What is sensory overload and how to prevent it? An expert has given 10 recommendations

“We are constantly exposed to different types of stimulation: information streams from the Internet, vivid images on device screens, and a variety of sounds and smells. This flood of impressions can lead to general sensory overload.”

What is sensory overload?

Sensory overload is the overexposure of our sensory systems: sight, hearing, eyes, smell and touch to external stimuli. It can manifest itself in a variety of ways: fatigue, irritability, difficulty concentrating, as well as headaches, insomnia and even panic attacks.

The main causes and symptoms of sensory overload

Modern technology plays an important role in our lives, providing access to information, connection with others, and entertainment. However, prolonged interaction with gadgets and computers can lead to sensory overload.

Streams of information from the internet and social media, endless newsfeeds, status updates, flickering videos and photos can lead to overexposure of the visual and cognitive systems.

If we choose to rest by switching to movies, watching social media feeds, or playing games, it will only be an illusion of rest. The brain is not resting at this time, but continues to analyze information.

We are faced with information overload due to the use of email, full of unread emails, sudden updates of programs and applications that need to be re-learned. Constant notifications, calls with advertisements and virtual meetings create additional sensory load.

Offices and workspaces can be noisy and overflowing with streams of people and information, leading to feelings of anxiety and loss of focus.

High productivity demands, constant interaction with coworkers and management, as well as uncertainty and unexpected changes can worsen the condition with sensory overload.

Effects of sensory overload on mental and physical health

Sensory overload has a serious impact on mental and physical health.

Constant overload of information and stimulation causes feelings of stress and anxiety. Lack of pause and rest can exacerbate these emotional states, leading to feelings of anxiety and panic attacks, where instead of reading messages, a person is afraid to even open them and literally wants to hide from the world.

Sensory overload can also be linked to depression and mood disorders. Constant overstimulation of sensory systems can fatigue our mental state and cause us to lose interest in everyday activities.

Excess stimulation before bedtime interferes with falling asleep and disrupts sleep quality. This in turn leads to insomnia and a constant feeling of fatigue, worsening physical and mental well-being.

Sensory overload can also manifest itself in the form of physical symptoms such as headaches, muscle tension and digestive disorders. This is due to the constant tension and stress caused by overstimulation.

How to manage sensory overload

It is possible to manage sensory overload if you apply certain strategies. Here are some practical tips to prevent this condition.

Limit the time you use gadgets

Determine the amount of time you are willing to spend online on your phone or in front of a computer screen. Set limits on social media and internet use to avoid over-stimulation.

Practice meditation and relaxation

Relaxation practices such as deep breathing or yoga can help reduce stress and tension levels.

Create pauses throughout the day

Incorporate periods of rest and recovery into your daily routine, including outdoor breaks, short meditations, or simply time to relax without exposure to external stimuli.

Practice digital detox

Give up using your phone and computer for a set period of time. This will help you reboot and restore balance. Start with a few hours and gradually reach one or two days.

Consciously consume information

Choose quality and useful sources of information. And also learn to be more mindful of the environmental influences on your well-being.

Improve your work environment

Consider what you can do to reduce over-stimulation, such as using noise-reducing headphones to isolate yourself from city sounds, or installing a pleasant and calm wallpaper on your desktop. Limit your interaction with coworkers who create nervousness.

Lead an active lifestyle

Avoid a sedentary lifestyle and spend time outdoors and exercise. Exercise helps reduce stress and tension levels associated with sensory overload.

Create a calm environment around you

Surround yourself with relaxing colors of deep tones, especially all shades of blue and green, to reduce exposure to external stimuli. Use soft lighting, and incorporate aromatherapy. Essential oils of lavender, cedar, vetiver will help you find a state of peace and stability.

Reconsider your closet

Overly active and bright colors, images and prints also create sensory overload. This happens when we look at ourselves in the mirror or background our body in brightly colored clothing. White, blue, blue, and green colors calm the psyche and relieve feelings of fatigue and irritation.

These tips will help you manage sensory overload and keep you mentally and physically healthy. The key factor here is a constant balance between stimulation and relaxation to maintain your wellbeing.

Avoid sensory overload

The impact of our sensory systems is not just limited to vivid visual stimuli. Sounds, smells, and tastes can also be sources of sensory overload.

Intense sounds such as outdoor noise, music, television, repair work or loud emotional conversations lead to hearing overload, causing fatigue and irritation. This is especially acute in urban environments where noise is a constant background.

Strong odors such as cooking, cleaning products, cigarette smoke, flavored foods or indoor scents cause overstimulation of the olfactory system, leading to headaches, fatigue and even allergic reactions.

Intense flavors, overeating, or eating foods high in sugar or calories also lead to sensory overload, affecting our physical and emotional well-being.

To manage sensory overload associated with sounds, smells and tastes, it is important to pay attention to your environment and take steps to mitigate irritating stimuli:

• Create a quiet and calm space. This will help reduce sound fatigue. Use noise-absorbing materials, earplugs or active noise-canceling headphones to isolate yourself from outside sounds. Listen to calm and relaxing music;

• Use natural fragrances or essential oils, and ventilate the room regularly. Drink more water. This will help soften the effects of intense odors;

• eat a varied and balanced diet, avoiding overly intense flavors and overeating. Pay attention to your needs and preferences, taking into account the effects of food on your physical and emotional well-being.