Managing Sensory Overload As A Mom In 10 Grounding Steps

Sometimes it seems everything can overstimulate you as a mom. In this blog, let’s discuss grounding ways you can manage sensory overload as a mom realistically.

Let’s chat about dealing with the sensory overload as a mom in today’s culture! Motherhood is full of beautiful moments like snuggles, laughter, and play. The joy of watching your little ones grow is unmatched. But let’s be real too, because I’m all about covering all the bases. Being a mom can also be overwhelmingly loud, messy, and chaotic. From the constant chatter and crying to the never-ending household tasks, moms are bombarded with sensory input all day long.

If you’ve ever felt like you’re on the verge of snapping because of too much noise, clutter, or physical touch, you’re not alone! Sensory overload is a very real struggle for moms, but the good news is that there are ways to manage it so you can feel more calm and in control.

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What is Sensory Overload?

Understood describes sensory overload as, “too much information coming in through our senses for our brain to process.” Your brain receives more input than it can process effectively. This means excessive noise, bright lights, physical touch, strong smells, or even the feeling of being overstimulated by social interactions can becoming overwhelming. When moms experience sensory overload, it can lead to irritability, anxiety, exhaustion, and even burnout. Recognizing it is the first step to managing it, so keep reading for tips to cope!

Signs of Sensory Overload in Moms

• Feeling instantly irritable when there’s too much noise
• Needing space or feeling “touched out” after holding or being near your kids for too long
• Getting easily frustrated by clutter or messes
• Struggling to focus when multiple things are happening at once
• Feeling mentally or emotionally drained after social interactions or a long day

Why Moms Deal with Sensory Overload

Moms are constantly in environments that demand their attention and energy. Unlike other jobs where you can take structured breaks, motherhood is, of course, a 24/7 role with little to no downtime. Here are just some key reasons why moms are especially prone to sensory overload and knowing what triggers you is important, so read carefully!

1. Constant Multitasking:

Ever catch yourself attempting to make a few plates for dinner, wash some dishes, eat something, and chat with your kids? Moms are expert multitaskers. They juggle multiple responsibilities, from managing the household to tending to their children’s needs, often without a moment to reset. And that can become daunting!

2. Lack of Personal Space:

Wow, we love our kids and all their love, but they (especially younger ones) demand physical closeness pretty much all the time. Whether they are asking for a hug, tugging your clothes, or hanging on your leg, this constant touching can leave moms feeling “touched out,” and understandably so.

3. Endless Noise:

Oh the noise, noise, noise, NOISE! From crying babies to whining toddlers, loud toys and the TV being on all the time, the auditory input can become overwhelming. I won’t lie, just thinking about that feels a little overstimulating for me.😆

4. Clutter and Visual Overload:

A messy environment can contribute to feelings of chaos and stress! Many tips for moms will say that it’s “ok to let the dishes sit or leave the mess for another day,” but if you’re dealing with sensory overload as a mom then that mess can cause major overstimulation!

5. Interrupted Sleep and Exhaustion:

Let’s face it, moms don’t get a ton of sleep between babies and sleep regressions. And when you’re already running on little sleep, your tolerance for sensory input is much lower.

6. Emotional Load:

Beyond physical tasks, moms carry the emotional weight of their family’s well-being. That can feel heavy sometimes! Which can amplify feelings of overwhelm.

Tips to Manage Sensory Overload

Now you know what sensory overload is, the major signs of it, and some triggers. Let’s discuss a few tips of how you can manage overstimulation from sensory overload so you can show up as the mom you want to be! I also want to remind you that, while these can all be helpful tips to cope and stay calm, it’s ok if you have a bad day too. As moms, we are not perfect and we will have harder days when we just struggle to manage it all. The important thing to do is apologize to our kids, if needed, move on, and do better the next day. Allowing our kids to see us have bad days and work through those emotions is a great learning experience for them! Here are 10 tips to manage sensory overload as a mom.

1. Create a Quiet Space

You’ve probably heard the benefits of giving your children a quiet place to relax, but do you have one? Having a designated calm space in your home where you can step away, even if it’s just for a few minutes, can help reset your senses! When your kids are in a safe space, take a few minutes alone to take some deep breaths.

2. Use Earplugs

I haven’t tried this yet myself, but I’ve heard of moms using headphones or earplugs to drown out background noise while cooking, cleaning, or taking a break. You can still hear what is going on, but the earplugs tone it all down which can give your brain a rest and help you feel more calm.

3. Lower the Stimulation in Your Home

Think of all the things cause cause you to feel overstimulated, then fix the things you can control. This could be reducing clutter, dimming harsh lighting in the evenings, or playing soft music instead of having the loud TV shows playing in the background. It’s important to realize what you can control in this situations because there are always things you can change.

4. Take Short Breaks

Taking a few minutes for yourself is doable and it’s important. Stepping outside, taking some deep breaths, or even locking yourself in the bathroom for a minute can help you regulate yourself.

5. Communicate Your Needs

As you know, communicating is so important! Moms usually feel the brunt of default parenting so make sure to let your partner/husband know when you need a break or a quieter environment. As your kids get older you can also let them know when you need a minute!

6. Practice Mindfulness or Deep Breathing

You might be surprised how much a few deep breaths can help you feel! Even a minute of intentional breathing can calm your nervous system. Try breathing in through your nose for 4 counts and breathing out of your mouth for 8 counts. The breathing mixed with the counting can help you calm down and reset.

7. Limit Multitasking

Just because we’re moms and we’re good at multitasking, doesn’t mean we should strive to do it all the time. Try to focus on one task at a time to avoid overwhelming your brain. This will also help you get that one task done the right way so you can move on with your day!

8. Use Sensory-Friendly Products

Why not treat yourself with some sensory-friendly products? Soft blankets, weighted lap pads, or essential oils can help regulate your senses and relax. When you’re having a tough moment, sit down for a few minutes with your favorite blanket and maybe watch a tv show with your kids. It’s ok to take a break!

9. Set Boundaries

Setting healthy boundaries is so important for your mental health. If too much social interaction drains you, be intentional about scheduling downtime. If your kids are in too many extracurricular activities, tone it down to one activity per kid. It’s ok to say no to things that don’t serve you.

10. Prioritize Self-Care

This is an unpopular opinion, but I truly believe taking care of your basic needs is part of self care. As moms, we don’t always have the time or budget for things like massages and hair appointments, but the good thing is there are other ways to take care of yourself! Regular rest, hydration, and healthy meals can make a huge difference in how you process sensory input. And those things are pretty simple in the grand scheme of things, so think about yourself each day and take care of you the way you take care of your children!

Final Thoughts

Being a mom usually means being surrounded by constant stimulation, but that doesn’t mean you have to suffer through sensory overload every minute of every day. By identifying your triggers and implementing small changes, you can create a more peaceful environment for yourself and your family. These tips won’t fix everything overnight, but if you take it slow and create these small daily habits, you will notice a difference.

Remember it’s okay to take breaks, set boundaries, and ask for help when you need it. Managing sensory overload isn’t about eliminating all the noise and chaos (because, let’s be honest, that’s impossible), but rather about finding ways to protect your peace while still being the incredible mom you are! Let me know which tips are your favorite in the comment section below.

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Related Blogs

• Being An Overstimulated Mom Sucks Here’s How To Deal
• Stay At Home Mom Burnout Signs & How To Fix It
• How To Improve Your Mood Quickly When You’re Feeling Grumpy
• How to Handle Feeling ‘Touched Out’ When You’re A SAHM
• Quick Self Care Tips For Moms Who Are Struggling
• Vitaclean Honest Review: At Home Self Care for SAHMs

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More Resources: The Psyched Mommy has some great resources around the what and why of sensory overload.