The Overstimulated Mom’s Guide to Coming Back to Your Center
Because you weren’t meant to carry it all like this.
You’re Not Broken, You’re Just Overstimulated
There are days when the noise feels louder than usual.
The laundry’s overflowing. The toddler is melting down again. The baby’s clingy. The house is a mess. And you can feel it in your skin—the buzzing, the edge, the panic rising up your spine.
It’s not just stress.
It’s sensory overload.
And it’s very real.
If you’ve ever said, “I just need everyone to stop touching me,” or “I can’t think straight,”
you’re not crazy.
You’re not failing.
You’re overstimulated.
This is your permission slip to pause.
And this guide is your soft landing back to center.
What Is Overstimulation? (And Why Moms Feel It So Intensely)
Overstimulation happens when your senses take in more input than your nervous system can process. For moms, this can come from:
-Loud or constant noise (kids crying, toys beeping, TV playing)
-Physical touch (being climbed on, grabbed, pulled)
-Visual clutter and mess
-Emotional demands from multiple people at once
-Lack of sleep or rest
-No time alone to recharge
Your brain is scanning for safety all day. When everything feels urgent, loud, or chaotic—your system gets stuck on high alert. This guide will walk you through ways to reset—physically, mentally, and emotionally.
Because you deserve to feel like a person again.
Step 1: Name What’s Happening Without Shame
Most of us were never taught to name sensory overload. We just think we’re “moody” or “bad moms” for snapping.
Start with:
“I’m overstimulated right now. I need a reset.”
Your nervous system calms faster when your brain understands what’s happening. Naming it brings you back to your power.
Step 2: Remove a Stimulus (or Yourself)
If possible, take away one thing from your environment:
-Turn off background noise (music, TV, podcasts)
-Step into a quiet room, even for 60 seconds
-Ask for help—even if it’s just “Can you hold the baby while I breathe for a minute?”
Mini Tip: If you can’t leave the room, turn your back to the chaos for a few breaths. Place a hand on your chest, close your eyes, and let your body know you’re safe here.
Step 3: Regulate Your Body with Fast-Acting Tools
Once your body feels like it’s spiraling, you need fast nervous system regulation tools. Here are proven ones that work in-the-moment and that I use all the time:
1. Cold Water Reset
Run cold water over your wrists or splash it on your face. This activates the diving reflex and helps reset your parasympathetic system quickly.
2. “4-7-8 Breath”
Inhale for 4
Hold for 7
Exhale for 8
Repeat 2–4 times to reset your breath and heart rate.
3. Orient to Safety
Look around the room and name:
-3 things you see
-2 things you hear
-1 thing you feel physically (your shirt, chair, floor beneath your feet)
This grounds you into the present moment, where the danger is gone. This exercise has been really helpful for me when I’m feeling a lot of anxiety.
Step 4: Reset Your Senses Intentionally
When you’ve been overloaded, it’s helpful to reintroduce calming input:
Sound: Lo-fi music, soft instrumental, binaural beats, or a calming guided meditation
Smell: Roll on calming essential oils like lavender, frankincense, or bergamot
Touch: Wrap up in a blanket, hold something warm, or lie on the floor for grounding
Sight: Dim the lights. Light a candle. Stare out a window. Let your eyes rest.
– Pro tip: Keep a “Sensory Reset Basket” nearby with your go-to items—oils, headphones, fidget tools, weighted items, or grounding affirmations.
Step 5: Reconnect to You (Even for 3 Minutes)
When you’re constantly on alert, you slowly disconnect from yourself. You stop hearing your own thoughts. You forget what you need. You go numb just to survive. Come back with something gentle:
Journal: “What do I need right now?”
Stretch: Just your neck, arms, and back. Get down on the floor and feel the stretch in every part of your body. Tune in.
Say: “I’m not broken. I’m just maxed out. And I’m coming back. I’m still me.”
Optional Step 6: Preemptive Practices to Prevent Overload
While you can’t avoid overstimulation forever, there are daily things that build up your nervous system’s resilience:
Noise boundaries: Limit background noise where you can. Turn off the TV if you’re not actively watching it. Unplug any electronics that make any extra background noise.
Built-in white space: Schedule 10–20 minutes of “nothing” time in your day—even if it’s in the car, a slow walk, or hiding in the laundry room. This is so important. Even 5 minutes, if only that.
Morning reset rituals: Start the day with grounding—music, breath, movement. Something that makes you feel good, and feel connected to yourself.
Reduce visual chaos: Tidy one area each night so mornings feel less jarring.
Ask for help early: Before the meltdown hits. Asking for help is one of the hardest things for Mom’s to do. When I started asking for help, I used the phrase “I’m doing this so my kids get the best version of me that they deserve.” Because don’t they? Don’t you?
Final Reminder: You’re Not “Too Much”—You’re Just Too Full
You don’t need to fix yourself. You don’t need to be calmer, better, or stronger. You just need care. You need support. You need space.
You need to be mothered, too.
And if no one is doing it for you right now—let this post be your hug.
Let this be your center.
Let this be your soft place to land.
