Navigating Sensory Processing: Understanding and Managing Overstimulation and Understimulation in Neurodivergence
Sensory processing variations are a fundamental aspect of being neurodivergent. Individuals with neurodivergence often experience overstimulation and understimulation—states where sensory input either overwhelms or under-engages the brain’s processing capabilities. It’s crucial to recognize that these experiences are natural aspects of neurodivergence and not conditions that warrant shame, apology, or punishment.
The management of sensory sensitivities is an essential part of daily life for many neurodivergent individuals. Proper management helps maintain a balanced sensory environment and supports overall well-being. Factors such as stress, lack of sleep, or inadequate nutrition can deplete the body’s resources, making it more difficult to regulate sensory input effectively. This imbalance often leads to increased susceptibility to overstimulation, where even normal levels of noise, light, or activity can become unbearable, or to understimulation, where the environment fails to engage and stimulate effectively.
Being frequently overstimulated or understimulated serves as an indicator that one might be pushing beyond their limits. Recognizing these signs early on is vital for taking steps to adjust one’s activities and environment. Reducing commitments, incorporating breaks, and ensuring a supportive sensory environment are proactive strategies to find and maintain balance. By understanding and addressing these sensory experiences directly and compassionately, individuals can enhance their quality of life and engage more fully with the world around them.
Overstimulation and Understimulation, What is it?
Overstimulation occurs when an individual’s sensory input exceeds their brain’s ability to process and respond to the stimuli. This sensory overload can be particularly acute in neurodivergent individuals who may have atypical sensory processing abilities.
- Neurological Mechanisms: The brain’s sensory processing involves several key areas, including the sensory cortex, thalamus, and amygdala. When overwhelmed with excessive stimuli, the thalamus, which regulates sensory information to the cortex, becomes overloaded. This overload can disrupt the normal processing pathways, leading to an exaggerated response from the amygdala, which is involved in emotional processing. The heightened activity in the amygdala triggers anxiety, fear, or aggression as a defense mechanism.
- Physiological Responses: Accompanying these neurological reactions are physiological responses orchestrated by the autonomic nervous system (ANS). The ANS responds to stress via the sympathetic nervous system, which prepares the body to ‘fight or flight.’ This response increases heart rate, redirects blood flow to essential organs and muscles, and releases stress hormones like cortisol and adrenaline. These changes can manifest as physical symptoms such as an accelerated heart rate, sweating, and a feeling of being trapped or suffocated.
Understimulation: The Need for Sensory and Cognitive Engagement
Understimulation occurs when the environment does not provide enough sensory or cognitive input to engage the brain effectively. This can be particularly challenging for neurodivergent individuals who may require a different level or type of stimulation to maintain focus and function optimally.
- Neurological Underpinnings: The brain’s reward system plays a significant role in understimulation. This system, particularly the mesolimbic pathway, releases neurotransmitters like dopamine, which promote feelings of pleasure and satisfaction. In environments lacking sufficient stimulation, there is reduced dopamine release, leading to feelings of boredom and dissatisfaction. This can affect the prefrontal cortex (responsible for attention and decision-making), resulting in decreased engagement and productivity.
- Physical Manifestations: Physiologically, understimulation leads to decreased activity within the central nervous system, which may result in lethargy or low energy. The lack of engaging stimuli fails to prompt the physical responses usually triggered by dopamine release (such as increased energy and motivation), leading instead to restlessness or a need for physical movement to stimulate mental alertness.
Managing Overstimulation
Power Naps
Power naps offer a brief, restorative break from sensory input, helping to reset the brain’s sensory processing capabilities. Particularly useful for those overwhelmed by their environment, these short rests minimize external stimuli, allowing the central nervous system to decrease arousal levels and regain a state of balance. The rejuvenating effect of a nap can significantly improve cognitive function and emotional regulation upon waking.
Quiet Room Breaks
Establishing a quiet, sensory-friendly retreat is essential for individuals feeling overstimulated. This space, devoid of overwhelming sensory input, provides a safe haven for relaxation and recovery. For children, it’s vital to frame these breaks positively, emphasizing them as a routine part of self-care rather than a consequence. Adults too can benefit from designated quiet spaces in workplaces or at home, where they can voluntarily step back to mitigate sensory overload and prevent escalation of stress.
Managing Understimulation
Engagement Activities
Activities that intellectually or physically engage individuals can alleviate feelings of understimulation. Sports, puzzles, crafts, or interactive video games not only introduce beneficial sensory input but are also intrinsically rewarding. These activities should be adaptable to the individual’s age and interests to ensure they provide enough stimulation to be engaging without becoming a source of frustration.
Creative and Problem-Solving Challenges:
Tasks that require creativity and critical thinking are excellent for stimulating an understimulated brain. Whether it’s a DIY project, strategic games, or artistic pursuits, these activities activate multiple brain regions, enhancing neural connectivity and cognitive function. They help maintain cognitive vitality and can stave off feelings of boredom or disengagement.
Overstimulation Management Per Age Group
Infants (0-1 year)
Overstimulation Management:
- Create a calm environment with dimmed lights and soft sounds.
- Swaddling can provide a sense of security, reducing sensory input.
- Regular, quiet cuddle times can help soothe an overstimulated infant.
understimulation Management:
- Introduce age-appropriate sensory toys that engage sight, touch, and hearing.
- Regular playtime on a baby mat with different textures and colours.
- Interactive games like peek-a-boo stimulate engagement.
Toddlers (1-3 years)
Overstimulation Management:
- Establish a quiet corner with comfortable pillows and favorite toys for downtime.
- Use sensory bins with rice or pasta for a controlled sensory experience.
- Ensure routine nap times to prevent sensory overload.
Understimulation Management:
- Encourage active play, like running, jumping, or climbing, to engage their senses.
- Provide puzzles or building blocks to stimulate cognitive and motor skills.
- Engage in simple arts and crafts activities that allow for creative expression.
Preschoolers (3-5 years)
Overstimulation Management:
- Implement a visual or auditory signal indicating when it’s time to transition to quiet activities.
- Create a “sensory break” schedule with activities like playing with playdough or drawing.
- Introduce deep breathing exercises or gentle stretching to encourage relaxation.
Understimulation Management:
- Introduce interactive learning games that challenge cognitive skills.
- Encourage imaginative play through dress-up or role-playing scenarios.
- Offer opportunities for simple science experiments to spark curiosity and engagement.
School-aged Children (6-12 years)
Overstimulation Management:
- Teach them to recognize signs of overstimulation and have a personal plan for taking breaks.
- Encourage reading or listening to music as forms of quiet relaxation.
- Provide a quiet workspace for homework or activities, free from distracting noises or visuals.
Understimulation Management:
- Encourage participation in sports or extracurricular clubs to provide stimulating and engaging environments.
- Introduce hobbies that align with their interests, like model building, coding, or painting.
- Use educational apps and games to provide challenging and interactive learning experiences.
Teenagers (13-19 years)
Overstimulation Management:
- Encourage the use of headphones with calming music or noise cancellation in noisy environments.
- Promote mindfulness or meditation techniques to manage sensory input and stress.
- Provide autonomy in creating their own space for solitude and decompression.
Understimulation Management:
- Encourage involvement in community service or social groups to provide engagement and a sense of purpose.
- Support exploring new hobbies or learning opportunities, like learning a musical instrument or a new language.
- Promote setting personal goals in areas of interest to provide motivation and a sense of achievement.
Adults (20+ years)
Overstimulation Management:
- Practice mindfulness or yoga to reduce sensory overload and increase self-awareness.
- Create a structured daily routine to reduce unpredictable overstimulating situations.
- Use aromatherapy or essential oils to create a calming sensory environment.
Understimulation Management:
- Engage in challenging physical activities or exercise routines to stimulate both body and mind.
- Pursue continuing education or personal development courses to stimulate intellectual engagement.
- Join interest-based clubs or groups to provide social stimulation and shared experiences.
By tailoring strategies to manage overstimulation and understimulation to each age group, individuals can more effectively navigate their sensory world, promoting overall well-being and quality of life.