Published April 1, 2026 03:56PM<\/p>\n<\/div>\n
It\u2019s easy to feel stressed as you navigate your day, especially if you have a lot going on. But\u00a0focusing on what\u2019s behind that stress\u2014and identifying what you\u2019re experiencing\u2014can go a long way toward alleviating it. Namely, are you overwhelmed or overstimulated? These aren\u2019t the same thing.<\/p>\n
\u201cThere is a difference between being overwhelmed and overstimulated, but there can be overlap,\u201d says Thea Gallagher<\/a>, clinical associate professor of psychology at NYU Langone Health. \u201cSometimes when you become overstimulated, you then become overwhelmed.\u201d<\/p>\n But it\u2019s normal to be unsure which reaction you\u2019re dealing with. \u201cThe concern of being overwhelmed versus overstimulated absolutely comes up a ton in therapy,\u201d says Hillary Ammon<\/a>, a clinical psychologist at the Center for Anxiety and Women\u2019s Emotional Wellness.<\/p>\n Here\u2019s how to tell the difference and, more importantly, what to do to manage these uncomfortable feelings.<\/p>\n On the surface, these sensations can look and feel the same, but the difference lies in what\u2019s causing them.<\/p>\n \u201cOverstimulation has to do more with sensory experiences,\u201d says Aaron P. Brinen,<\/a> assistant professor of psychiatry and behavioral sciences\u00a0at Vanderbilt University Medical Center. \u201cIt\u2019s not purely sensory, but it\u2019s a physiological experience.\u201d (Meaning, your body has a physical reaction to something.)<\/p>\n \u201cEveryone has an individual amount of ideal external stimulation, such as how much quiet they need in order to return to rest, amount of time spent socializing in person, or how much novel material they can learn before they lose capacity to absorb and comfortably tolerate the situation,\u201d says Karen Lynn Cassiday<\/a>, psychologist and clinical assistant professor\u00a0at Rosalind Franklin University of Medicine and Sciences.<\/p>\n When you exceed your usual capacity, like there\u2019s too much noise or you\u2019re rushing around, you can feel overstimulated, she explains. You can even feel overstimulated by your own thoughts, Gallagher says. \u201cIf you have ADHD or a lot of thoughts going off, that can feel overstimulating as well,\u201d she says.<\/p>\n \u201cBeing overwhelmed has to do with your sense of ability to manage things,\u201d Brinen says. \u201cWhen you\u2019re overwhelmed, you believe that you don\u2019t have the capability to handle all the things in your life that you\u2019re trying to manage.\u201d You can be overwhelmed in a variety of scenarios, but this mental state is more likely when you have trouble prioritizing tasks or a tendency to be a perfectionist, Cassiday says.<\/p>\n Ultimately, \u201coverwhelm has more to do with how you\u2019re thinking, and being overstimulated has to do with how you\u2019re feeling,\u201d Brinen explains.<\/p>\n Once you\u2019ve figured out whether you\u2019re dealing with overstimulation or being overwhelmed, you can work toward a solution to lower stress. But the remedies are slightly different for each.<\/p>\n Brinen recommends taking action. \u201cGet everything out of your head and put it in front of you,\u201d he says. \u201cWhen you write everything out, it\u2019s usually much less than you think it is.\u201d Then, he suggests coming up with a plan for how you\u2019re going to tackle things.<\/p>\n Brinen suggests \u201cchunking\u201d your to-do list into smaller, more manageable pieces. Then, take a break to clear your head before diving into your plan. \u201cGet out of the environment that you\u2019re in,\u201d he says. \u201cThat could be simply getting outside, going for a short hike, or wandering out into the garden.\u201d He also recommends deep breathing to help lower your stress levels.<\/p>\n If you\u2019re overwhelmed but don\u2019t have the capacity to take action in the moment, Gallagher suggests \u201cplanned worrying\u201d (aka worry time<\/a>), which is designating a later time to sit, allow yourself to worry for a moment, and then come up with a plan to deal with it at a later time. According to research,<\/a> postponing your worries can reduce worry intensity.<\/p>\n If you\u2019re feeling overstimulated, Cassiday recommends getting away from the source of the stimulation so you can be quiet, stop processing, and rest. \u201cOverstimulation tends to make people feel irritable, wired, tired, and in need of escape to solitude and\/or quiet surroundings,\u201d she says.<\/p>\n Nature walks, according to a 2022 review,<\/a> are associated with improvement in both depression and anxiety symptoms. That said, Gallagher suggests taking a \u201ctap-out,\u201d where you can go outside and relax. \u201cNature has a way of being calm and is typically less overstimulating,\u201d she says. Gallagher recommends looking at water, if it\u2019s nearby, or just checking out some nearby trees. \u201cIt can help you feel more grounded,\u201d she says.<\/p>\n Ultimately, therapists emphasize that everyone experiences these sensations. \u201cWe all get overstimulated and overwhelmed from time to time,\u201d Brinen says. But if you find that you\u2019re regularly feeling overwhelmed or overstimulated, he suggests consulting with a mental health professional to do a deeper dive. (It\u2019s more common to feel regularly overwhelmed and overstimulated when you have ADHD, autism, or a processing disorder, Ammon points out.)<\/p>\n Still, if this is an occasional thing for you, Ammon recommends just taking a break. \u201cThe standards we have for our way of life can lead to feeling overstimulated and overwhelmed,\u201d she says. \u201cThat\u2019s just because you have a lot on your plate\u2014a lot of Americans do.\u201d<\/p>\n Want more\u00a0Outside<\/em>\u00a0health stories?\u00a0Sign up for the Bodywork newsletter<\/a>.<\/strong><\/p>\n <\/div>\nHow to Tell If You\u2019re Overwhelmed vs. Overstimulated<\/h2>\n
What It Means to Be Overstimulated<\/h3>\n
What It Means to Be Overwhelmed<\/h3>\n
How to Stop Feeling Overwhelmed or Overstimulated<\/h2>\n
If You\u2019re Overwhelmed<\/h3>\n
If You\u2019re Overstimulated<\/h3>\n