In our current society, we are exposed to so many forms of external, environmental stimuli in our world. There are constant sources of stimuli from our devices, technology, advertising, modes of transportation, and entertainment, all of which are part of our daily lives that we have likely become accustomed to. Among all the ways that our senses can be activated, the average human being is presented with bright lights, loud noises, digital screens, background mechanical and/or city sounds, quick flashing videos, and a variety of different smells every day. Although we are faced with various types of stimuli, this does not assume that we can manage all the sensory regularly.
Biologically speaking, our five senses are designed to receive various sensory inputs as information about our environment. We then utilize that information to understand, interpret and respond to our environment accordingly. From an evolutionary standpoint, our senses were developed to assist with survival tactics in the event that danger was present. For instance, a person with intact senses living in the wild could hear an animal approaching, could smell a fire burning, or could see a flood coming. The senses also serve not only to survive but also to thrive, such as developing the most effective and efficient skills for daily living. In our modern day living, the capacity of our senses has been tested with features like virtual reality, advertising, using visual and olfactory cues to disguise objects as other things, and several other ways to trick the mind. In other words, most of the average sensory input we experience today is not for the sake of survival, and thus represents a potential distraction to overcome in our daily lives.
Our current culture would likely agree with the statement, at least from a physiological perspective, “If it doesn’t move or make noise, I’m not interested”. Our bodies have learned to expect and seek out much sensory input, and this is evident with cell phone and social media use when individuals constantly return to looking at their phones for an influx of dopamine, a short-lived feeling of pleasure. We are willing to play fast-moving digital games, scroll through social media posts, and watch endless short video clips because we get a brief sense of pleasure in the reward center of the brain. The caveat to this pattern is that we constantly need more stimulation in order to achieve that feeling, equivalent to an addict chasing a high that they will never actually achieve and fulfill. Ultimately, the bombardment of stimuli without breaks or relief can have negative impacts on our health and well-being.
Sensory overload means the brain cannot organize, analyze, or process all the senses being experienced, and it can occur to anyone regardless of background or conditions. There are varying degrees of overstimulation depending on the individual. So what does overstimulation look like? An individual can experience discomfort, difficulty focusing, surges of irritability or anger, restlessness to sensory input, feeling overly excited or hyperactive, stress or anxiety about the environment, and/or wanting to cover one’s ears or eyes. A sense of overstimulation can also cause emotional impacts such as anxiety or emotionally shutting down, and this can manifest into feeling bored without being essentially overstimulated, or having increased difficulty finding pleasure in quiet, simple things. In some cases, an increased risk of behavioral addictions can arise because the individual seeks out the same level of “excitement” that was accomplished by being constantly overstimulated. Chronic overstimulation can also cause negative cognitive effects including fatigue, difficulty focusing/concentrating, and distractibility.
Given that it is impossible to distance from all sensory input, we would instead benefit from acknowledging the signs and symptoms when we may be overstimulated with sensory overload. In those instances, sensory rest, or breaks from things that activate our senses, is warranted. This can include closing your eyes for a few minutes during the day, intentionally taking breaks from electronics and screen time, and having quiet moments to reset and recharge. Other ways to help reset your sensory experience are to sit in a sauna or pool, utilize deprivation tanks (aka float therapy), use a swing or hammock, as well as mindfulness/meditation. In our busy and highly stimulating daily lives, it is helpful to be aware of how and when our senses become overstimulating.