ADHD can cause many symptoms that differ for each individual, such as ADHD burnout and ADHD paralysis. ADHD overstimulation may also be experienced by those with the condition, and understanding why this happens and what you can do about it could be the difference between succumbing to sensory overload, and learning to manage it in day-to-day life so it does not affect your daily activities. 

Here, we are taking a look at what ADHD overstimulation is, the signs and symptoms you may recognise, what tends to trigger it, immediate coping strategies you can employ, more long-term management strategies, how family and friends can support you when this happens, and what to do if you believe you may have ADHD.

At Augmentive, we aim to provide holistic, tailored mental health support to everyone so they can live their life to the fullest, so if you have questions about ADHD overstimulation, we can help. 

What is ADHD?

ADHD stands for attention-deficit/hyperactivity disorder, which is a form of neurodivergence meaning a person’s brain is hard-wired differently to the brains of neurotypical people. A few of the signs of ADHD in adults include:

• Struggling to maintain attention during long tasks, and missing details
• Making seemingly careless mistakes on a regular basis 
• Struggling to organise tasks and activities, and to manage time
• Regularly losing important things such as keys or phones
• Being forgetful with important things like paying bills or appointments
• Struggling to wait patiently, for example, waiting in a line 
• Exhibiting restless behaviours, such as having difficulty sitting still, or fidgeting 
• Excessively talking, interrupting others, or answering too early
• Becoming easily distracted by unrelated things and external stimuli 

These symptoms can lead to challenges in everyday life. For example, it can feel difficult to effectively manage time, get tasks finished at work, focus on important things, stay organised, and more. 

What is ADHD overstimulation, or sensory overload?

ADHD overstimulation is sometimes known as sensory overload, and outside of the ADHD context similar symptoms may describe sensory processing disorder (SPD). ADHD overstimulation is when an individual with ADHD becomes overwhelmed by excessive sensory input. Various external factors can cause this, but triggers may include things like loud noises, bright lights, pungent smells, or busy environments. 

While overwhelm and sensory overload can affect anyone, those with ADHD may find themselves more susceptible to this. Research has found adults with ADHD report more sensory sensitivity than those without ADHD, and further studies have suggested up to 60% of those with ADHD show at least some of the symptoms of sensory processing disorder. 

Children may also be more susceptible to ADHD overstimulation, with research suggesting children with ADHD could find it more difficult to regulate their emotional responses and process sensory input than adults do, and have a tendency to become over-responsive to stimuli such as bright lights, loud sounds or certain physical sensations. 

Attention is one of the primary functions those with ADHD struggle with due to an inability to focus on one task for a long period of time, and filter out irrelevant information and stimuli. This is thought to be one of the reasons people with ADHD struggle with overstimulation. When someone experiences ADHD overstimulation, their brain may struggle to process and filter the overwhelming amount of information, which can lead to feelings of anxiety, irritability, distress, and a strong urge to escape the offending stimuli. ADHD overstimulation is important to address, because it can impact daily functioning and make it more challenging to complete tasks or engage in social interactions. 

“Individuals more susceptible to these hypersensitivities experience sensations more intensely and for more extended periods than neurotypicals. Consequently, it’s not uncommon for these individuals to demonstrate “fight or flight” behaviors such as agitation, panic, and a general feeling of being ‘unsafe’.”
- Kailey Spina Horan, Ph.D., LMHC, via PsychologyToday.com

Researchers have suggested a need for more diagnostic criteria when it comes to recognising and addressing issues with sensory over-responsivity in ADHD. 

What are the signs of ADHD overstimulation?

ADHD overstimulation may look and feel different for each individual. Some of the most common signs of ADHD overstimulation or sensory overload include: 

Emotional/mental symptoms

• Feelings of overwhelm
• Feelings of panic 
• Heightened anxiety
• Disordered thoughts 
• Irritability
• Agitation
• Frustration 
• Becoming easily upset
• Becoming fixated on a certain sensation

Physical symptoms

• Headaches
• Nausea
• Increased heart rate
• Fatigue 
• Sweating 
• Feeling faint 

Behavioural symptoms 

• Restlessness, such as fidgeting or pacing
• Difficulty concentrating or focusing on tasks
• A strong desire to escape the overwhelming environment
• Avoidance of crowded or noisy places
• Increased sensitivity to light, sound or touch

Some other signs that studies have identified include things like avoidance of certain foods, difficulty settling down after activities, or feeling uncomfortable with certain movements. 

Recognising the signs and symptoms of ADHD overstimulation can be helpful in order to manage the symptoms, remove yourself (or the person) from a situation or environment, and use sensory regulation techniques.

What can trigger ADHD overstimulation?

ADHD overstimulation can be triggered by a number of things, including external stimuli that overwhelm the sensory system, and internal stressors. Some of the causes are thought to be a lack of ability to self-regulate emotions, difficulty with transitions and flexible thinking, and a lack of awareness of triggers. Triggers may look different for everyone, but some of the most common found in sensory processing disorder include:

Environmental factors

• Loud noises, or repetitive, irritating sounds (this is sometimes referred to as misophonia)
• Bright or flashing lights
• Crowded or chaotic environments
• Visual clutter 
• Strong smells or tastes 
• Certain textures on skin or the way clothing fits 
• Temperature 

Situational factors

• Rapid changes in routine or unexpected events 
• Excessive screen time and constant exposure to digital media
• Multitasking 
• High pressure situations, such as workplace stress or conflict 
• Social interactions

Some triggers are more common than others, such as loud sounds or large crowds, while others are unique to the person. For example:

“Clothing tags and seams are my mortal enemies. On good days, they’re a slight annoyance. On bad days, it feels like they’ve come alive with tiny needles for fingers, incessantly poking at me, causing repeated stings.”
- Anonymous, via ADDitude Magazine

Multiple simultaneous stimuli, such as noisy classrooms or busy workplaces, can also be overwhelming. Identifying and managing these triggers through environmental modifications and sensory regulation strategies can help to reduce ADHD overstimulation. 

What coping strategies could help with ADHD overstimulation when it’s happening?

It can help to learn a few coping strategies to be used as soon as you feel the onset of ADHD overstimulation, to alleviate the symptoms, promote feelings of calm, and allow you to regain control of your thoughts in order to carry out the task at hand. They can be especially important if overstimulation tends to negatively affect you. For example, one study found ADHD sensory issues predicted higher levels of aggression.

Some immediately actionable coping strategies for managing ADHD overstimulation in the moment might include:

• Walking away from the situation if you can, and finding a calmer environment.
• Seeking a quiet space with minimal triggers to retreat and reduce sensory input.
• Engaging in mindfulness techniques to calm your mind and stay grounded, such as breathwork, meditation or journaling.
• Wearing noise-cancelling headphones or using earplugs to block out overwhelming sounds and distracting background noise – brown noise may be helpful for this, and you can read more in our article: Brown Noise and ADHD: Can It Really Help?
• Using fidget tools or sensory objects to provide a focused, physical outlet for nervous energy. 
• Using stimming behaviours can also help a person with ADHD cope, which is common for some people with the condition. Stimming is an unconscious behaviour (usually repeating particular movements) to promote calm, such as pacing or rocking. Although stimming is common in ADHD, if it affects your daily functioning or causes self-harm or injury, seek advice from a medical professional to find healthier ways to cope with ADHD overstimulation. 

Remember, by practising self-awareness and recognising the early signs of overstimulation, you can create timely interventions to prevent escalation.

How can someone with ADHD manage overstimulation long term?

Immediate strategies can be helpful to manage the situation as it is happening, but it is important to also consider how you will manage overstimulation in future by putting long-term coping strategies and options in place. 

Identify your triggers

Create a structured and sensory-friendly environment for yourself based on the triggers you have identified. If you aren’t sure what your triggers are, start keeping a diary of times when you feel overwhelmed and how you feel in the moment to help you pin-point exactly what causes overstimulation. 

Create a routine

Establishing routines can help to reduce unexpected stimuli and maintain predictability throughout life. This does not mean you must steer clear of anything out of your usual routine to avoid triggers, but learning coping strategies allows you to reduce contact with triggers while being prepared to overcome them when they do happen. This way, they won’t have as big an impact on your plans or disrupt daily functioning. Establishing routines may mean making time for regular breaks during intense activities, including mindfulness practices in your day, or allowing space in your schedule for emotional regulation. 

Use physical tools

If you are spending most of your time in school or work, use tools to alleviate the pressure of some of your triggers, such as noise-cancelling headphones, or sunglasses to avoid harsh lighting. 

Limit screen time

For many of us, our work environment may mean spending a lot of time on computers or in front of screens, so if you think this is a trigger for you, try to limit your screen time and balance your digital exposure with physical activities. You can read more about ADHD in the workplace in our review of workplace ADHD statistics in the UK.

Use planning tools

Being organised and planning ahead can eliminate most surprises, so look for tools that can help you do this; calendars for your important dates and events, timers to help you stay focused, or to-do lists where you can note down thoughts before they become overwhelming. Try not to book too many things or plan to do too much, as under-promising and over-delivering always feels more rewarding and manageable. 

Optimise your home

At home, you may want to address things that trigger you, such as tidying away clutter on a regular basis or utilising dimmer lighting. You could also make calming hobbies easier to access so you can use them as tools any time you need to retreat from overstimulation. For example, if you find yoga helpful, you could leave a yoga mat somewhere central so it’s easy to find. Or if you feel calmer when you read, leave a book on your coffee table ready to dive into whenever you need some time to self-regulate.

Be healthy

Changes to your physical routines and activity can also help, such as getting sufficient movement and exercise throughout the day, eating a balanced diet, and getting adequate sleep at night. Sleep is a common problem for those with ADHD, with around 25-50% of those with ADHD experiencing sleep problems. If you suffer from insomnia or sleep issues, try to avoid overstimulating activities right before bedtime, like playing computer games. 

Have social strategies ready

If certain social situations tend to cause ADHD overstimulation, consider how you could face these in the moment to avoid having to make quick decisions that may further exacerbate your symptoms. For example, if large crowds overwhelm you, create a habit of planning ahead and locating the nearest exits before you go. Similarly, if social conversations at parties cause ADHD overstimulation, prepare easy ways to remove yourself from the situation, such as saying “I’m going to make a quick call outside.”

Speak to someone

It can help to involve loved ones so they can recognise when you are feeling overwhelmed and help you to regulate this. Seeking support from therapists or ADHD specialists can also provide personalised strategies, and our free 15 minute consultation can match you with a therapist who can help you with ADHD overstimulation issues. In some cases, medications could help to combat the symptoms, and you can discuss this with your doctor or the specialist treating you. 

How can I recognise ADHD overstimulation in a loved one? 

Some of the aforementioned symptoms of ADHD overstimulation will be internal and unrecognisable on the outside – particularly if the person has high-functioning ADHD – but many are physical or behavioural, so your loved one may show signs of distress in a particular situation or environment. You can recognise this by observing any changes in their behaviour and mood. For example, if they seem irritated, agitated, restless, or are fidgeting or looking for a way out of a noisy environment, they could be experiencing ADHD overstimulation.

They may also show signs of finding it difficult to concentrate, retreating from bright lights or loud noises, expressing a dislike for certain textures, or even complaining of physical symptoms such as headaches or nausea. If they display emotional outbursts or start to withdraw from social interactions, they may be overstimulated. 

In children, this can be more difficult if they are unable to verbally express how they feel, but in some ways it may be easier to identify sensory overload by any extreme actions they display, such as covering their ears with their hands, shutting their eyes, or having intense emotional outbursts. 

It is not always easy to notice or address these signs, but try to pay attention to your loved one’s verbal cues; have they expressed feelings of overwhelm or the need for a break? If so, ask how you can help them manage or reduce sensory overload. The important thing is to avoid adding to their overwhelm by asking too many questions. Reassure them, and give them space to communicate their needs and preferences if they can. 

What can I do if I think I might have ADHD? 

If you think overstimulation is something you struggle with, and you suspect you may have undiagnosed ADHD, seeking a diagnosis and treatment could help to manage your symptoms and ensure they do not continue to negatively impact your life.

You can start this process by speaking to your GP to find out how they can help. They may be able to add you to a waiting list to see an ADHD specialist through the NHS, however some people find waiting times for these appointments are very long, so you may choose to look into private options instead. We offer this at Augmentive, and you can book a private ADHD assessment or a free 15 minute consultation to be matched with an appropriate therapist who can help you. 

We believe all advice and support for those with ADHD should be personalised to each person’s individual situation, but ADHD treatment may involve a combination of medication (you can learn more in our guide to ADHD medication in the UK) and/or therapy options (such as cognitive behavioural therapy).

Whether you’re feeling off-kilter or want to shake up your routine, our state-of-the-art mental wellbeing platform gives you quick and seamless access to world-class support on your terms, from a private adult ADHD assessment or AuDHD assessment, to help finding an ADHD specialist near you to support you on your journey.

If you have a question about mental health, like if Lion’s Mane works for ADHD,we’re here to assist on your journey. Our free 15 minute consultation can guide you to the most relevant specialists to answer your questions and discuss next steps.

DISCLAIMER: The content published by Augmentive is not designed to treat, diagnose, cure, or prevent any disease or condition. Always consult your GP or a qualified healthcare provider with any questions regarding a medical condition and before starting any therapy, diet, exercise, or any other health-related programme.