Mindful Techniques To Help Overstimulated Teens

Mindful Techniques To Help Overstimulated Teens

ADHD products for adults may help adults quiet their minds, but is the same true for teenagers? While these products can have a positive impact, it’s a good idea for young people to learn several methods for preventing and dealing with overstimulation. If your teenagers frequently feel overwhelmed by their thoughts or surroundings, these mindfulness techniques may assist.

How Teens Become Overstimulatd

Overstimulation (also called sensory overload) is when the brain can’t process all the information coming in from the senses. While everyone experiences it differently, the following are the most common symptoms:

  • Emotional, mental and physical exhaustion
  • Urge to block out the stimuli
  • Restlessness
  • Panic
  • Extreme discomfort

Anyone can experience overstimulation — in fact, most people have felt it at one time or another. However, neurodivergent individuals are more susceptible to this condition. As a result, it’s considered one of the symptoms of ADHD in teens.

Any intense external stimuli can cause sensory overload. The following are some of the most common triggers:

  • Crowded spaces
  • Specific textures
  • Loud noises
  • Bright lights

Create Calm Environment

One of the best things teens can do to alleviate symptoms of overstimulation is to remove themselves from the situation. They should look for a quiet place away from others where they can focus on mindfulness techniques:

  • Going outside
  • Stepping into the restroom
  • Sitting in an empty bedroom

Often, all they need is a few minutes to recenter themselves.

Listen to Relaxing Music

One of the top mindfulness techniques is also the simplest: listening to relaxing music. Music has the power to quiet the mind, especially if you focus on it and nothing else.

For best results, teens should put on noise-canceling headphones or earbuds. Doing so blocks out any background noise that may distract them from this practice. If they feel comfortable, they can close their eyes to further limit stimuli. Thus prepared, they can focus on the soothing melody, letting their frazzled minds step away from the many thoughts warring for attention.

Touch Grass

You’ve probably heard the term “touch grass” to describe grounding oneself. It turns out that literally touching grass can help reduce overstimulation.

Touch is an incredibly valuable sense that sometimes gets forgotten. Just like listening to music can make other thoughts fade away, physically connecting with nature can help teens reconnect with their bodies and physical space.

The first step is to sit outside, preferably on a comfortable patch of grass. Teens should focus on the ground beneath them and where it touches their bodies. From there, they can practice being present in their bodies by counting breaths and relaxing muscles.

Have a Cup of Tea

A hot cup of tea has all the ingredients for a delicious mindfulness practice. To get the full benefit, teens should take a few minutes to sit with their tea and experience the various sensations:

  • Feeling the heat from the mug
  • Smelling the scented steam
  • Tasting the brew

Focusing on this singular experience helps teens empty their minds, alleviating overload.

Managing ADHD symptoms in women, men and children takes work since they manifest differently. However, paying attention to triggers and prioritizing self-care can help individuals avoid discomfort. If your teen struggles with sensory overload, know that there’s help available.

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About the Author: Amanda Byers

Amanda Byers is a graduate of Columbia, where she played volleyball and annoyed a lot of professors. Now as Zobuz’s entertainment and Lifestyle Editor, she enjoys writing about delicious BBQ, outrageous style trends and all things Buzz worthy.


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