Things I wish I knew before becoming a mom.
As a mom of three boys under 10, I’ve learned that sensory overload (aka overstimulation) is very real. For some reason, it took me until baby #3 to fully put it into words.
What Is Overstimulation?
Sensory overload happens when you're constantly surrounded by noise, chaos, meltdowns, and non-stop demands. As moms, we're juggling big emotions, managing a busy household, and trying to stay on top of a never-ending to-do list. It’s easy for all those triggers to add up, making even the smallest things feel overwhelming.
How Overstimulation Affects You
Overstimulation isn’t just an annoyance—it impacts your well-being in real ways:
Increased stress & anxiety – Your body feels constantly on edge.
Irritability & overwhelm – You might snap at your kids or partner more easily.
Exhaustion & sleep issues – It becomes harder to wind down at night.
Feeling trapped or mentally drained – The noise, the mess, and the chaos feel relentless.
When It All Came to a Head
The other day was one of those days. My 10-year-old was full of attitude, my 6-year-old was pushing every boundary, and my 2-year-old refused to be put down—all while I was trying to cook dinner and have a conversation with my husband. I felt my patience slipping fast.
I’ve been here before. One minute, I’m holding it together. The next, I snap bad. But instead of losing it, I did something different. I told my husband, "I’m going for a walk."
I bundled up, stepped outside, and walked through my neighborhood for 30 minutes, listening to music. That simple act—removing myself, moving my body, and shifting my energy—was exactly what I needed to reset.
How to Cope with Overstimulation
The key to managing overstimulation is recognizing it before you hit the breaking point. Here are some practical ways to cope:
Step Away for a Few Minutes
Even if you can’t leave the house, take a moment to yourself—step into another room, close your eyes, and breathe. A quick reset can help shift your mindset. When Knox was a newborn, he would wail every time I put him down. One moment I was at a breaking point, and made the decision to put him in his crib, providing a much needed and safer reset for both of us.
Deep Breathing & Grounding
Simple breathing exercises (like inhaling for four seconds, holding for four, and exhaling for four) can help regulate your nervous system.
Move Your Body
Walking, stretching, or even shaking out your hands can help release pent-up energy. If you can, step outside for fresh air—it can make a world of difference.
Turn on Music or a Podcast
Sometimes, drowning out the chaos with something calming can be a great distraction. Whether it’s a playlist or an uplifting podcast, give yourself something positive to focus on.
Engage in a Simple, Calming Activity
Journaling, knitting, coloring, or even folding laundry in silence can help refocus your mind and give your body something repetitive and soothing to do. It can be hard with littles around, but when you are able to step away, it helps.
Ask for Help (When Possible)
If you have a partner, friend, or family member available, don’t hesitate to tap them in. Even 15 minutes to yourself can be a game-changer. If you’re solo parenting, consider giving your kids a quiet-time activity while you decompress (aka: turn on theTV).
Use Humor & Perspective
Sometimes, stepping back and finding the humor in the chaos can help reframe your mindset. No, it won’t solve everything—but laughing instead of screaming at your kids is always a win.
You’re Not Alone
If you’ve ever felt overstimulated, overwhelmed, or just done—you’re not failing. You’re human. And you’re doing the best you can.
Taking care of yourself isn’t selfish, it’s necessary. When you regulate yourself, you can show up better for your family. So the next time you feel like you’re about to lose it, take a deep breath, find what helps you reset, and remember: you’re not alone in this.
