If you’ve ever found yourself snapping at a friend or partner after a long, frustrating day, you’re not alone. A viral tweet recently summed it up: “I can be really mean when I’m overstimulated.” It clearly resonated with a lot of people, racking up over 55,000 retweets. But what exactly is happening in your brain when you feel like this?
Here’s what’s really going on: When we experience too much input from our surroundings — like loud noises, bright lights, or even too many notifications on our phone — our brains can get overwhelmed. “Your brain takes in information through your senses — sight, sound, touch, taste, and smell — to help you understand your environment,” says psychotherapist Manahil Riaz. But when there’s too much going on, this sensory overload can leave you feeling overwhelmed and cranky.
How Your Brain Reacts to Overstimulation
When you’re overstimulated, your brain’s decision-making center, the prefrontal cortex, goes offline, according to Emma Shandy Anway, a therapist in California. Instead of thinking logically, your brain switches into “fight, flight, or freeze” mode, reacting to stress as if it’s in danger.
In this state, it’s harder to stay calm or think clearly. You might find yourself lashing out or getting frustrated more easily, especially if you’ve been dealing with a series of stressors throughout the day. For example, you wake up late, spill your coffee, and then get stuck in traffic. That last little thing might be enough to push you over the edge. Your brain’s not thinking about staying chill — it’s just reacting.
Technology Is Adding to the Stress
On top of real-life stress, our phones and constant notifications are also contributing to sensory overload. “Technology is a huge part of why we’re overstimulated,” says Riaz. With texts, social media, and emails constantly bombarding us, it’s easy to feel overwhelmed. And while we might be addicted to our phones, what we really crave is peace and being present in the moment — something our devices make hard to achieve.
One way to reduce this tech-induced stress is to set boundaries. Try turning off notifications or leaving your phone in another room when you need a break. Giving yourself space from your devices can help you feel more grounded and less frazzled.
What You Can Do to Calm Down
Feeling overwhelmed is a normal part of life, but it’s important to find ways to calm your nervous system when things get intense. Anway recommends starting with something simple: deep breathing. Focus on making your exhale longer than your inhale to signal to your brain that you’re not in danger. This can slow down your nervous system and help you regain control.
Another useful trick is mindfulness. When you’re feeling overstimulated, take a second to focus on small details around you. For example, look for three things that are green. This helps redirect your attention and can make you feel less overwhelmed.
Small Changes Can Make a Big Difference
Preventing overstimulation isn’t just about what you do when you’re stressed, but about building small habits into your daily routine. Things like not checking your phone first thing in the morning, giving yourself a few minutes to relax during the day, or setting a reminder to check in with yourself can help reduce overall stress.
You don’t need to overhaul your life or commit to hour-long yoga sessions every day. Small changes can have a big impact, especially when you make them part of your regular routine, not just something you do when you’re totally burned out.
Finding ways to stay balanced, even when things are hectic, is key to feeling more in control and less reactive. It’s all about making little adjustments that help you feel calmer and more connected to yourself — and, in turn, the world around you.
