15 Hacks For Coping With Overstimulation As a Mom
The endless responsibilities that come with raising children, running a household, and maintaining a career can take a toll on moms mental and physical well-being. This overload is common, and many moms often struggle to cope with it, impacting their health. Apply these techniques for coping with overstimulation as a mom today!
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I’m 10 years in to Motherhood, four children, a set of twins, and I constantly have to remind myself to apply these techniques to avoid overstimulation.
So much information coming at me all day long, by the end of the day my brain is fried and I am exhausted.
Can you relate?
What is Sensory Overload?
As moms, our nervous system is often on high alert, constantly processing the needs of our children and the world around us. But when our sensory system becomes overloaded, it can be overwhelming and exhausting.
Sensory overload is a condition where the brain receives more information than it can handle, causing a feeling of overstimulation.
For many moms, this can happen when we try to do too much at once, or when there is too much loud noise, bright light, or activity around us. It can leave us feeling tense, irritable, and even physically uncomfortable.
As parents, it’s important to recognize when we are experiencing sensory overload and take steps to reduce the stimulus around us, allowing ourselves time to recharge and refocus.
Moms are very susceptible to this because of the nature of our job.
There are many different ways moms can experience overstimulation. Whether it’s the constant pinging of our phones, the loud noises of a busy household, or the pressure to juggle work and family responsibilities with young children, moms often find themselves feeling overwhelmed and unable to take a break.
But there is hope. With the right tools and strategies, moms can learn to manage sensory overload and find peace within the chaos.
Signs of Overstimulation
As a mom, it’s no surprise that you’ll experience moments of stress, exhaustion, and feelings of overwhelmed.
However, when these emotions are constant and unmanageable, you may be experiencing overstimulation.
Signs of overstimulation in moms include:
- Feeling easily agitated
- Irritable
- Anxious
- Difficulty focusing
- Making decisions
- Trouble falling asleep or staying asleep
- Feeling like you need to be doing something at all times
These symptoms can be caused by a variety of factors, such as sleep deprivation, too much noise or stimulation, or simply feeling like there’s never enough time in the day.
If this just described you, know you are not alone, overstimulation in moms is very common!
Whether you are a new mom, or a seasoned mom, these 15 hacks will you help in coping with overstimulation as a mom.
15 Hacks and Tips to Help You Cope with Overstimulation
1. Recognize Your Sensory Triggers
First step in avoiding overstimulation is to recognize your sensory triggers. There are many triggers in your everyday life that you may not be aware of.
Too loud noises (think loud toys!), strong smells, or even bright lights can be overwhelming for a mom who is trying to balance a million things at once.
Being aware of these warning signs can help you recognize early signs, and to create coping skills to best handle your triggers.
2. Get Comfortable With Your Limits
Every parent and mom has a different sensory threshold. Some moms seem they can take on way more, while others get overstimulated after an hour at the park.
No limit or threshold is better then the other. What is most important is to know what your temperament and personality can handle and schedule your day to what will be best for you.
Don’t look at other moms and feel you need to add more extracurricular activities to your plate because another mom has a higher threshold.
Plan your day that aligns and matches to your sensory threshold.
3. Prioritize Your Tasks & Stop Multitasking
Moms have a long list of tasks to complete daily, from cooking to laundry to working. Prioritizing your tasks and setting realistic goals help reduce the feeling of being overwhelmed.
Make a to-do list that highlights what needs to be done urgently, and tackle the most important tasks first.
Don’t over task your day or put too much on your plate for one day. Simplify your schedule and avoid making a long unrealistic list each day of tasks you “hope” to get done.
Instead, only add urgent items that you know you can realistically get done in the set timeframe.
Related: Moms Need To Make Lists And Here’s The Most Efficient Way!
4. Create Routines
As a busy mom of four young children, a wife to hard working husband, and owner of a growing business, one of the ways I have found to help avoid overstimulation the most is to create routines, rhythms and habits.
When moms have a clear list of everything that needs to be done, they can prioritize their tasks and focus on what’s most important.
This not only helps them manage their time more effectively, but it also gives them a sense of control and accomplishment.
By taking a few moments each day to create a list, moms can avoid the negative effects of overstimulation and stay on track to achieving their goals.
Have you ever driven home but realized you were not presently aware of how you got home? It’s called auto-pilot and I’m sure everyone has experienced this at some point or another.
Having daily routines as a busy mom is like being on auto-pilot for your home, mom responsibilities and tasks. You effortlessly get the needed items done daily with minimal brain energy and mental load. This significantly helps with coping with overstimulation as a mom.
Related: 13 Important Daily Routines for Moms
5. Wake Up Before Your Kids
I feel waking up before my kids and having my own morning routine has been one of the biggest game changers to having a successful day with four young kids and has helped termendously in avoiding overstimulation.
By giving yourself some quiet time before the day begins, you can collect your thoughts, focus on your goals for the day, and mentally prepare for any challenges that may arise.
Not only does this help reduce stress and anxiety levels, but a great way to be more present and engaged with your kids, instead of being in a constant state of overstimulation.
So, if you’re a mom looking for ways to prioritize your mental and emotional wellbeing, consider waking up before your little ones – it may just be the game-changer you need!
Related: 9 Must do’s in a morning routine for busy mom’s
6. Get Outside Every Day
Parents of young kids, it’s critical to get outside every day to help avoid overstimulation, stress, mom fatigue and so many other challenges we as parents face.
It’s important to take a much-needed break from the indoor routine and step outside for some fresh air and a change of scenery.
Spending time in nature has been shown to be an effective way to reduce stress and promote feelings of calm.
Whether it’s going for a walk around the block or taking the kids to the park, taking time to get outside each day can help moms recharge and feel ready to tackle whatever challenges come their way.
Related: A doable exercise routine for busy moms
7. Embrace Self-Care
Self-care is vital to your well-being as a mom. It is essential to take care of yourself as you take care of your family. Take a few minutes each day to practice self-care. Whether it is taking a warm bath or reading a book, find a way to relax and recharge. It will help you feel less stressed and rejuvenated.
Related: 7 Important Self Care Items for Busy Moms – Do these daily!
8. Schedule Alone Time & Quiet Time
I love a good book, and this helps me a lot when I’m feeling overstimulated as a mom.
It can be difficult to find a moment alone. With kids running around the house and a seemingly endless to-do list, peace and quiet can feel like a distant memory. However, it’s important to make time for ourselves and find a quiet place.
Without a break from the constant stimulation of motherhood, it’s easy to feel overstimulated and burnout.
By scheduling alone time and quiet time into our daily routines, we can cultivate moments of rest and rejuvenation to help us face the demands of motherhood with more ease and grace. So go ahead, take that bubble bath or enjoy a book in silence – you deserve it!
What one thing do you love to do for yourself? Something that will fill your cup and keep you from burnout?
9. Ask for Help
Moms often feel that they need to do it all on their own. Asking for help from family or friends is not a sign of weakness, but rather an act of strength.
Delegate tasks to other people in your life, even if it is just for a few hours. It will help relieve some of the pressures that comes with being a mom and allow you to focus on yourself.
10. Connect with Other Moms
Motherhood can be lonely at times, and it’s essential to connect with other moms. Reach out to other moms in your community or online groups. They understand what you are going through and can offer support, advice, and encouragement.
I love MOPS, Mother’s Of Preschoolers. Not only did I attend for several years, I even co-coordinated for a couple of years. I met some amazing mom friends, who were in the same season as me, understood me and made long lasting friendships.
11. It’s OK to Use Technology for Your Kids
No mom guilt here!
While it’s important to be mindful of screen time with your school-age children, it’s not something that should create added stress for moms.
In fact, technology can often be used to help alleviate overstimulation and provide a calming effect for kids, especially those with sensory sensitivities. As long as usage is monitored and balanced with other activities, it’s completely OK for moms to turn to technology for a little extra help during busy days.
So go ahead and let your kids enjoy their favorite app or show, and give yourself a break knowing that you’re doing what’s best for them and you.
I always like to have balance, if my kids have been in their iPads, I like to make sure later that day I am giving them some extra quality time, and this really helps eliminate any mom guilt that often plagues us.
12. Limit Screen Time For You & Turn Notifications OFF
Like most, I have a love / hate relationship with technology, our cell phones specifically.
I love the convenience of technology and how I can use it as a tool to keep myself organized, connected and efficient.
But too much screen time, social media, and sensory information, can have negative effects, especially when it comes to overstimulation.
With the constant pop-up message, it can be difficult to focus on the task at hand and can be overwhelming for our brains.
That’s why limiting screen time and turning notifications OFF can be beneficial for both our mental health and our ability to be present and prioritize family life better. By taking the time to unplug and disconnect from technology, we can create a better balance in our lives and avoid the lasting effects of overstimulation.
13. Get Enough Sleep
Why as moms do we stay up so late and not get the needed sleep we know we need? We self sabotage and then regret it the next day.
Getting enough sleep is often overlooked. Sleep deprivation can not only lead to physical fatigue but also mental exhaustion.
It can lead to overstimulation in moms, making you irritable, impatient, and even depressed.
It is crucial for moms to understand the importance of sleep and prioritize it to avoid overstimulation. Having an established bedtime routine can make a huge difference in your mood and overall well-being.
Related: 13 Powerful things I do in My Evening Routine
14. Create Boundaries
Moms often fill many roles, which is a quick way to lead to burnout and resentment.
Learning to create boundaries is an essential skill that is very beneficial. Creating boundaries can include saying no to additional responsibilities, limiting screen time, and setting aside time for relaxation and self-reflection.
Having boundaries in daily routines can lead to a happier, healthier, and more fulfilling motherhood experience.
15. Practice Mindfulness
One of the most effective ways to deal with overstimulation is to practice mindfulness.
Mindfulness is a technique that helps you stay focused and present in the moment. It involves paying attention to your thoughts, feelings, and surroundings without judgment.
By taking a few minutes each morning to practice saying positive quotes, or sit quietly and breathe deeply, you will improve your overall mental health.
There is Hope For the Overstimulated Parent: You Are Not Alone
The last thing you need to feel is mom guilt.
Being a mom is hard work, and it’s easy to feel overstimulated and overwhelmed and you are not a bad mom for feeling this way.
Good news, the above techniques are a great place to start to help you cope with mom overload. For some mom encouragement, check out these mom quotes to feel seen and understood as an exhausted mom.
From practicing mindfulness to embracing self-care and reaching out to other moms for support. Remember, taking care of yourself is vital to your well-being as a mom. Taking small but practical steps each day can help you manage mom overload and find peace and happiness in motherhood.
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