Regulating and Stimulating Your Brain

Doomscrolling, food noise, or a desire to wrap yourself in a blanket in a soundproof room can all be signs of dysregulation. Your brain has unique stimulation needs that can always change depending on your mood, stress, and other factors!

Stimulation refers to any cognitive or sensory input. This can mean sounds, music, decisions, or even colors. When we’re overstimulated or have low stimulation needs, we may prefer a quieter, calmer environment with less novelty and activity. This might be why we want to curl up into a ball! When we’re under-stimulated or have high stimulation needs, we may crave novelty, adventure, or excitement. This restlessness can often lead to doomscrolling as your brain searches for engagement. 

Once you recognize the signs of what feeling dysregulated looks like for you, you can work towards meeting your stimulation needs:

Under-stimulated and need more stimulation:

• Seek new things: hobbies, places, skills, new movies or television shows.

• Physical activity: do some jumping jacks, go for a run, or stretch.

• Get creative: make some art, do some creative writing, or engage your imagination.

• Change your environment: go to a new room, sit on the floor, or explore your town.

• Keep changing it up: take breaks often in your tasks (and go back to the task!) to keep things fresh for your brain.

Overstimulated and need less stimulation:

• Seek sameness: find a safe and quiet spot in your home that you can reliably head to when you’re feeling overstimulated. Integrate comforting scents, sounds, and sights here! 

• Quiet your mind: watch something familiar, listen to your favorite songs, or listen to nothing at all. 

• Close your eyes: reducing the amount of visual input you have can also be a way of reducing stimulation.

• Set boundaries: ask for some space if needed from your support system, or engage with them in ways that are less stimulating for you.

As you begin to recognize the signs of over- and under-stimulation, explore what your brain needs in order to foster a comforting and regulating environment for you!