Overstimulation as an introvert - and how to deal with it

Overstimulation is a common challenge for introverts, who typically thrive in calm, low-key environments.

Yet society, and our workplaces, can often be anything but calm. Even something as simple as an open office brings the challenge of noise overwhelm and frequent interruptions.

The constant barrage of sensory input and social interactions in daily life can be overwhelming, leading to stress and exhaustion.

In a recent poll, overstimulation was one of the most significant workplace challenges for introverts.

So let's explore practical strategies we can use to manage overstimulation, both in the workplace and in their daily lives.

Understanding Overstimulation

Overstimulation occurs when the brain receives more sensory input than it can process, leading to feelings of being overwhelmed.

For introverts, this can happen quickly, especially in noisy, crowded, or highly social environments.

Recognising the signs of overstimulation—such as irritability, fatigue, and difficulty concentrating—is the first step in managing it effectively.

Overstimulation can present in a variety of ways, from slight discomfort to extreme anxiety.

Everything can become too loud, too bright, and you can feel irritated or frustrated.

You lose the ability to think straight.

I personally feel actual physical pain for some of my triggers; I've been known to have to put my hands over my ears and close my eyes to try and block out the unpleasant stimuli.

Knowing, and accepting, your triggers can be really helpful in learning how to manage overstimulation. Pay attention to how your body is reacting and respond accordingly.

Having strategies you can implement can help prevent overstimulation from occurring and safeguard your peace!

Strategies for the Workplace

1. Create a Calm Work Environment

Whenever possible, design your workspace to minimise distractions. This could mean choosing a quieter area of the office, or using noise-canceling headphones/ Loop earplugs.

If your job allows, take advantage of remote work options. Working from home can significantly reduce the sensory input and social demands that contribute to overstimulation, including via your commute.

2. Take Regular Breaks

Schedule short breaks throughout your day to step away from your desk and recharge. Even a few minutes of quiet alone time can help reset your mind. Consider taking a walk outside, practicing deep breathing exercises, or finding a quiet room to relax. If scheduling breaks isn't possible, try at least to get outside, or get some alone time, at lunch.

3. Set Boundaries with Colleagues

Communicate your need for uninterrupted work time to your colleagues. Politely let them know when you're available for conversations and when you need to focus. Using tools like 'Do Not Disturb' settings on messaging apps can also help signal your need for concentration (my phone is on DnD 24/7!).

4. Prioritise Tasks

Manage your workload by prioritising tasks and tackling the most demanding ones when you're feeling most energetic. Breaking tasks into smaller, manageable steps can also prevent feelings of overwhelm.

I spent two weeks auditing my time and energy and created a tracker that helped me to prioritise my time and safeguard my energy. It was a game-changer! You can get your own copy of this template here.

5. Ask for Help

It's common to feel a level of shame, and try to hide our discomfort, because our workplaces tend to have a strong extrovert bias and that leaves introverts feeling like they don't fit in and should wear a mask to succeed. But communicating your needs to colleagues and managers can help them to help you, and create a more supportive working environment for all. I can guarantee you that if you're experiencing discomfort then so are many of your colleagues - 50% of the workforce are introverted. If more people spoke up, systemic change would be more likely to happen.

Strategies for Daily Life

1. Establish a Restorative Routine

Incorporate calming activities into your daily routine. This might include reading, journaling, practicing yoga, or engaging in a creative hobby. Consistent self-care practices help maintain a balanced mental state.

2. Limit Exposure to Crowded Environments

Plan your outings to avoid peak times at busy places like shopping centres, restaurants, or public transportation. When you do need to be in crowded environments, take regular breaks in quieter areas to recharge.

3. Practice Mindfulness and Relaxation Techniques

Mindfulness exercises, such as meditation and deep breathing, can help you stay grounded and manage stress. Apps like Headspace or Calm offer guided sessions that are perfect for beginners. I particularly like Somatic exercises and gratitude practice.

4. Set Aside Alone Time

Schedule regular periods of alone time to decompress and recharge. This might mean spending a quiet evening at home, taking a solo walk in nature, or simply enjoying a cup of tea in silence.

5. Cultivate a Supportive Network

Surround yourself with people who understand and respect your need for downtime. Having a supportive network of friends and family can provide emotional support and help you navigate social obligations more comfortably.

Managing overstimulation as an introvert involves creating environments and routines that honour your need for calm and solitude.

By implementing these strategies in both the workplace and daily life, you can reduce stress, increase productivity, and enhance your overall well-being.

Remember, it's essential to listen to your body's signals and prioritize your mental health. With the right approach, you can thrive in any setting while staying true to your introverted nature.

Please feel free to share this newsletter with anyone it may help ??

Much love,

Sam

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P.S.?Ways I can help you:

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About Me

I'm Sam ? and I'm on a mission to change the workplace bias towards extroversion, to achieve greater, intersectional, inclusivity for introverts.

As well as help high achieving introverts to thrive without changing who they are.

Companies:

I offer consulting, training and coaching for DEI professionals, leaders/ managers and those involved in hiring.

I am also a keynote speaker.

p.s. I LOVE to travel ??

Introverts:

I can help you achieve your professional goals, feel confident in your introversion and be able to step into your power OR I can help you escape the 9-5 and achieve optimal wellbeing through financial freedom.

DM me for more information!