Overstimulated at the office
When the stimuli at the office become too much, you need a plan. What to do acutely, and how to prevent it next time?
Recognize the signs
You can't concentrate anymore
Sounds become louder or more irritating
You get irritated or emotional more quickly
You just want to leave
Your head feels 'full' or 'foggy'
Physical tension: jaw clenching, shoulders raised
What you can do right now
1
Leave for a moment
Go to the bathroom, take a walk outside, or find a quiet spot. You don't have to explain why.
2
Reduce stimuli
Put on headphones, close your eyes for a moment, or focus on one sense (e.g., the feeling of your feet on the ground).
3
Grounding
Name 5 things you see, 4 you hear, 3 you feel in your mind. This brings you back to the present.
4
Communicate briefly
A simple 'I need a break' is enough. You don't have to justify it.
Prevention is better
- Always carry earplugs or headphones
- Know your escape routes: quiet places in the office
- Don't schedule stimulating moments back to back
- Eat and drink regularly — low blood sugar makes stimuli worse
- Check in with yourself: what's my stimulation level right now?
- Build 'buffer zones' into your day
Related
Overstimulation is often a sign that your boundaries are being crossed. Learn how to set better boundaries at work.
Boundaries at work