Over producing mamas ! Help

How do y’all regulate your production ? I’m a FTM , my baby is only 2 weeks old but pretty sure I am overproducing. My boobs constantly feel full/hard and sore.. I haven’t even been pumping because I’m afraid of making it worse but it’s painful and baby has trouble with latching and un latching I am pretty sure because the pressure is too much . He will pull off and get squirt in the face 🤦🏼‍♀️. It’s also causing him to spit up a lot by eating way too fast . Is there anything I can do to fix this without making it worse ?