When I tell you I thought I was losing my gosh-dang mind, friend, I mean it. The constant yap-yap-yapping of the dogs (both mine and the neighbor’s), the messy kitchen countertop covered in coffee grounds (because coffee is exactly what I should be drinking when I’m already anxious, right?), and of course the self-induced overwhelm that comes as a direct result of doom-scrolling on Insta… All of it was flipping the fight-or-flight switch in my body to ON. And that’s when I realized it: Yup, I was overstimulated. I was overstimulated from social media and technology, to be precise. All the entertainment, the instant dopamine hits from social media, and the constant stream of noise and information had me feeling drained. If you’ve been dealing with social media and digital overload, keep reading. I’m sharing my 5 best tips for overstimulation coping techniques and finding relief.
I needed a break. I needed to close alllll the tabs. I needed to log off alllll the social media apps that are in no way relaxing.
Do you ever get like this?
When you’re simultaneously overwhelmed and also bored out of your mind?
Netflix feels dull, Instagram is all the same 20 women in beige outfits stirring their iced coffees with manicured fingers (which to be fair, I usually don’t mind), and even my mood for binge-reading on my Kindle has died a slow death.
If any of this rings true for you, you might be in Overstimulation Mode like me.
But don’t worry. We don’t have to stay stuck this way. We’re just overwhelmed because we have a constant stream of information and entertainment that’s basically short-circuiting our brain.
So, to help fight those feelings and get to normal again, here are a couple things you might like trying with me.
Oh, if you like this post, you might also like these 15 ways you can practice self care, no matter how busy you are!
My top hacks and techniques for coping with overstimulation
Tip 1: Turn on time restrictions for your social media.
This sounds obvious, but if you’re dealing with social media overstimulation then you need… like, less social media.
Go into your settings, set the time restriction for Instagram, TikTok, Facebook, whateves, to 30 minutes or so.
This will prompt your phone to tell you sweet things like, “Yo, you’re wasting your life away. Get off your friggin phone and go touch grass.”
Tip 2: Stop consuming; start creating.
One of the most fun techniques to deal with digital overstimulation and social media overload is to simply get creative.
Take alllll that extra time you saved from getting off your phone and turning off your TV, and put it toward something creative.
Watercolor is my personal favorite for creating, and I love getting to use my hands to make something – even if, truthfully, it looks like a 5-year-old fingerpainted it.
You can also try baking, writing, sketching, gardening, knitting, playing an instrument, and a ton of other hands-on creative outlets.
The point is to give your brain a break from overstimulation by the constant influx of information and entertainment, and use your brain for something fun and imaginative.
Tip 3: Turn your eyes to nature.
I mean it.
Get your cute lil booty OUTSIDE.
Take a hike (literally, not in a “Take a hike, Jack😠” mean-kind-of-way), walk along the beach, sit in a park and bird watch, listen to the wind in the leaves, make friends with the ducks in a neighborhood pond, etc.
Just get outside, keep your phone in your pocket, and allow yourself to just exist in the present moment.
Tip 4: Get comfy in the quiet.
I don’t know about you, but I can’t seem to take a 5 minute drive to the grocery store without needing to play music in my car. I think that might actually not be super healthy.
It’s good for you to be comfortable in the silence, especially by yourself.
So instead of filling the silence with background noise like music, TV, or podcasts, let yourself be surrounded with quiet. Listen to your own inner voice and see what she has to say.
Sometimes we use music and noise to ignore internal issues that we really should be giving time to.
And even if everything in your life is going perfectly, try it anyway. Silence is good for overall clarity and creativity.
Tip 5: Take some deep breaths (like, real deep).
Have you ever noticed how shallowly we tend to breathe? Especially when I’m busy or stressed, I tend to take light breaths from my chest. As a gal who was in every musical group you can imagine in high school, I should know the importance of a deep, belly breath.
Intentional breathing is also a great overstimulation coping technique.
A good, simple breathing practice is 4-4-4-4 breathing (or “box breathing.)
Take a deep, slow breath through your nose for 4 counts and imagine the breath filling your whole belly (yes, you have to poof your belly out. No one’s watching, and even if they are, who cares? – just do it), hold the breath for 4 seconds, slowly release the breath for 4 seconds til your lungs are empty, then hold for 4 seconds and repeat.
The point of this exercise is to regulate stress and anxiety.
Tip 6: Turn off notifications
Overstimulation and digital overload can come from feeling like you’re constantly available to everyone, at all times.
It can also come as a result of constantly having a reason to reach for your phone and be on social media, different apps, or your email.
A simple solution is to just turn your notifications OFF.
When your notifications are ON, you’re being bombarded with reasons to get back on your phone.
TomCat79 liked your post, BeckyFromHighSchool started a live video, That Guy You Ghosted on Hinge is, like, not getting the hint and is asking you what your favorite kind of cheese is.
You get the gist.
Turn your notifications off, and don’t turn them back on until you’re ready, or until it’s the time of day you set aside for social media.
Tip 7: Read a book before bed instead of scrolling
There’s nothing more relaxing in the evening than getting into a comfy pair of pajamas, lighting a scented candle, and cozying up with your latest book obsession.
And I’m pretty sure there’s nothing less relaxing in the evening than doing what you already did for half your day at work: Scrolling.
The blue light of your screen, the music in every TikTok video, and the gradual creeping of emptiness that comes from watching everyone’s highlight reels makes for some truly terrible late night ambiance.
Put the phone down, turn the TV off, and pick up some light reading material.
Whether you’re reading a physical book or your Kindle, it doesn’t matter. Reading is a great overstimulation coping technique because it gives your brain time to relax and unwind, without the dopamine addiction hit of social media.
Tip 8: Listen to instrumental music
If you’re anything like me, you might not get much quiet time. I feel like I’m talking to someone, or someone’s talking to me, most of my waking hours.
So sometimes, pop music or music with words is just… too much.
If you feel overstimulated, but you like to have music on while you’re driving or working, try instrumental music.
It’s calming, beautiful, and scratches that itch in your brain that’s begging for something different.
You might also enjoy…
- How to Create the Perfect Morning Self Care Routine
- My 5 Self Improvement Reading Recs for Women in Their 20s
- 30 Day Wellness Challenge to Become “That Girl”
- 30 Day Glow Up Challenge
Conclusion: How to find relief from overstimulation and digital overload
Look, we’re living in the 21st century. Everything is digital, everyone is reachable, everything makes sound and goes ping! to get your attention. Oh, and we basically have all the knowledge and entertainment we could want just sittin’ in our back pocket.
So, it makes sense that we’re gonna be overstimulated, emotionally drained, and burnt out from digital overload from time to time.
But that’s only if we fail to set up boundaries with ourselves, our time, and other people.
Take the steps you need to make the internet age work for you – not against you.
Set this time restrictions on your apps, turn your notifications off when you’re off work, and don’t be afraid to sit in silence and think about how great life is… without turning it into an Instagram post.
Sending you love and lots of virtual hugs (yes, I know that’s ironic given the topic of this post. If I could give you a real hug, I would.)
XO, Sav
P.S. If you liked this post on overstimulation coping techniques, I’d super appreciate if you took a quick moment to share it! Thanks in advance, friend 🙂
