Overwhelm Vs. Overstimulation - Coping through both with a Dopamine Menu

Do you ever feel like your brain is buzzing with too much input, or you're drowning in an endless to-do list? You’re not alone. The words “overwhelmed” and “overstimulated” get thrown around a lot, and while they might feel similar, they’re actually different experiences. Knowing which one you're dealing with can help you figure out what you need to feel better.

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Overwhelm vs. Overstimulation: What’s the Difference?

Overwhelm is when our ability to cope is completely overridden. It’s a moment when we feel trapped under the weight of emotions, tasks, or expectations, unable to move forward. Overwhelm isn’t just feeling stressed—it’s the breaking point where we shut down entirely.

Overwhelm happens when life piles up. Too many responsibilities, too many emotions, too many expectations—it all feels like too much. Your brain tries to juggle everything at once, and eventually, you hit a wall.

Overstimulation, on the other hand, is a sensory issue. Your brain isn’t struggling with thoughts or emotions; it’s struggling with input.

Overstimulation is when our brains are flooded with more stimuli than they can process—like too much noise, bright lights, or constant social interaction—it triggers a fight-or-flight response. Instead of feeling emotionally crushed like with overwhelm, overstimulation makes us feel frazzled, jumpy, desperate for escape, and at worst can cause panic attacks.

How Each Can Affect You

• Mental & Physical Effects of Overwhelm: Racing thoughts, decision paralysis, irritability, exhaustion, muscle tension, headaches. You might feel like shutting down completely or snapping at people around you.

  
  

• Mental & Physical Effects of Overstimulation: Sensory overload can trigger dizziness, nausea, panic attacks, or the urge to escape. You might find yourself covering your ears, avoiding eye contact, or needing deep pressure to calm down. Your body and brain are screaming for less input, not more.

How to Overcome Overwhelm

If you’re overwhelmed, you need to simplify and prioritize. Here are some ways to get back on track:

• Brain Dump & Prioritize: Write everything down. Get the mess out of your head and into a list. Then, focus on the most important task first.

• Break It Down: Instead of tackling a huge project all at once, take one small step at a time.

• Say No: It’s okay to decline invitations, set boundaries, and delegate tasks. Protect your energy.

• Ground Yourself: Deep breathing, stretching, or stepping outside for fresh air can help reset your mind and body.

How to Manage Overstimulation

If you’re overstimulated, you need to reduce input and regulate your senses. Here’s what can help:

• Reduce Input: Wear noise-canceling headphones, dim the lights, or step into a quiet space.

• Regulate Sensory Needs: Weighted blankets, fidget tools, or compression clothing can help calm your nervous system.

• Take Sensory Breaks: Plan quiet moments in your day before you reach a breaking point. If you know a loud event is coming up, schedule time to decompress afterward.

• Move Your Body: Slow, rhythmic movement (rocking, walking, yoga) can help process excess sensory input and bring a sense of calm.

I am Overstimulated!

I can not overstate how helpful this realization was for me. I had been operating under the assumption that I was overwhelmed for months. My health was declining and I was feeling physically and mentally ill more and more frequently. So I tried to minimize my workload at home and work, take more time for rest and recuperation, and scheduled time with my therapist.

Then I stepped back and realized I was still struggling. I was still experiencing pretty severe anxiety most evenings, requiring medication and therapy, and I was still feeling terribly fragile mentally.

Then as I was attending a webinar regarding overstimulation and autism to support my daughter, I recognized all the symptoms within myself. Suddenly I realized I was not overwhelmed at all. I had been explaining to my therapist just that day that I was not worried, and I was not dealing with spirling or intrusive thoughts, in fact, most of the time my thoughts were organized and positive. It was more like my actual brain chemistry would suddenly turn on me, leaving me feeling physically out of sorts and panicked at the sudden changes in my body. I was experiencing panic attacks because my sensory systems were overworked. I had too much input.

This was something I hadn't considered because the way my child expresses overstimulation is loud and clear. My experience was more subtle and I could use words to articulate the fear and dissociation. Also, I've dealt with years of overly stimulating environments at busy jobs, and with a busy family of neurodivergents, so why would I be having trouble now? I can't explain it. I do not understand why I am suddenly struggling with overstimulation, but I do know it is real.

After recognizing this reality, I asked ChatGPT to create a sensory Diet and Dopamine Munu for myself so I could work on managing input and supporting my nervous system, and I am happy to report that after four weeks of intentionally managing input rather than just stress, I have only experienced three days of dysregulation. That is a dramatic improvement, as I was struggling more nights than I was doing well before this effort.

I have already discussed what a sensory diet is here, but what is a dopamine menu?

A dopamine menu is a personalized list of activities that boost dopamine, a neurotransmitter linked to motivation, pleasure, and reward. The concept comes from dopamine regulation strategies, often used to balance mood, improve focus, and prevent burnout. This leans more toward coping with overwhelm, but I've found that coupling my sensory diet with the dopamine menu provides ample mental health support for my current lifestyle and needs.

A well-rounded dopamine menu includes activities from different categories:

• Short-term, instant rewards (quick boosts - desserts): Listening to music, eating something enjoyable, stretching, or laughing.

• Mid-term, engaging activities (flow state - appetizers): Reading, creative hobbies, exercise, or deep conversations.

• Long-term, sustainable dopamine (delayed gratification - main courses): Learning a new skill, working toward goals, building relationships, or practicing mindfulness.

  
  

The key is balancing healthy dopamine sources and avoiding overreliance on artificial dopamine spikes, like excessive social media, junk food, or impulsive shopping.

Check out the Menu I've crafted below - with the help of Canva and ChatGPT, loving it!

Please Print and Enjoy!

Final Thoughts

Understanding whether you’re overwhelmed or overstimulated can make a world of difference. If you’re overwhelmed, you might need to step back and focus on priorities. If you’re overstimulated, you need to reduce input and find calm. The more we learn to recognize these states, the better we can advocate for ourselves and create lives that support our nervous systems and stress tolerance.

Whether you're overwhelmed, overstimulated, or doing just fine, I encourage you to consider your own version of what a dopamine menu and sensory diet could look like for you, because we can all use a little more fun and reminders to not just cope, but to treat ourselves too. Bon Appetit!