For example, you might build rest into your schedule by taking a coffee break in the morning, relaxing for 10 minutes on your lunch break, taking an afternoon break, and doing a hobby for 30 minutes in the evening.
You can cut back gradually by drinking smaller cups of coffee or cutting back on 1 caffeinated drink per day. Give yourself a week to adjust to the lower level of caffeine before you make another cut. If you feel jittery after drinking a small amount of caffeine, you may want to cut it out of your diet completely. If you enjoy the taste of coffee, switch to decaf so you can still enjoy your morning brew.
Although binge-watching TV can be fun, it’s not a good idea if you frequently deal with visual overstimulation.
It might help to put your phone in another room so you’ll be less tempted to check it. You can also use an app like Moment, Offtime, or App Detox to help you cut back on your screen time. These apps allow you to set online limits for yourself so that certain websites and apps are blocked at certain times of the day or after you’ve spent a designated amount of time online.
For example, go to the grocery store at their non-peak hours or order curbside service, if your grocery store offers it. Similarly, purchase items online rather than going to a packed mall.
For example, if you’re overstimulated, go sit outside in nature, relax in your favorite chair, or go to a room with peaceful decor.
If you can’t reduce the noise, leave the location or use earplugs. As another option, you can try listening to calming music through earbuds, which might help.
Read a book Listen to calming music Give yourself a massage Cuddle with your pet Color Soak in a warm bath
Focus on what you can see in your environment. Describe it to yourself or look for a certain color, such as blue. Listen to what you can hear in your environment. Try to pick out the individual sounds you hear, like the rustling of leaves. Sniff the air to see what smells you can notice. For example, you might smell oncoming rain. Concentrate on your sense of touch to see what you can feel in your environment. For instance, feel the textures of items around you or notice how the wind feels against your skin. Sip on a cup of tea or eat a hard candy to stimulate your sense of taste.
As another option, inhale deeply to fill your lungs with air, then put your finger over 1 nostril. Slowly exhale through your uncovered nostril. Switch sides and repeat the breathing exercise.
If you’re struggling to focus on your breath, it helps to count your breath with each inhale. You can also use a meditation app, such as Insight Timer, Headspace, or Calm.
