What Overstimulation Feels Like For Me as an Autistic Person

When I was first trying to figure out whether I might be autistic, I spent a lot of time searching the internet to understand what overstimulation actually feels like. I found it hard to find what I was looking for. Writing this post, I hope I can help others understand what autistic overstimulation feels like.

What Is Autistic Overstimulation?

Autistic overstimulation happens when the brain receives more sensory information than it can comfortably process. Sounds, lights, smells, social interaction, or mental demands can all build up until the nervous system becomes overwhelmed.

What Autistic Overstimulation Means To Me

I experience overstimulation when my senses become overloaded and I struggle with basic functioning. I might completely shut down and not be able to do anything, or have a big outburst or meltdown, expressing my overload in a very visible and vocal way.

Common Triggers For Autistic Overstimulation

Overstimulation can happen for many reasons. Here are some of my common ones:

Sound: it could be a loud noise, like a sudden crash of heavy machinery or something constant in the background like a ticking clock. It could be something I don’t like, such as the sound of metal on metal or music, or a voice that I don’t like.
Light: it could be flashing lights, lack of natural light, or even natural sunlight!
Smell: I have such a sensitive nose. My husband says my sense of smell is my superpower! I can smell the tiniest of smells. They can make me gag and need to cover my nose. My husband has to use a roll-on deodorant because I can’t deal with the smell of any sprays.
Taste: closely linked with my sense of smell, I have clear likes and dislikes when it comes to taste.
Touch: it could be the feeling of my clothes on my skin or someone sitting too close to me. A small bump can cause me physical pain where someone else wouldn’t feel it. Textures can easily make my skin crawl, including certain foods that I might suddenly spit out.
Too much mental focus: constant high levels of focus, particularly at work, or having to deal with any change that might be happening in my day to day life, causes me to feel overwhelmed. If I’m already on my way to overstimulation then focusing on a simple task like watering my house plants can tip me over the edge.
Temperatures: changing temperature from hot to cold or vice versa can cause me to feel overwhelmed, such as the temperature of a room. Touching something either hot or cold can cause a bolt of pain to run through my body, making it hard to focus on anything else.
And let’s not forget social interaction: masking is a big thing for me here. I’ll be constantly trying to maintain the correct social decorum. Trying to speak and act in the right way, whilst maintaining appropriate eye contact. With some social situations, I plan what I want to say ahead of time, which takes its toll on its own. With other social interactions comes a big pressure to make sure I am saying the right things. Afterwards, my brain will be running back through the conversation, making sure that I’ve acted appropriately.

What Autistic Overstimulation Feels Like

Autistic overstimulation can affect both the mind and body, making it difficult to think clearly, communicate, or cope with sensory input.

When I’m not feeling overstimulated my brain feels clear and thoughts can move freely in my head.

When I am overstimulated, the capacity for functioning in my head decreases. It feels like I’m trapped in a tiny pressured hole that is getting smaller. It’s hard to hold onto any of my thoughts or understand how I am feeling.

When Overstimulation Comes on Suddenly

It can come on suddenly and when it does, this can lead to an extreme outburst of emotions. I might start crying or shouting, but I often don’t know at the time which emotions I am experiencing. The feeling can be extremely overwhelming and all consuming.

When Overstimulation Builds Gradually

If there is more of a progressive build up of overstimulation, I’m more likely to shut down and revert into myself. I’ll feel extreme fatigue, to the point where I can barely talk or move. Even the smallest task will be unbearable and I will crave sitting in a dark and silent room.

Brain Fog and Mental Exhaustion

Brain fog, mental exhaustion and short term memory loss come hand in hand for me when I am overstimulated.

Trying to think and grasp hold of a thought feels like I am wading through a thick substance in my brain, like tar or honey.

I can finally catch hold of the thought and lose it very soon after.

It causes me to feel frustrated.

Physical Pain and Anxiety

Physical pain is another symptom that I experience when overstimulated. It could be aching from clenching my muscles constantly in a high stress situation. It could also be pressure and pain inside my brain from it being overworked, or even shooting or stabbing pains.

If sound is a big factor in my overstimulation, then the sound will vibrate throughout my body. It can dominate my whole being or I can feel it as a sharp and intense pain all over my body.

Being overstimulated causes high levels of anxiety and can easily lead to a panic attack. Depending on the level of overstimulation, I can feel unwell for days. If the overstimulation is constant then I can feel unwell for much longer.

An Example of Long-Term Overstimulation

Looking back, I was constantly overstimulated in a previous job where I was working long hours.

I had to make constant phone calls, video calls and face to face meetings. I worked in an office with other employees consistently talking or on the phone, with no windows and very strong artificial lighting. As a result, I was constantly feeling extreme exhaustion, severe brain fog, high anxiety and irritation.

My evenings would consist of eating dinner and going straight to bed (but not being able to sleep!). Then on weekends, I just felt like a zombie. I was feeling depressed all the time because of being trapped in a negative cycle.

I was frustrated with myself. Not understanding why anyone else felt like I did. Eventually my experience led me to getting a diagnosis of ME / CFS and I made some big life changes, although my late autism diagnosis would come later.

Emotions that Overstimulation Can Cause

Overstimulation can cause frustration, sadness and fear amongst other unpleasant emotions. It can cause me to catastrophise.

The strong emotions and swirling thoughts lead to me retracting further into my head and limiting my functioning.

If I’m in a public place when feeling like this, I will almost certainly have a panic attack because I’ll be so anxious about how other people will perceive me.

Taking Time To Understand Myself Better

I’m trying to understand myself better so that I can be more prepared for different overstimulation scenarios that might happen in the future.

My aim is to reduce the frequency and intensity of my overstimulation.

I’m actively trying to slow down and be more in tune with myself, which is not always easy.

When I am able to slow down, I can notice what is happening in my body better and be able to take the action that I need to reduce sensory input and feel more balanced.

More recently I’ve also started exploring practices like somatic tracking for nervous system regulation, which has helped me become more aware of what is happening in my body.

I’d love to hear other people’s experiences

I would absolutely love to hear your experience of overstimulation. We all experience things differently and you might be able to explain things in a way that I can’t. Please do get in touch in the comments below or drop me a message on my contact page.

Overstimulation isn’t just about being ‘sensitive’. It’s about how the brain processes the world in a way that can become overwhelming and even painful.

By understanding and validating our experiences, we create the space for healing, support, and self-compassion.

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Much love,
Rachael xx

The Invisible Onion