6 Ways to Conquer Overstimulation as a Parent

Calling all Moms in the house!

We all know that parenting even just one child can be overwhelming. The constant demands, noise, and having to endlessly toggle between caring, instructing, and disciplining can easily lead to overstimulation. It’s even easier to become overstimulated when you’re parenting on your own.

In this blog post, we’ll be tackling parental overstimulation headlong—the whys of it and how to effectively manage overstimulation as a parent.

Why Parents Might Feel Overstimulated

All parents, especially parents of young children, feel overwhelmed at least once in a while. Our world is increasingly fast-paced, and so overstimulation or sensory overload is already very common. It typically occurs when your five senses have to work double-time to take in all the sights, sounds, smells, tastes, and touches of parenting. And then it all becomes too much for your brain to handle.

While some people may be highly sensitive, sensory overload can genuinely happen to any parent. According to therapists, constantly overstimulated parents run the risk of exploding and acting out in anger toward their children. But we want to avoid that.

The first step is recognizing the signs of parental overstimulation.

Signs that You Are an Overstimulated Parent

1. Constant anxiety and unease
2. Agitation or inability to sit still
3. Constant frustration or anger
4. Finding it difficult to focus
5. Stiff muscles or neck tension
6. Feelings of wanting to escape
7. Constantly craving solitude or distance
8. Sudden aversion toward physical contact
9. Needing to block out the world (e.g. covering your ears or eyes)

6 Ways to Conquer Overstimulation as a Parent

Now, here are six (6) effective strategies to help you manage and conquer overstimulation as a parent:

1. Identify Your Triggers

First, you need to identify what your triggers are. For instance, excessive noise and nonstop interaction with your children might start to test your patience and exhaust your energy. In this case, sending your kids to spend time with other family members for a few afternoons a week can make you more relaxed and curtail the sensory overload.

Or maybe it’s the kiddy clutter that driving you over the edge. Hiring a professional cleaner once a week could be a good way to tackle this problem. Identify your triggers and then minimize them with a creative solution.

2. Create a Stress-Relief Routine

When that overstimulation hits, having a “calming routine” for yourself is key. Begin internally. Close your eyes and take five deep breaths. Then turn to your external environment. Play some gentle music or fix yourself a cup of soothing tea.

If your kids are old enough or you have someone to babysit, take a restful nap in a separate room or head out to the spa for some pampering. Curating a routine of activities that effectively reduce stress is a great way to stave off any meltdowns or outbursts that come with feeling overstimulated.

3. Designate a Quiet Space

Having a designated quiet space in your home can be a sanctuary during times of high stimulation. This space should be free from screens, loud noises, and clutter. Fill it with calming items like soft pillows, blankets, and soothing scents. When you feel overwhelmed, retreating to this space can provide much-needed relief.

4. Add Resets to Your Schedule

At the start of each day, examine your to-do list and identify which activities are going to demand more of your energy, then plan resets both before and after these kinds of activities. For instance, you can grab your favorite coffee before making a huge Target run, and then settle to watch one of your favorite TV shows after putting away the shopping.

5. Prioritize Self-Care

Taking care of yourself is essential for managing overstimulation. Whether it’s exercising, spending time with friends, or doing other hobbies, you must set aside time for activities that recharge your energy and bring you joy.

Setting boundaries and saying no when you need to is also a key part of self-care. Intentional self-care keeps you feeling balanced and rejuvenated; that way, you’re better equipped to handle the demands of parenting.

6. Seek Support

Don’t hesitate to seek support from friends, family, or parenting groups when you need it. Sharing your experiences and challenges with others can provide valuable insights and emotional relief. Professional help, such as therapy or counseling, can also be helpful if you’re struggling with severe overstimulation.

Over the Overload

Conquering overstimulation as a parent takes time and intentional action. But at the end of the day, your efforts will equip you to keep being the best parent you can be.

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