Hi friends,

I hope you are doing well! Today, let's tackle an issue that has been coming up more frequently in my sessions with clients: trying to determine what your nervous system needs in the moment. Think of your nervous system like a car engine. What's happening within? Does it need to run faster or hotter, therefore requiring you to press on the gas (a.k.a. understimulation)? Or is slamming on the brakes needed (overstimulation)? Let's take a journey to figure out which is which!

Have you ever felt like your body is trying to tell you something—but you’re not quite sure what it’s saying?

One minute, the world feels too loud, too bright, too much. The next, you’re bouncing your leg, chewing on your hoodie string, and replaying the same song for the hundredth time. (Yes, that one.)

That’s your nervous system asking for support.

If you’re a therapist, teacher, nurse, caregiver, or anyone living in a chronically overstimulating (or under-stimulating) world—this post is for you.

What Is Overstimulation?

Overstimulation happens when your nervous system is overwhelmed with sensory input. Think: loud noises, bright lights, busy spaces, strong smells. It’s your body’s version of system overload.

Signs of Overstimulation:

You can’t ignore background noise, clutter, or smells
You crave quiet, dark environments to recharge
You feel off-balance or slow to physically respond
You notice body sensations intensely (like a pounding heart or growling stomach)
You feel wiped out after a trip to the mall or grocery store
You feel like you’re “underwater” or shut down when overwhelmed

What Is Understimulation?

Understimulation is less talked about but just as real. It happens when your nervous system isn’t getting enough input to feel alert and grounded. You may feel antsy, foggy, or stuck in low energy.

Signs of Understimulation:

You need to constantly touch items or people
You chew on things (pens, sleeves, gum, hair, etc.)
You repeat sounds or play the same song on loop
You're doom scrolling or bed rotting and you still don't feel better
You bump into things or walk with heavy footfalls
You seek stimulation through overeating, overworking, or impulse spending

Why This Matters for Helpers + Healers

When you’re already navigating stress, burnout, or compassion fatigue, these sensory shifts can feel even more intense. And if you're neurodivergent, this back-and-forth might be part of your everyday.

But here’s the good news: when you learn to recognize whether you’re overstimulated or understimulated, you can give your nervous system exactly what it needs to come back to balance.

Ask Yourself: “Do I Need More or Less Right Now?”

This simple question can help you pause, check in, and respond—rather than react.

Here’s how to support your nervous system, based on what it needs:

Tools for Overstimulation

🎧 Use noise-canceling headphones or play white noise
💡 Dim the lights or switch to soft lamps
🧊 Try a weighted eye mask or rub ice on your cheeks
🤗 Use a weighted blanket or give yourself a firm hug
🌱 Lay on the floor or grass to ground yourself
🥤 Drink cool water with lemon

Tools for Understimulation

🍋 Suck on sour candy or a mint
🍬 Chew gum or try chewelry (chewable jewelry)
🎶 Play your favorite walk-up song and dance to it
☀️ Get morning sunlight if possible
💦 Use an acupressure mat or take a cold shower
Do 'toe yoga' in your shoes or on the floor to add in movement in a small way.

TL;DR – You’re Not “Too Sensitive.” You’re Just Dysregulated.

Overstimulation and understimulation aren’t character flaws—they’re messages from your body. Your nervous system isn’t trying to sabotage you. It’s just trying to talk to you.

The more you learn to listen and respond with compassion, the more calm, clarity, and energy you’ll unlock.

Need more support navigating nervous system regulation or burnout?

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You deserve support too. 🧡

Take exquisite care of yourself,

Megan

Overstimulated or Understimulated? How to Tell the Difference and What to Do About It