If you’re overstimulated, find a mini-escape, like going out to your car to get something you “forgot.”
The TV is too loud. The children stomp up and down the corridor. It sounds like a Tasmanian devil doing the dishes in the kitchen. I’ve already calculated in my mind that it will be 32 more hours before I can get out of the house by myself… and it seems like forever.
Sometimes it’s mornings with the kids — or a weekend retreat at work with a bunch of rowdy co-workers or roommates with impromptu visitors who never seem to leave.
We introverts seem to have no shortage of time we find ourselves overstimulated. Our need for solitude runs deep, and when this need is not met, things can get a little… overwhelming.
Most of the time we find an escape route – hiding in our bedroom or sneak out of the work party early or call a quick babysitter individual travel to the cafe. But what about those times when there is no outlet? Isn’t there a return getaway car waiting? What do you do when you’re overstimulated and can’t let go?
For introverts, this is what nightmares are made of. But there are how we can handle these types of situations. Here are a few tools to add to your arsenal the next time you’re trapped in a never-ending office finance meeting where everyone is incessantly clicking pens and yelling over each other while you slump as low as you can in your lumpy desk chair. hoping no one asks to speak.
7 things to do when you’re overstimulated and can’t escape
1. Find a mini-escape, like going out to your car for something you “forgot”.
Okay, so you have no way out of this, but can you get away with it a bit? Maybe you can retreat to the bathroom or step out for a moment or pretend you left something behind really important in your car and you need to find it… ASAP.
Always look for a quick way to get out of the situation, even if it’s just for a little bit. You can then use that time to pull yourself together and create a game plan to get through this impossible ordeal (like helping your co-worker in the copy room instead of sitting through a stressful marketing meeting with your boss).
2. Name the feeling you are experiencing.
If you find yourself in an overstimulating environment that you can’t escape from, it’s easy to start feeling overwhelmed—and can quickly turn into panic. It is important to learn how to practice emotional regulation. According to Psychology today, Emotional regulation is the ability to exercise control over one’s own emotional state. A quick way to start this practice is to name the feeling – identify what is happening in your body and mind.
This might sound like, “My jaw is clenching, people are talking too loudly, my chest is getting tight, and my breathing is shallow.” It’s not about fixing anything in the moment, it’s about noticing and observing how you feel. This will help break the fight or flight answer we often feel it when we realize that we cannot get out of a stressful situation.
3. No matter where you are, practice deep breathing.
When we are overstimulated, our heart pounds and our breathing becomes shallow. A great way to counter it practicing mindfulness and takes a few deep breaths. Breathe in slowly for a count of four, then exhale in a controlled manner for a count of six. He counts as he breathes a good way to divert your focus from a stimulating environment.
Practice this breathing technique until you feel your body and mind begin to calm down. You may want to bail yourself out first, and do so in the bathroom or outside—or even in your car. But after a while you can master it at your desk or even in the weekly meeting that you hate so much.
4. Get out of your head and into your body.
If possible, stand up and stretch. Physical movement is a quick way to turn our attention inward, get energy moving, and release the tension we inevitably hold onto. Combine deep breathing with stretching and you can do it take a few minutes of peace. As you feel your nervous system calm down, you will be better prepared to deal with a chaotic situation. Researchalso shows that it is “meditation in motion” and helps increase endorphin levels, which help reduce stress.
Do you ever struggle to know what to say?
Someone asks, “Why are you so quiet?” A co-worker corners me when you are exhausted. A friend strives to plan you don’t have the energy for it.
Later he thinks I wish I had said something.
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5. Use a positive mantra like “I’m safe” or “I’m brave.”
A mantra is just a word or phrase that you repeat out loud or mentally to yourself that has a specific meaning for you. Sometimes I have to remind myself that I’m safe – even when I feel overwhelmed by what’s going on around me. In moments like these, I use the mantra “I’m safe” and repeat it over and over while practicing deep breathing and light stretching to relax and focus on the present moment.
You can use any word or phrase that seems valid and useful to you. If you have to speak at a work meeting, you can tell yourself “I’m brave” beforehand. Or if you have to be in an overcrowded room, you can say “spread out” to give yourself that extra breathing space you can’t get in the room. Whatever the case, make it yours!
6. Use visualization and go to your “happy place”.
You’ve heard people talk about going to their “happy place,” right? It’s not a bad idea to get stuck and listen to Aunt Edna rant about her ear infection while Uncle Joe yells at the TV from the living room. and the smell of Fehérvár frozen hamburgers burning in the microwave fills the house.
At this point, deep breathing can be a challenge – even though I’ve already pushed the tension out of my shoulders and repeated my mantra about 526 times. Nothing works, so I mentally go to my favorite place… the beach with a gentle breeze and warm sun and nothing but the sound of the waves and a few birds flying overhead. It sounds silly, but it works! If you cannot physically escape, use your imagination and imagine it. It can be helps lift your mood while also decreasing anxiety and overwhelms.
7. Stay away from the phone.
It’s very tempting to jump on social media and roll to avoid what is happening right in front of you. But when it comes to overstimulation, turning to the phone can actually make things worse. It might distract you from the wild toddlers running around the house, but your brain still needs to process all the little bits of information and images you’re scrolling through.
In fact, it just adds stimulation to stimulation. If you’re already stressed, reading your cousin Paul’s political opinion probably won’t help. Plus, by avoiding distractions like social media, you’re better equipped to practice presence, deep breathing, and calming your nervous system. So put down the phone, take a few deep breaths, and go.
Make a game plan before the game (so to speak)
Use these tools to create a game plan of sorts the next time you find yourself in an environment that you can’t get out of right away when it seems like too much. Try to practice these things in quiet times first, so that when you feel yourself overstimulating, you already know what to do. Being stuck in an overstimulating situation it may feel impossible, but with the right tools you can navigate it in a positive way. If I can do it with two children under the age of four, so can you! 
