10 Little Life Hacks That Actually Help When You’re Overstimulated

Photo by Alexander Grey on Unsplash

Let’s be honest: the world is loud.

If you’re a neurodivergent woman (especially one who’s also managing chronic illness), overstimulation isn’t just an occasional inconvenience — it can completely hijack your day. Sound, light, clutter, smells, emails pinging, children shouting, bras digging in, socks that don’t feel quite right… it all adds up. Fast.

When you live in a body and brain that are constantly scanning for danger — whether because of ADHD, autism, chronic pain, trauma, or all of the above — it’s easy to feel like you’re one sensory poke away from melting into a puddle of “Nope.”

I’ve been there. Often.

So today, I want to share 10 small, manageable things that actually help when you feel like the world is too much.

1. Put on your ‘nervous system hoodie’

We all need a go-to item that helps us feel safe. Mine’s a ridiculously soft oversized hoodie with deep pockets and a massive hood I can hide in. It signals to my brain: You’re safe now. You can let go.
It’s not fashion. It’s armour.

2. Use noise-cancelling headphones — even when nothing’s playing

Blocking out ambient sound can stop your system from tipping into shutdown or rage-mode. Whether it’s traffic, kids, TV, or just the sound of your own fridge humming like it’s in a rock band — silence can be medicinal.
Bonus: wearing them is also a handy social cue that you’re in Do Not Disturb mode.

3. Chew something

Stimulating the jaw (like chewing gum or a chewy necklace) helps regulate the vagus nerve, which calms the nervous system. I keep sugar-free gum in every bag and drawer. It’s subtle, grounding, and oddly comforting — like a fidget for your mouth.

4. Turn down the brightness on your screens

This one sounds basic, but you’d be amazed how often overstimulation is triggered by something as simple as blinding white light. Try switching to ‘dark mode’ on your devices, reducing brightness to 50%, or using blue light filters — especially in the evening.

5. Stick your hands under cold water

Seriously. This is one of the fastest ways to reset your nervous system. No fancy breathing app required — just two minutes at the kitchen sink can drop your stress levels and bring you back into your body.

6. Keep a sensory emergency kit

Build a small pouch with things that help calm you quickly. Mine includes:

• earplugs (I use Loop, they are a more discreet form of ear defenders)

• a roll-on lavender oil

• a soft cloth

• a fidget cube

• chewing gum

• sunglasses

• and a Rescue Remedy spray

Bonus points if you keep a mini version in your bag or car (see my blog on how to make your own self-soothe kit). You never know when a trip to the supermarket will feel like a sensory war zone.

7. Sit on the floor

Yep, the literal ground. Our brains are wired to feel safer when we’re grounded — physically. I do this during overwhelm, especially when I can’t think straight. Back against a wall, deep breaths, maybe a weighted blanket… and something magical happens: I return to myself.

8. Keep your launch pad clear

Your front door area matters more than you think. Clutter there creates decision fatigue the moment you enter or leave the house. Try setting up a designated Launch Pad — a calm, ordered spot with essentials like keys, headphones, sunglasses, and a water bottle.

Not just practical — it’s symbolic. Here’s where I reset.

9. Use smell to ground yourself

Scent bypasses your thinking brain and goes straight to the emotional centre. Smell is one of the fastest ways to feel safe, soothed, or alert — depending on what you need.
Try essential oils (peppermint or citrus for a lift, lavender or chamomile for calm) or your favourite perfume, even if you’re just staying in. You’re allowed to smell lovely for you.

10. Let your body rock, sway, or stim

We all regulate through movement — we’ve just been taught to suppress it. Gentle rocking, bouncing on a yoga ball, tapping your foot, or even wrapping your arms around yourself and swaying can be incredibly regulating.
If it helps your nervous system calm down, it’s valid. Even if it looks weird. Especially if it looks weird.

Overstimulation isn’t a personal failing. It’s a response. And when you learn what soothes your system — without shame or apology — you reclaim a little power in a world that often feels like too much.

These hacks won’t eliminate all overwhelm, but they give you tools. Small, doable actions that whisper: You can handle this. Let’s take one gentle step at a time.

Which one will you try today? Or do you have your own go-to? I’d love to hear what works for you.