Overstimulation, Sensory Responsivity & Body-Focused Repetitive Behaviors

Overstimulation refers to a state of being excessively stimulated or overwhelmed by sensory input, such as noise, lights, or emotional stressors. Sometimes, our own internal experiences can be overly stimulating too. Have you ever spent a sleepless night ruminating on work, relationships, school, or just your BFRB? Of course, you have. We all have.

When someone with a BFRB experiences overstimulation, it can trigger picking/pulling or it can exacerbate a person’s BFRB behaviors.

BFRBs provide sensory and emotional regulation

BFRBs can serve as a way to regulate or modulate sensory experiences. Engaging in repetitive behaviors may provide a temporary sense of relief or distraction from overwhelming sensations, emotions, or stress. It’s a way to constrict your world, to one pleasurable stimulus, as we discussed in a recent webinar. Overstimulation can increase the likelihood of seeking to self-regulate through picking or pulling.

Similarly, although not identically, stimming may serve as a way to self-regulate due to sensory overload. Stimming is short for self-stimulatory behavior, and it refers to a broad range of repetitive behaviors or movements that are often seen in individuals on the autism spectrum. Stimming can manifest in various forms and serve different purposes for individuals, including sensory regulation or as a way to cope with stress or anxiety.

Overstimulation can contribute to heightened emotional states, such as anxiety, stress, or frustration. In turn, it can also be caused by such states! Our psychology is anything but simple. BFRBs may act as a (maladaptive) coping mechanism to manage or release these intense emotions, a part of a wider pattern of emotional avoidance.

In addition, the repetitive nature of the behaviors can provide a momentary sense of control or soothing in response to overwhelming emotional experiences.

Sensory overresponsivity

Some studies have indicated that individuals with BFRBs, particularly trichotillomania (hair pulling disorder), may exhibit higher levels of sensory overresponsivity compared to the general population. Sensory overresponsivity refers to heightened sensitivity and negative reactions to sensory stimuli. For example, individuals with trichotillomania may report discomfort or irritability in response to certain textures, sounds, or other sensory experiences, that lead them to pull some hairs because the very idea that such a texture may be present causes intense discomfort.

Tactile sensitivity

Tactile sensitivity, or hypersensitivity to touch, has been identified as a common sensory feature of body-focused repetitive behaviors of various kinds. For instance, my clients who struggle with skin picking disorder often have heightened sensitivity to tactile sensations. This can contribute to their engagement in repetitive picking behaviors.

When you’re hypersensitive to tactile information you may be hypervigilant or hyperaware of potential tactile stimuli in your environment overall. You’re on constant lookout for what may cause discomfort, it’s only logical! It may happen that you constantly scan for potential touch-related triggers (rough skin, thicker hairs, etc.), anticipating and preparing for touch experiences that could be uncomfortable or overwhelming.

Tactile sensitivity can elicit a range of emotional and behavioral responses. These may include feelings of discomfort, anxiety, or distress in response to certain tactile stimuli. Some individuals may exhibit avoidance behaviors, such as pulling away, covering their skin, or wearing specific clothing to minimize touch-related sensations.

Sensory avoidance

Skin picking and hair pulling seem married to the word avoidance in one way or another. Some research suggests that people with BFRBs may engage in sensory avoidance behaviors to self-regulate.

Rather obviously, but I must define it somehow, this involves actively avoiding or withdrawing from certain sensory stimuli that elicit discomfort. Sensory avoidance can be a way for individuals to regulate their sensory experiences and potentially reduce the triggers for engaging in BFRBs, while in some instances privileging certain sensations (those that picking/pulling provide) so that you can avoid others.

Sensory craving

While sensory overresponsivity and avoidance are commonly observed, there is also some evidence to suggest that people with BFRBs may engage in sensory-seeking behaviors.

Sensory craving is a strong desire or intense seeking of sensory stimulation to fulfill one's sensory needs or achieve a particular sensory experience. It is the urge to engage in activities or behaviors that provide sensory input, often driven by a need for increased sensory arousal or regulation.

Sensory craving is related to individual differences in sensory processing and can be influenced by various factors, including neurological, genetic, and environmental factors. It is important to note that sensory craving can occur in individuals with or without underlying sensory processing difficulties or conditions.

Determining your sensory response

To address this issue, first determine what category fits your experience the best:

1.      Overreponsivity

2.      Avoidance

3.      Craving

Be mindful of the fact that some people may experience several of these. There’s nothing strict and black and white about how our minds work, they’re not obligated to follow any artificial classification! If you’re able to identify several patterns, it’s convenient to summarize them all in a table: what are the stimuli that you crave, what do you avoid, what are you particularly overresponsive to. Considering adding information such as contexts in your life where such stimuli are encountered or where you tend to seek them, spaces that are very risky, people, situations, etc. Doing so will help you get to know yourself and devise situation specific strategies.

Before you seek out and implement different strategies, be strategic about it and focus on one area first – the most important one – and only when those strategies become your second nature, move on to another one. Doing too much at once is bound to lead to failure. Read that sentence a few more times to really sink in. Yes, doing things this way will slow you down, but do you want to be quick or do you want to be successful?

What to do about (sensory) overstimulation?

Treating sensory overstimulation involves finding strategies to manage and reduce the overwhelming sensory input that individuals experience, and in the long run, learning how to tolerate and soften one’s psychological and physiological response to the troubling stimuli. Just because you’re overstimulated by something now, this is not a genetic condition you’re stuck with forever – you can gradually learn to tolerate and change or at least lessen your reaction, so that you don’t feel tempted to pick or pull in response to a stimuli. You don’t have to be stuck with a problem forever and don’t let anyone tell you otherwise.

Here are some techniques that can be helpful:

1. Pay attention to the specific sensory stimuli that trigger overstimulation. These can include loud noises, bright lights, crowded spaces, certain textures, or strong smells. Understanding your triggers can help you proactively avoid or minimize exposure to them. I already suggested creating a table to understand them better, but if you’re looking for specifics to put in there: troubling stimuli, type of response, triggers, reactions, intensity of reaction and what makes it slightly more manageable.

2. Establish a safe and calming space where you can retreat when you're feeling overstimulated. This could be a quiet room with dim lighting, comfortable furniture, and soothing elements like soft music or nature sounds. This environment can help you find relief and promote relaxation. If this isn’t possible for you, put gloves on, wear earplugs and a sleep mask for 10 minutes and focus on your breathing in that time. It’s a simple way to create a portable sensory deprivation chamber that you can use anywhere, including office bathrooms – or so I hear! 😊

3. Develop a personalized sensory diet, which consists of activities that help regulate and balance sensory input. This can include activities such as deep pressure stimulation (e.g., using weighted blankets or squeezing stress balls), engaging in rhythmic movements (e.g., rocking in a chair), or incorporating sensory breaks throughout the day to relax and recharge.

4. Use selective sensory input that helps soothe you. For example, if you’re struggling with overstimulation due to too much rumination or worry, put your headphones on and play a monotonous sound such as nature sounds (waves, wind, etc.) or shamanic drumming. Especially the latter can provide the sense of safety and calm that comes from repetitiveness, something that BFRBs also provide.

5. Practices like mindfulness meditation, deep breathing exercises, and progressive muscle relaxation can help calm the nervous system and reduce the impact of sensory overload. These techniques can promote a sense of grounding and presence, allowing you to better manage overstimulation. Try our free 3-week self-compassion course by clicking here. If you’re a member of the VIP Lounge, you can get personalized feedback throughout the course.

6. If certain sensory stimuli are unavoidable or essential in your daily life, consider gradually exposing yourself to them in a controlled manner. This process, known as desensitization, involves gradually increasing your tolerance to specific sensory triggers over time. Seek guidance from a therapist or occupational therapist experienced in sensory processing issues for personalized support. You can use our accountability prompts and let us support you throughout that process.

7. If sensory overstimulation significantly affects your daily life or causes distress, consider consulting with a healthcare professional, such as an occupational therapist or mental health professional. They can provide specialized assessments, recommend tailored interventions, and guide you through strategies specific to your needs.

Remember, everyone's sensory needs and responses are unique, so it may take time and experimentation to find the strategies that work best for you. Be patient, compassionate with yourself, and seek professional guidance when needed.