If you're autistic, dealing with overstimulation is common. It happens when your brain can't handle all the stimuli. This can include sounds, lights, touch, or even thoughts and emotions.
When you're overstimulated, you might feel physical symptoms like headaches or stomachaches. You could also feel emotionally overwhelmed.
But don't worry, there are ways to manage it. In this blog, I'll share 11 simple tips to help you feel more balanced and in control.
1. Get to Know Yourself
The first step is to recognize when you're feeling overwhelmed. Pay attention to when it happens and what triggers it. This way, you can plan better for next time.
Understanding your limits helps you make better choices. It lets you know which situations are worth engaging in.
2. Create Structure in Your Day
Having a routine can reduce surprises that overwhelm your brain. Plan your day to leave more mental space for handling stimuli. Make a daily schedule with key activities to feel more in control.
3. Know Your Limits
Setting boundaries is key to balance. Pushing past your limits can lead to overstimulation. Knowing your needs and limits helps you set better boundaries.
It's okay to say "no" when something feels too much. This helps you stay within your comfort zone.
4. Practice Mindfulness or Meditation
Meditation or mindfulness can calm your mind. It helps you manage internal stimuli and process what's around you better. Regular practice makes you more capable of handling stress.
5. Listen to Music or Podcasts
Music can relax you. Find calming music to disconnect from overwhelming stimuli. Podcasts can also distract you, giving your mind a break.
6. Get Moving!
Exercise releases tension and clears your mind. Walking, yoga, or any exercise helps process and release overstimulation. It's a simple way to find calm.
7. Read a Book
Books offer a mental escape from chaos. Reading focuses your mind on one thing. If reading is too much, try an audiobook for a soothing break.
8. Use Headphones
Headphones reduce external noise. They help create a calmer space for you. This is a quick way to prevent overstimulation from getting worse.
9. Retreat to a Quiet Space
At times, finding a quiet space is the best thing you can do. A quiet room limits stimuli and offers a chance to reset. Take a moment to breathe and calm down before going back out.
10. Try Breathing Exercises
Breathing exercises can center your mind and calm your nervous system. They might not work for everyone, but they're worth trying. There are many guided breathing exercises on YouTube to explore.
11. Be Kind to Yourself
It’s easy to compare yourself to others, feeling like you need more rest or space. Remember, it’s okay to need more time to recharge. Self-compassion is key—don’t be hard on yourself for needing a break. Take care of yourself because you deserve it.
Conclusion
Overstimulation is a part of life, and it's completely okay to experience it. What’s most important is not letting it build up to the point of mental exhaustion. These tips may not work for everyone, but they offer helpful strategies for many.
It’s a process of finding what works for you and learning to manage overstimulation in a way that feels right. I hope these ideas can help you find balance and peace when things feel too much.
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