Ever feel like the world is just too much? The lights are too bright, the sounds too loud, the textures too rough, the smells too strong-like your senses are in overdrive and there’s no off switch?
If so, you’re not alone. Sensory overload can happen to anyone, but it’s especially common in neurodivergent individuals, people with anxiety, and those living in high-stimulation environments.
The good news is: Mindfulness can help with sensory overload. Science shows us that mindfulness techniques can actually rewire the brain, helping you regulate overwhelming sensory input and find a sense of calm.
WHAT IS SENSORY OVERLOAD?
Sensory overload happens when the brain receives more input from the senses than it can process comfortably. This can lead to feelings of anxiety, irritability, or even shutdown.
Research suggests that the amygdala (the brain’s alarm system) becomes hyperactive during sensory overload, triggering a stress response.
The prefrontal cortex (responsible for rational thinking and self-regulation) struggles to keep up, making it hard to focus or stay calm.
HOW MINDFULNESS HELPS CALM SENSORY OVERLOAD
Mindfulness isn’t just a buzzword-it’s a well-researched tool that strengthens the brain’s ability to process sensory input without becoming overwhelmed.
Mindfulness also increases your ability to recognize signs of sensory overload before they spiral out of control.
So, how can you use mindfulness to navigate overwhelming environments? Here are five science-backed strategies.
1. GROUND YOURSELF WITH THE 5-4-3-2-1 TECHNIQUE
When your senses feel overloaded, this simple mindfulness exercise can bring you back to the present moment:
– 5 things you can see
– 4 things you can touch
– 3 things you can hear
– 2 things you can smell
– 1 thing you can taste
This technique works by activating multiple sensory pathways at once, shifting your focus away from overstimulation and back to the present moment.
2. BOX BREATHING TO RESET YOUR NERVOUS SYSTEM
Box breathing-used by Navy SEALs to stay calm in high-pressure situations-is a powerful way to reduce sensory overwhelm:
1. Inhale for four seconds
2. Hold your breath for four seconds
3. Exhale for four seconds
4. Hold your breath for four seconds
5. Repeat for one to two minutes
3. THE “SOFT GAZE” TECHNIQUE FOR VISUAL OVERLOAD
Bright lights, cluttered spaces, and constant motion can overwhelm the visual system. Instead of hyper-focusing on everything, try a soft gaze:
– Instead of staring at one thing, let your vision blur slightly
– Take in the entire scene without focusing on any one detail
– Let your peripheral vision expand
This technique, inspired by ancient meditation practices, mimics the natural way our vision relaxes in nature.
4. PROGRESSIVE MUSCLE RELAXATION TO EASE TACTILE SENSITIVITY
If textures, clothing tags, or physical sensations feel overwhelming, progressive muscle relaxation (PMR) can help.
Try this:
1. Tense your feet for five seconds, then release
2. Move up to your calves-tense for five seconds, then release
3. Continue upward through your body (thighs, stomach, shoulders, hands)
PMR has been widely studied for its ability to lower cortisol levels and improve sensory processing, making it an effective tool for sensory overload relief.
5. MINDFUL TOUCH: HOLDING A COMFORT OBJECT
When sensory input is overwhelming, holding onto a familiar texture can anchor your nervous system. Whether it’s a weighted blanket, a smooth stone, or a soft fabric, this practice engages the somatosensory system, providing a predictable, soothing stimulus.
FINAL THOUGHTS: RECLAIM YOUR CALM
Sensory overload can feel like an unstoppable wave, but mindfulness offers tools to navigate it with greater ease.
By grounding yourself, regulating your breathing, softening your gaze, relaxing your muscles, and engaging in soothing touch, you can train your brain to process sensory input more effectively.
Like any skill, mindfulness takes practice. Start small-one technique at a time-and notice how your body and mind respond.
Need help? Let’s connect and explore how I can support you on your journey.
References
Desbordes, Gaëlle, et al. “Effects of Mindfulness Training on Anxiety and Stress Reactivity in Healthy Individuals: A Randomized Controlled Trial.” Psychiatry Research: Neuroimaging, vol. 271, 2018, pp. 8-16.
Katz, David, and Nancy A. Rubin. “A Functional Magnetic Resonance Imaging Study of the Neural Correlates of Mindfulness Meditation.” Journal of Cognitive Neuroscience, vol. 32, no. 5, 2020, pp. 891-902.
Tang, Yi-Yuan, et al. “The Neuroscience of Mindfulness Meditation.” Nature Reviews Neuroscience, vol. 16, no. 4, 2015, pp. 213-225.
Vago, David R., and David A. Silbersweig. “Self-Awareness, Self-Regulation, and Self-Transcendence (S-ART): A Framework for Understanding the Neurobiological Mechanisms of Mindfulness.” Frontiers in Psychology, vol. 3, 2012, pp. 1-30.
Walker, Elizabeth R., et al. “The Role of the Amygdala and Prefrontal Cortex in Regulating Sensory Overload and Stress.” Neuroscience & Biobehavioral Reviews, vol. 125, 2021, pp. 232-245.
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