen).
• Sound (auditory triggers): many sounds happening at once, persistent sounds with no discernable purpose or source, loud or sudden sounds, certain pitches (like low hums or high-pitched sounds), too much background noise.
• Touch (tactile triggers): restrictive or rough clothing, unexpected physical contact, too much physical contact (For example, a bear hug that lasts too long), lotion, or other moist substances on the skin.
• Taste (gustatory triggers): specific textures and flavors, such as mealy or mushy foods, foods that are either too bland, overwhelmingly bitter, or earthy. On the flip side, some people with ADHD enjoy spicy foods or sour candies because these flavors release dopamine in the brain.
• Smell (olfactory triggers): strong chemical scents, like perfume and nail polish, smells out of context (for example, food smells in an office setting), prolonged exposure to unpleasant odors.

Increased stress levels from overstimulation often intensify ADHD symptoms, such as poor emotional regulation, inability to focus, and distractibility. Managing these symptoms in an overwhelming environment can be frustrating if you have ADHD. You may want to focus on your work or enjoy a social event, but overstimulation makes it impossible.

Overloaded senses can block your ability to process information, concentrate on work, or even hold a conversation. It may even feel painful for you.

Fortunately, there are plenty of coping mechanisms and techniques for managing ADHD overstimulation.

DIY strategies for managing and treating ADHD overstimulation

Often, ADHD overstimulation can be managed in the moment using effective coping skills and strategies. Some self-help strategies  for managing ADHD overstimulation include the following.

Notice and avoid triggers

An ideal way to deal with ADHD overstimulation is to remove the cause (or yourself from the cause) as quickly as possible once you notice yourself becoming overstimulated. This lets you reset your nervous system and avoid further overload.

Relaxation techniques

Stress is the main contributor to panic attacks and the other aspects of overstimulation. Relaxation techniques calm the nervous system and help you reset. They alleviate strain on your body and mind and give you time and space to address the sensory stimuli in your environment.

For example, try stretching, going for a walk, or practicing deep breathing techniques.

Discover more strategies to calm anxiety and stress.

Sleep

Good sleep is critical for everyone, especially people with ADHD. Regular sleeping patterns help someone with ADHD balance their neurobiology. When you’re tired, you’re extra-sensitive to stressors in your environment because you have less energy to process and dismiss them. A well-rested mind makes it easier to process the stimuli in your environment. 

If you regularly have trouble sleeping, an insomnia treatment plan may help.

Adapt triggering environments

Although avoiding triggers is ideal, it’s not always possible. You can try adapting situations that cause overstimulation to your needs when you can’t avoid them. For example, you might carry a pair of noise-canceling headphones that helps lower the volume on loud environments that are overstimulating. Or you might try closing your eyes if bright lights are bothering you.

Create easily accessible “safe spaces”

It can also help to create “safe spaces” where you can easily escape when you feel overstimulated. For example, you could use your bedroom or an unused office or conference room at your workplace. The idea of a safe places is to use them to help calm you when you’re overstimulated. Fill them with visual, auditory, and other stimuli that soothe you.

Supportive strategies for managing and treating ADHD overstimulation

You can also take ongoing measures to manage your ADHD overstimulation by better managing your ADHD overall using one of the following strategies or a combination of one or more strategies.

ADHD medications

Medication can help with ADHD symptoms, including sensory overload. ADHD medications work by balancing neurotransmitters in your brain, which makes it easier to process sensory input from your surroundings. 

ADHD medications fall into 3 basic categories:

• Stimulant medications
• Non-stimulant medications (learn about stimulants vs non-stimulants for ADHD)
• Antidepressants (also non-stimulants), including selective serotonin reuptake inhibitors (SSRIs) and selective norepinephrine reuptake inhibitors (SNRIs) Learn about SSRIs vs SNRIs.

Determining whether you’d benefit most from a stimulant medication or another option depends on your medical history and the symptoms you want to treat. To find a healthcare professional who can recommend whether prescription drugs are right for treating your ADHD, connect with an ADHD treatment provider on Klarity Health. 

ADHD therapy

There are 3 different types of ADHD therapy traditionally used to treat ADHD. Each helps you manage different aspects of ADHD, including physical, sensory, and mental difficulties. Alone or combined, they can help you become more organized, combat sensory processing difficulties, and regulate your thoughts and emotions more effectively.

ADHD support groups or online communities

ADHD support groups help you build a network that includes other people with ADHD. The people in your group will understand what you’re dealing with on a deeper level because they’re experiencing similar things. They may be able to share practical advice and strategies for managing overstimulation and other common ADHD symptoms. 

To find local ADHD support communities, search “ADHD support groups in [your area]” in your preferred search engine. Some groups meet in person, while others only meet online. Some may do both. 

Is ADHD overstimulation the same as hypersensitivity?

Overstimulation and hypersensitivity are closely related but 2 different things.

• Hypersensitivity is the state of being more sensitive to sensory stimuli. 
• Overstimulation is what occurs when stimuli overload the senses. 

In other words, overstimulation results from hypersensitivity. 

If you’re hypersensitive, you’re more likely to become overstimulated from sensory input. And hypersensitivity is a symptom of ADHD. For instance, someone with hypersensitive hearing from ADHD or in general may become overstimulated in grocery stores or restaurants, where overhead music and multiple conversations occur simultaneously. 

Is sensory overload the same as ADHD overstimulation?

Sensory overload is a term that describes whenever your brain takes in more stimuli or information than it’s able to process. ADHD overstimulation happens when someone with ADHD experiences sensory overload. Anyone can experience sensory overload, but people with ADHD are more likely to because of how their brains work. 

People with ADHD can’t filter out the minute details that others ignore, meaning they receive and process virtually every sound, texture, sight, and smell around them. For this reason, it takes them longer to sift through sensory information and determine what’s essential and what’s safe to tune out. 

When there’s an excess of stimuli in an environment, it can become overwhelming to try and process every sensation they’re experiencing. This is when sensory overload occurs. 

Sensory processing disorder (SPD)

Those who struggle with sensory overload may also have sensory processing disorder (SPD). SPD is a unique disorder but is also common in people with ADHD and autism spectrum disorder. It’s characterized by both overstimulation and understimulation. 

People with SPD may have aversions to certain food textures, clothing, or sounds, or they may exhibit thrill-seeking tendencies and put themselves in danger because they feel under-sensitive to stimuli. 

Many healthcare professionals don’t think that sensory processing disorder is separate from sensory overload, but rather a symptom of ADHD or autism. It isn’t recognized as a stand-alone medical diagnosis.

If you struggle with self-regulation and avoid entire food groups, fabrics, or environments related to sensory overstimulation, you could have SPD related to ADHD or autism. The best way to find out and get the right treatment is to talk to a medical professional. 

What about ADHD understimulation?

People with ADHD can also be understimulated, which is the opposite to ADHD overstimulation. While ADHD overstimulation happens when there is too much stimuli for the brain to process, understimulation happens when there’s not enough stimuli. This can lead to feelings of boredom and restlessness.

Although anyone can become bored or understimulated, research shows that the brains of people with ADHD have different levels of dopamine. Certain areas of the brain that are critical in the reward and motivation systems are also underactive in people with ADHD — which causes them to constantly seek out new stimuli. 

This may explain why people with ADHD become understimulated easily when faced with repetitive or boring tasks. Their brains crave stimulation,  but not to the level that overstimulation happens.

Get support for ADHD symptoms and ADHD overstimulation

If you aren’t coping with your ADHD symptoms and ADHD overstimulation on your own, you may benefit from personalized ADHD treatment. On Klarity Health, find providers who offer therapy and/or medication and get fast, convenient, affordable ADHD treatment, no insurance needed. Find a provider and schedule an appointment today.

The information provided in this article is for educational purposes only and should not be construed as medical advice. Always seek the guidance of a qualified healthcare professional with any questions or concerns you have regarding your health. Providers on Klarity Health are independent practitioners with full medical authority. No diagnosis result or treatment option is guaranteed for the services rendered through the Klarity Health platform.

If you’re having a mental health crisis or experiencing a psychiatric emergency, it’s crucial to seek immediate help from a mental healthcare professional, such as a psychiatrist, psychologist, or therapist. You can also call your local emergency services, visit your nearest emergency room, or contact a crisis hotline, such as the National Suicide Prevention Lifeline, by calling or texting 988 or dialing the Lifeline’s previous phone number, 1-800-273-TALK (1-800-273-8255) in the U.S.

How we reviewed this article: This article goes through rigorous fact-checking by a team of medical reviewers. Reviewers are trained medical professionals who ensure each article contains the most up-to-date information, and that medical details have been correctly interpreted by the author.