How to Cope with Overstimulation as a Mom

As a mom, I’m constantly overstimulated. From being needed 24/7, all while trying to run a household is very overwhelming. Feeling irritable because of these things is not a sign you are a bad mom, it is a sign that you are experiencing overstimulation as a mom. You are not alone and I know so many moms that face this daily battle. I’m here to share some tips that have helped me combat overstimulation and sensory overload.

Blippi is on, one of your children is whining that they need a snack while the other one is running through the house and your husband comes in for a hug and asks you a simple question like what you did that day and you just want to explode! Don’t worry, it happens to the best of us and you’re not crazy. I’ve just realized there are things we can do to limit sensory input as well as things we can do when the agitated feelings have already set in. 

Quit Multitasking 24/7

As women, we have such a great ability to multitask. Moms can truly do it all! Or can we? The problem is that when we multitask our attention is divided, which means our sensory processing is divided too. I can’t tell you the amount of times my husband was talking to me while I was tending to the kids and I don’t remember a darn thing he said, and it wasn’t on purpose - lol! It’s that I just can’t process so much info all at once. This is why when we are cooking dinner or having a conversation with one person and get asked a question by another, we end up irritable and agitated. Instead of doing a million things at once pick one thing you’re going to focus on, give it 100% and stick to it. Prior to parenting it was a little easier to multitask because we could control what sensory stimuli would come our way, but as parents it is impossible. Focus on one given task and do it, not a million that are half-hearted.

Schedule Less

We all know that when we are too busy or have to many activities planned it causes stress. We can only do so much. When we are stressed we are even more prone to feeling the effects of overstimulation. I’ve started to take out daily activities or just spread them out throughout the week. This has allowed me to recharge and not feel overcommitted. It’s important as moms for our sensory system to get a break, and for us to process the mental load that comes with our day to day schedules. Tis the year of less stress… or trying to be!

Walk Away and Find Quiet

Sometimes no matter what we do, sensory overload sets in and we feel like exploding. At this point I always suggest walking away. Sometimes sitting in a dark quiet room is helpful, other times you need to scream into a pillow. Trust me, I’ve done it all. Whatever it is, removing yourself from a situation that causes immense overstimulation is a great tactic. There is nothing wrong with leaving and taking a moment for yourself. If it is saving you and your children from an outburst and helps you to calm down that is what is important. Part of being a good mom is recognizing when we need space and taking it.

Put your Phone Down

This was one of year my New Year’s resolutions for a reason. As someone who loves to connect with family and friends on social media, I know all too well how easy it is to be attached to my phone. Technology is beautiful, but also can be so damaging. I don’t want my kids to remember their mom always being on her phone. There have been several studies that have shown the damaging effects of phone use on our brains and how it directly links to sensory overload. By limiting how much and when we use our phones we can limit how overstimulated we get while parenting. Trust me, it’s so much easier said than done but I’ve found that even putting my phone down a couple times each day has helped me so much. I’ve also been loving the app Brick, which locks social media apps to boost focus & productivity. Moderation in everything is key.

Take 10 minutes in the Morning for Yourself

When I take time for myself in the morning it allows me to be realistic with what I may have to deal with that day. The kids woke up sick, let’s take time to plan out what the day may look like and what I may have to reschedule. I don’t feel as overwhelmed when I take time to reset each morning, instead of trying to plan everything out as the kid’s are getting up and I’m doing a million things prior to getting out the door.

Utilize Screen Time for Kids

Yes, I said it. I can’t think of the amount of times where their tablets have saved me from many meltdowns and for that reason I think it can be a really effective tool. I am not saying “put your kids in front of a screen all day”, but technology can be extremely helpful. Moms need breaks too. Sometimes we are lucky enough to have our family help and other times we aren’t so lucky. Those are the times I will utilize screen time. Personally, I would rather put my child in front of a screen to allow myself a moment to recharge so I can come back feeling less overwhelmed. Motherhood is all about balance.

Last, but not least Practice Self Care

It can be easier said than done but it’s so important we take care of ourselves too. By taking time to do things or to do nothing so that we can feel more refreshed, we will be more capable of being present to our families. I know whenever I schedule time for my nails, horse-back riding or just a solo trip to Target, I always come back feeling relaxed and present which in turn makes me a better spouse and mom. We’ve all heard the saying “you cannot pour from an empty cup” and that applies to all us moms. Don’t wait until you’re in sensory overload before practicing self care. It’s important to practice self care so that you don’t get to that breaking point in the first place.

If you find yourself overstimulated, overwhelmed and feeling guilty as a mom- you are not alone. This is something I struggle with constantly and am always working on. Don’t feel guilty for being overwhelmed. Feel proud that you are trying to find ways to change. Feel proud that you are learning every day and want what’s best for your kids -that’s because you care. We aren’t going to get it perfect, we were never meant to. Always remember, motherhood is not a sprint, it’s a marathon. We’ve got this!

XO Heidi