What to Do When You Feel Overstimulated as a Parent
You’re not dramatic. You’re overstimulated—and it’s real.
You know that overwhelming moment—the one where it feels like the noise, the touching, the mess, and the constant questions are all happening at once, and you might explode or cry if one more thing comes at you. That feeling of pure system overload isn’t because you’re a bad parent. It’s because you’re overstimulated. And if no one’s ever told you this before: that’s a real thing. A real sensory, nervous system thing. And it’s extremely valid.
We’re parenting in a time that looks nothing like it used to. Many of us are doing it without a village, without extended family around, without breaks. And on top of that, there’s stimulation coming at us from every direction—flashing toys, loud TV shows, our partners scrolling videos beside us, group chats pinging, 50 unread emails, and a calendar full of kid activities whispering that we’re falling behind. It honestly never ends.
So let’s talk about what actually helps during these moments. Not the “perfect morning routine” kind of help. The you’re-in-it-right-now kind. Here’s what to do when your body is screaming for stillness, but your life just won’t slow down.
What to Do When You Feel Overstimulated
1. Label It: “I’m Overstimulated” Is a Full Sentence
The nervous system calms down faster when we name what’s happening.
It might sound silly, but saying (or even thinking) “This is overstimulation. I’m safe, but my body is overwhelmed,” can pull you out of fight-or-flight mode faster than pushing through it.
Naming it = claiming your power to shift it.
2. Shift Your Senses
Overstimulation is often a sensory overload—so we need to interrupt the flow of incoming stimulation.
Try these quick shifts:
– Close your eyes for 10 seconds. Shut out the visual clutter.
– Fully step outside (if kids are safe) for 10 seconds and take several deep breaths.
– Put in one earbud with soft instrumental music (piano, white noise, rain).
– Hold something neutral and grounding. A cold cup, smooth rock, or even the edge of the counter.
The goal isn’t silence—it’s less input.
3. Reduce What You Can Control (Without Needing Silence)
Ask yourself:
“What’s the loudest thing I can turn down right now?”
Is it the TV volume? The bright lights? The stove fan rattling in the background? A toy that keeps making the same soung? Your own internal pressure to “handle this better”?
Turn one thing down (or off). Just one.
4. Change the Space—Even a Little
Our brains crave fresh input in moments of overwhelm. Even stepping to a different room or standing in a doorway can offer a pattern break.
Other quick shifts:
-Open a window. Let air hit your face.
-Sit on the floor. Lay on your back for 30 seconds with your hands on your head.
-Step outside barefoot for 1 minute.
-Tiny environmental changes = big nervous system relief.
5. Anchor to One Sense (The Rule of One)
Choose one sense to anchor into:
Sight: Stare at a fixed point. A leaf, a pillow seam, a wall spot.
Touch: Hold something soft, cold, or textured.
Smell: Inhale something grounding—lavender, peppermint, your kid’s shampoo.
You don’t need a ritual. Just a moment of single-task sensory focus.
6. Use a Phrase That Cuts Through the Chaos
When your brain is spiraling, latch onto one truth that brings you back. These aren’t affirmations—they’re anchors.
Examples:
“This is loud, but I am not in danger.”
“I’m allowed to slow down.”
“I’m a safe space—even in chaos.”
Say it like a life raft. Not to fix everything, just to stay afloat. To remind yourself that the moment is not a lifetime but just a moment you need to get through.
7. Prep a Go-To Reset List for Next Time
When you’re not overstimulated, make a list of 3–5 reset tools you know work for you. Tape it to your fridge, your coffee machine, or your phone notes.
Your future self will thank you.
Example list:
-Step outside for 2 minutes and deep breathe
-Grab your favourite scented candle/oil/product and close your eyes and take it in
– Lay on the ground in a different room and breathe into my belly for 5 slow counts
Final Thoughts: You Are Not Broken
You don’t need to be calmer, quieter, or more patient to be a good parent. You just need tools for the moments that push you past your limit. Overstimulation doesn’t mean you’re doing something wrong—it means you’re human. And you’re navigating a world that demands way more than one nervous system was designed to handle.
So the next time your body feels loud, your chest feels tight, or your brain can’t hold one more sound, remember:
You’re not broken. You’re just full.
And you’re allowed to step back, soften, and return to yourself—one breath at a time.
You’re doing so much better than you think.
If this post helped you, or you need more support dealing with overstimulation as a parent, you might like my Guide For Overstimulated Moms. You deserve to have the tools that help you feel your best.
Much love,
