Hey friend!
Ever feel like your skin is too loud?
Your thoughts are racing,
your body wants to climb out of itself,
and the sound of someone chewing near you is sending you into orbit?
Welcome to what I lovingly call "Stimming Out."
It's that moment where your ADHD brain + life stress + sensory overload = full-body nope.
In this post, we're diving into what stimming out really means, how to spot it coming, what to do when it hits, and how to recover without shame. (Because spoiler alert: you are not "too much." You're just human -- with a beautifully buzzy brain.)
What Does "Stimming Out" Mean?
Let's start with a quick refresher. Stimming, short for "self-stimulatory behavior," is how our bodies and brains cope with sensory input, stress, emotion, or sometimes just...being alive in this economy.
ADHDers often stim as a way to self-regulate -- think fidgeting, tapping, hair twirling, chewing on pens, pacing, or even repeating words or sounds. And when we stim out, we're basically maxing out our nervous system's capacity to handle the noise -- internal and external.
This isn't just "having a moment." This is your nervous system throwing a confetti-filled tantrum that says, "I can't handle one more thing."
Common Signs You're Stimming Out:
- Everything feels too much, but also not enough.
- You suddenly need to chew something, pace the room, or escape to your car.
- A totally normal sound (like the AC kicking on) makes you want to throw your coffee.
- You feel an urgent, full-body need to stim in order to cope -- or shut down completely.
- You spiral into irritability or freeze-mode.
This is your brain waving a little white flag that says: "SOS. Sensory Overload Incoming"
What Causes It?
- Sensory overwhelm (too many sights, sounds, textures, or smells -- Target on a Sunday, anyone?)
- Emotional overload (hello, rejection sensitivity)
- Masking fatigue (aka pretending to be neurotypical all day)
- Decision fatigue (What's for dinner? My soul just left my body.)
- Internal chaos (racing thoughts, unregulated nervous system, executive dysfunction)
How to Prevent a Full-On Stim Out
We can't always stop the chaos -- but we can give our brains tools to cope better. Here's what helps:
🌀 Build in tiny "off-ramps" throughout your day.
-- Even five minutes of deep breathing, stretching, or stepping outside can reset your nervous system.
🌀 Use sensory tools proactively.
-- Think: weighted lap pads, fidget cubes, chewable necklaces, or noise canceling earbuds. I love this fidget ring that looks like jewelry but spins like magic.
🌀 Check in with your body.
-- Before the spiral hits. Are you hungry? Thirsty? Overstimulated? Sometimes a cold drink or a snack can make a bigger difference than you'd expect.
🌀 Unmask when you can.
-- Give yourself safe spaces (even tiny ones) where you don't have to "perform." Your nervous system will thank you.
When You're Already Stimming Out
It's okay. Truly. You're not failing -- you're feeling.
Here's how to ride it out:
🌀 Get grounded fast.
-- Cold water on your hands, a calming scent (peppermint oil is my bestie), or something heavy like a weighted lap blanket. Ground your body, your mind will follow.
🌀 Regulate through stimming, not shame.
-- Let yourself stim safely. Rock, bounce, chew, scribble, hum, flap your hands -- whatever your body needs. It's not weird, it's regulation.
🌀 Create a low-sensory retreat.
-- A dark room, hoodie over your head, headphones on. A moment of quiet can feel like a nervous system reboot.
🌀 Release the guilt.
-- You are not "dramatic." You are not "too sensitive." You are reacting exactly how your beautifully wired brain reacts. And that's okay.
Recovery Tips for After the Storm
You've survived the stim out-- but now what?
🌀 Prioritize rest.
-- Real rest. Not doom scrolling. Not zoning out with noise. Try a sensory-friendly activity like coloring, stretching, or a calm playlist.
🌀 Reflect gently.
-- What led up to it? What helped? No blame -- just data gathering. Knowing your patterns can help you next time.
🌀 Stock your stim kit.
-- Keep a stash of soothing tools (fidgets, noise-canceling headphones, snacks, essential oil rollers) in your bag, desk, or car. Here's a kit I love!
🌀 Speak kindly to yourself.
-- You don't owe anyone an explanation. But if you need one, try: "My brain just needed a second to breathe."
What Your Stim Out Is Really Telling You
Stimming out isn't failure -- it's feedback.
And when we learn to listen to that feedback, we give ourselves the power to cope with more compassion, confidence, and calm.
Whether you stim through bouncing knees or baking cookies, you are not broken -- you're beautifully built to survive a noisy world!
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