The Body’s Response to Overstimulation: Insights and tips from a therapist
When we think about overstimulation, we often associate it with an emotional or mental state. But overstimulation affects more than just your mind—it impacts your entire being, including your physical body.
Leading up to something exciting coming out (hopefully soon!), I’ve decided to make the topic of overstimulation a bit of a mini-series here on the blog. If you haven’t read anything about overstimulation yet, I suggest you start with this post on overstimulation. The rest of the series will continue here: screentime and overstimulation, understimulation (the forgotten sibling), and tips on feeling overwhelmed with the world today.
One thing I tell my clients almost daily is this: We don’t exist in a vacuum.
This idea often comes up with clients struggling to balance personal and professional lives, especially when validating how much either can affect the other. But this connection goes beyond life categories; it also extends to our own bodies and internal experiences.
Let me explain.
Our body’s systems constantly interact and communicate with each other, the majority of which happens outside of our conscious awareness. When we feel anxious, our body responds with physical symptoms like a racing heart or butterflies in our stomach. But sometimes, the opposite happens: We notice the physical sensations first and only then realize that we’re anxious. Our bodies always signal information through emotions, bodily sensations, and thoughts.
This means that when we’re overstimulated, we feel it throughout our entire bodies.
How overstimulation may appear in your body: The most common physical manifestations
While everyone experiences overstimulation in their own way, certain physical symptoms are common across many individuals. These include:
Racing heart
Digestion issues/stomach pain
Exhaustion/fatigue
Sensitivity to light, sounds, smells, or textures
Restlessness or a strong need to escape
Headaches
Muscle tension
These symptoms are common, but not everyone will experience all of them. Some people may have just one or two; others may experience a combination; others may experience none of these at all. You don’t need to “check the boxes” to experience overstimulation—everyone’s body responds in its own way.
A great way to determine whether you’re overstimulated is to tune in to your body’s responses in overwhelming situations. Often, the body tries to communicate how we’re feeling before our brain can process it consciously.
How can you tell if it’s overstimulation or something else?
Differentiating between physical responses caused by overstimulation and other bodily experiences is a skill that takes time and attention to develop. While it may feel intimidating at first, this awareness is empowering—it allows you to better respond to your body’s needs.
Start by Tracking Your Responses
To build this skill, you’ll need to start with observation. Here are a few prompts to help you track:
When did you experience overstimulation?
Try to be specific with your examples, or track your sensations in the moment.How did you come to realize you were overstimulated?
Was it a thought, a physical reaction, or a particular event that clued you in?How did you experience overstimulation physically?
While mental and emotional responses are important, focus on the physical sensations you felt—racing heart, muscle tension, fatigue, etc.
Once you begin connecting these internal experiences with external stimuli, you can start identifying patterns. This creates a “database” of how overstimulation shows up in your body, making it easier to respond and cope.
I’ve tracked my symptoms — now what?
After tracking your physical responses and identifying your triggers, you’ll have enough information to start predicting when overstimulation may arise and prepare accordingly.
For example: If you notice that every time you’re on the train during peak hours, you start feeling sensitive to sounds, smells, and light, you can make proactive adjustments like bringing noise-canceling headphones, earplugs, or sunglasses to reduce these stressors (aka: sensory tools).
By identifying patterns and learning to prepare for them, you give yourself better tools for managing overstimulation.
The power of listening to your body
It’s essential to recognize how overstimulation impacts your physical body and give words to those experiences. We live in a world that encourages disconnection from our physical and emotional needs. However, the more you listen to your body, the better equipped you’ll be to meet your needs.
Our bodies are always sending signals. Yes, they signal when we’re hungry, tired, or cold, but they also signal how safe we feel in our environment—and sensory safety is a vital part of that.
By listening to these signals and taking action when your body tells you it’s time, you can start to shift your life. You can build stronger relationships, better mental clarity, and improved self-awareness.
What could change in your life if you started listening to your body’s signals?
Overstimulation is a signal, just like hunger or exhaustion, but one that reflects your body’s need to feel safe and calm. It might not always be easy to listen to these signals, but taking the time to learn them and respond intentionally is a radical act of self-care.
So: What’s the first small step you can take today to tune in and respond to your body’s needs?
