Feeling Overstimulated or Checked Out? Here’s What Your Nervous System Might Be Trying to Tell You
Have you ever found yourself scrolling on your phone, zoning out, or driving somewhere and not remembering how you got there?
Or maybe you feel easily irritated by your partner or kids at the end of the day — even when nothing “big” has happened.
These are common signs of overstimulation and dissociation, and they often show up when your nervous system is overwhelmed.
You’re not lazy. You’re not broken.
Your body is just trying to cope.
As a therapist, I work with so many women and high-achievers who experience this all the time. They’re smart, capable, and used to pushing through — but inside, their nervous system is stuck in survival mode.
Let’s talk about what this actually means — and how to gently bring yourself back when you’re feeling disconnected.
What Is Overstimulation?
Overstimulation happens when your brain and body are processing too much input at once. This can be:
Constant noise, talking, or screen time
Emotional demands from others
High-pressure work tasks
Crowded spaces or social situations
Your nervous system is like a battery. It needs time to recharge. But most of us never get enough quiet, stillness, or alone time to do that.
When your nervous system doesn’t get a break, it can lead to:
Irritability
Fatigue
Brain fog
Trouble resting or relaxing
Physical symptoms like headaches or body tension
What Is Dissociation?
Dissociation is a mental state where you feel disconnected from yourself or your surroundings. It can show up as:
Feeling like you’re on autopilot
Numbing out with scrolling, food, or shopping
Not remembering parts of your day
Feeling like you’re watching life happen from the outside
Dissociation is often the brain’s way of protecting you when something feels too much to handle. It’s common in people who have experienced trauma, high levels of stress, or who are highly sensitive.
Even happy or relaxing moments (like going on vacation or getting a massage) can trigger dissociation if your brain isn’t used to feeling calm or safe.
You’re Not Alone — And You’re Not Failing
If you recognize yourself in these signs, please know:
This is a very human response. It’s your nervous system doing its best to keep you safe.
The good news? You can gently teach your brain and body a new way to respond.
Quick Tips to Regulate Your Nervous System
Here are a few things you can try the next time you feel overstimulated or checked out:
1. Name What’s Happening
Say to yourself, “I feel disconnected right now.” Naming it reduces shame and gives you more choice in how to respond.
2. Take a 2-Minute Pause
Step away from the noise. Go outside. Close your eyes. Take a few slow breaths. Small pauses are powerful.
3. Use Your 5 Senses
Try the 5-4-3-2-1 grounding technique:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
4. Move Your Body
Gentle stretching, a short walk, or even standing up and shaking out your arms can help release stuck energy.
5. Try a Sensory Reset
Light a calming candle
Listen to soft music
Drink something warm
Squeeze a pillow or hold something cool in your hand
These small actions tell your body: It’s safe to come back.
Reflection Prompts to Reconnect With Yourself
If you want to explore this further, here are a few prompts to try:
What might my nervous system be trying to tell me right now?
Do I need quiet, stillness, or space?
When was the last time I felt grounded or present in my body?
What helps me feel safe enough to rest?
These questions help bring awareness to what’s really going on underneath the overstimulation — so you can meet your needs with more compassion.
Final Thoughts
You don’t have to push through burnout.
You don’t have to stay disconnected from your life.
You can feel calm, grounded, and present again — one small moment at a time.
If this post spoke to you, I’d love for you to save it and return to it the next time you feel overwhelmed.
You deserve rest. You deserve ease. You deserve to come home to yourself.
