Auditory Overstimulation: What It Is, Why It Happens & What You Can Do
Episode 54: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
Ever felt like the sound of the kitchen fan or a distant beeping was going to make you snap? Amanda shares a personal and deeply relatable reflection on the experience of auditory overstimulation—when everyday sounds feel too loud, layered noise becomes overwhelming, and your stress bucket overflows from one too many sensory inputs. Through lived stories, nervous system science, and practical strategies, this episode unpacks why it happens and how to cope with it, especially in seasons of chronic stress.
What We Cover in This Episode
- Real-life examples of sound sensitivity when stressed
- Why auditory overwhelm isn’t just a “you” problem
- The neuroscience behind sound processing during dysregulation
- The connection between emotions and hearing
- Tools to navigate sensory overload (for you or a loved one)
The Snap That Started the Conversation
Amanda opens the episode by describing an all-too-familiar scene: the kitchen fan whirring, kids playing, music on, her husband trying to talk to her from the hall. And suddenly, she snaps. Not because of the conversation. Not because of the music. But because her nervous system had reached capacity, and one more sound tipped her over the edge.
That moment—followed by a flood of DMs from others who resonated—sparked this episode. If sounds have ever felt too loud, too much, or like they might make you explode, this conversation is for you.
What Is Auditory Overstimulation?
Auditory overstimulation is a form of sensory overload specific to sound. It might mean that normal everyday noises—like music, fans, or background chatter—feel distressing or hard to tune out. You might find yourself snapping, withdrawing, or feeling drained in noisy environments.
This isn’t just a personality quirk or “being sensitive.” It’s often a nervous system response linked to stress, fatigue, or dysregulation. When the brain is overwhelmed, it loses its ability to filter and prioritize sounds, making everything feel louder, closer, and more urgent.
How Stress Changes the Way You Hear
To make this science real, Amanda shares a member story: a working mom in her 30s who started feeling like everyday noises were unbearable. Chatter, dishes clanking, even the hum of the fridge felt like too much. She found herself more reactive, more tired, and avoiding things she used to enjoy.
One reason? Nervous system dysregulation. When your sympathetic system (fight or flight) is chronically activated, the auditory system becomes hyper-alert. Sounds that usually fade into the background suddenly feel front and center.
The body is on high alert, scanning for threat. And sound gets caught in that scan.
When Emotion and Sound Intertwine
Another reason for this overstimulation is what Amanda calls the auditory-limbic connection. That’s the feedback loop between the auditory cortex (which processes sound) and the limbic system (which processes emotion).
Have you ever heard a song and immediately teared up? That’s your auditory-limbic system in action. When you’re already in a heightened emotional state, sounds get filtered through that lens. Meaning: a small sound can feel like a big emotional event.
Amanda breaks down the science with helpful analogies and examples, showing how even subtle sounds can spark big feelings depending on your nervous system state and history.
Awareness Comes First
The biggest tool? Awareness. Recognizing when you’re stressed and how that changes your sensory experience is powerful.
Start noticing:
- When do you feel most sensitive to sound?
- Are there specific noises that trigger you?
- Is layering of sounds harder than one loud noise?
For Amanda, it’s the fan. Always the fan. For others, it might be music, chatter, or repetitive background sounds. There’s no right answer—only noticing what’s true for you.
Strategies for Sound & Stress Management
If auditory overstimulation is part of your story, here are a few things Amanda suggests:
1. Build in silence. Drive without music. Cook without background noise. Create micro-moments of quiet.
2. Use tools. Noise-canceling headphones, earplugs, or white noise apps can help soften the sound load.
3. Regulate your system. The more regulated you are overall, the less intense your sensory reactivity tends to be. This might include breathwork, rest, movement, or vagal toning practices.
4. Communicate with loved ones. Amanda shares how talking to her husband about her sound sensitivity helped them create shared strategies. Instead of shaming, they found humor and understanding.
5. Support your kids. If you suspect your child struggles with sound, help them make sense of it. Normalize the experience and explore accommodations together.
Amanda also briefly introduces the Safe and Sound Protocol (developed by Dr. Stephen Porges) as a promising tool for those with ongoing auditory sensitivity.
Three Tangible Takeaways
- You hear differently when you’re stressed. This isn’t in your head—it’s in your nervous system.
- Noticing your triggers gives you power. Awareness opens up choice.
- Sound management and emotional regulation go hand in hand. Support both, and you’ll feel the shift.
Looking for more personalized support?
- Book a FREE discovery call for RESTORE, our 1:1 anxiety & depression coaching program (HSA/FSA eligible & includes comprehensive bloodwork)
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- Join my Release Class – Monthly guided nervous system regulation class
- Order my book, Healing Through the Vagus Nerve today!
- Download free resources here
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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
