What is Overstimulation?
Overstimulation is when the brain is hit with more sensory input than it can handle and goes into overwhelm. It can be a combination of visual, auditory and environmental stimuli that causes discomfort and reduces cognitive ability.
Try leading a team meeting surrounded by constant notifications, bright screens and overlapping conversations. Your brain can’t filter and prioritise the input and you’re distracted and stressed. While anyone can experience overstimulation, it’s often more intense in high pressure roles and for people with conditions like anxiety, ADHD or sensory processing sensitivities.
Overstimulation Symptoms
Leaders experiencing overstimulation may notice:
- Poor focus: Can’t keep attention on tasks or conversations.
- Irritability: Short temper or frustration, affecting team dynamics.
- Restlessness: Can’t sit or concentrate for long periods.
- Brain fog: A persistent haze that affects decision making.
- Physical discomfort: Headaches, fatigue or sensitivity to light and noise.
Recognise these signs early to prevent overstimulation from impacting performance.
Causes and Triggers of Overstimulation
Overstimulation is often a combination of multiple stimuli overlapping, which is amplified in the corporate world. Common triggers are:
- Constant notifications: Emails, messages and alerts interrupting your focus.
- Loud environments: Open plan offices or noisy meetings.
- Bright or harsh lighting: Fluorescent lights or too much screen time.
- Back to back tasks: A packed schedule with no mental recovery time.
- Crowded spaces: Networking events or busy office environments.
By knowing and understanding these triggers you can manage them proactively.
How to Overcome Overstimulation
When you feel overwhelmed, you need to pause and reset. Here are practical strategies for corporate leaders:
1. Recognise the signs
Awareness is key. Pay attention to your body and mind when stress starts to build. Are you losing focus or feeling on edge? Recognise these moments early so you can intervene.
2. Mindfulness
Take short moments to centre yourself. Body scanning or focusing on your breath can reduce stress and clarify thinking. A two minute mindfulness break between meetings can work magic.
3. Breathing exercises
Simple breathing techniques like box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) can calm your nervous system. You can do these discreetly during stressful moments.
4. Change your environment
Whenever you can, change your surroundings. Dim harsh lights, close the door to reduce noise or move to a quieter space to refocus.
5. Set boundaries
Communicate with your team to set boundaries. Turn off non-essential notifications or set “do not disturb” hours to have uninterrupted focus time.
How to Prevent Overstimulation
Prevention is better than cure. Try these in your daily routine to reduce the likelihood of overstimulation:
1. Know your triggers
Reflect on times when you felt overwhelmed. Was it due to a loud environment, too much multitasking or not enough rest? Knowing your patterns will help you prepare.
2. Wellbeing
Leaders neglect their own health for work. Prioritise sleep, nutrition and exercise to build resilience to stress. A rested mind processes sensory input better.
3. Get into nature
Take breaks in nature. A morning walk or even a few minutes outside can reduce stress and refresh your mind for the day.
4. Limit digital overload
Limit screen time where you can. For example, start your day without checking emails first or schedule screen free breaks during the day.
5. Create calming spaces
Add calming elements to your office like soft lighting, noise cancelling headphones or minimalist decor to reduce sensory demands.
When to Seek Help
If overstimulation is impacting your leadership or personal wellbeing, consider seeking professional guidance. Therapists, coaches or mentors can help you create strategies tailored to your needs. There’s strength in knowing when to ask for help.
Take Control of Overstimulation
As a corporate leader your ability to stay calm and focused affects not only your performance but your team’s success. By recognising the signs of overstimulation, addressing the triggers and taking preventative measures you can create an environment that supports clarity and productivity.
Talk with us today and take control of overstimulation. Consider coaching for a wellbeing solution and lead with joy.
