5 Hacks to Mitigate 'Sensory Overload' When Returning to In-Office Work

After years of remotely working with low environmental stimulation, a 'return to office' work mandate could cause overstimulation in many employees.

For millions, remote work was a gift. A secluded location, with no-to-low unplanned interruptions from co-workers walking up to your desk to chat. No one adjusting the brightness of the room without asking others’ opinions. No overly cold (or overly hot) work station. No co-workers talking extra loudly around you about politics, sports, or video games. You got to call all of the shots in your home office. It was your personal safe-haven.

But with so many businesses mandating a ‘return to office’, millions of workers find themselves forced back to these overstimulating conditions. Anyone can experience overstimulation, but specifically persons with anxiety, depression, ADHD, or Autism may be more susceptible to it.

Causes of overstimulation:

There are many causes of overstimulation; however, it is more than likely that multiple factors lead to overstimulation within a person. Some of the causes include:

• Lighting: Too bright lighting or certain types of lights.

• Noise: Loud constant noises, or sudden and unexpected noises.

• Smells: Poor hygiene, cologne or perfume, and lunch foods.

• Textures: Standardized office chairs or sticky floors.

• Interruptions: Break in flow due to persons walking up to talk to you, overly loud coworkers chatting near your seat, people constantly walking by your desk.

• Forced Networking: Team-building projects, ‘Happy Hour’ events, and coffee-breaks with coworkers.

There are countless individuals that will be completely unphased by the list above. However, there are a significant number of people that will be completely bothered and stimulated by one or more from the list. Too much stimulation can lead to overstimulation.

Effects of Overstimulation:

Being stimulated isn’t necessarily a bad thing. Being overstimulated can be very negative. Some effects of overstimulation:

• Brain Fog: The brain may not be able to clearly think and process.

• Inability to Concentrate: Persons may be easily distracted from their work.

• Anxiety: Those who do not normally experience anxiety may do so; while those who are prone to anxiety may experience heightened anxiety.

• Depression: Those who do not normally experience depression may do so; while those who are prone to depression may experience heightened depression.

• Decreased Productivity: A person may be less equipped to provide the same output that they would have provided while working in a less-stimulating environment.

• Discomfort: Being overstimulated may cause an individual to feel abnormal, more vulnerable, or forced to face events that they do not enjoy.

• Outbursts: When someone is in a state of overstimulation, they may be more inclined to outbursts of anger, frustration, sadness, or disgust. Even when the outburst is uncharacteristic for the individual, they are simply matching the level of chaos that they are personally experiencing, even if it is unintended.

Managing Overstimulation:

There are many ways that someone can help to manage and mitigate any overstimulation that they may feel. Below are a few suggestions:

• Recognize Your Triggers: You can’t expect your coworkers to innately know or recognize what will overstimulate you. You need to be aware of your own triggers so that you can mentally, physically, or emotionally prepare yourself to face them. When appropriate, you may also need to simply talk to your coworkers and help them understand your triggers, so that they can help to mitigate them as well.

• Take Breaks: Allow yourself to get up and remove yourself from an overstimulating situation from time to time. Allow your body to regulate itself once more before heading back to your work space.

• Change Locations: If you work in an office that is flexible with where you work, change your work station from time to time. If you need ‘focus time’, move to an area of the office with less traffic and less noise. If the chair you are sitting in is too uncomfortable to the touch, switch it out, or move to a couch.

• Find Allies: It can be difficult for some people to speak up and request that coworkers take their conversation somewhere else, or that someone not eat at their desk because the sound of chewing food or the smell of certain food types is too much. If you have an ally that you can confide in, he or she may be willing to speak up on your behalf from time to time.

• Take Advantage of Remote Work Opportunities: When applicable, take advantage of any and all ‘remote work’ opportunities that your employer allows. If you are working a hybrid schedule, give consideration about which days you want to be in office and which days you would prefer to be at home. Perhaps there are certain days of the week with a larger presence of individuals, so you choose to work from home those days. Or you schedule your days in office in a way that allows you to decompress between office visits as needed. Be creative.

Summary:

There are billions of people in the workforce. We are not all going to act the same, have the same experiences, or react to the same experiences in the same way. Knowing yourself and your capacities is vital to emotional well-being within the work place. Don’t leave it to others to ensure that you are emotionally cared for. Be proactive, and you can decrease your levels of overstimulation at work.