mom sensory overload

Understanding Mom Sensory Overload and Strategies to Help You Cope

Learn about mom sensory overload and strategies to help you manage feeling overwhelmed and overstimulated.

Being a mom is a full-time job, and it can be overwhelming for anyone.

But for some moms, the daily grind can be more than overwhelming—it can be downright paralyzing.

This phenomenon, known as sensory overload, affects many moms and can have lasting repercussions if not addressed. So, what is sensory overload and what can mothers do to overcome it?

Let's take a look.

What is Sensory Overload?


Sensory overload occurs when the brain has too much information to process at one time. This often happens when there are too many stimuli in our environment or when we have too many tasks to complete at once. For example, if you try to cook dinner while simultaneously helping your child with their homework while also responding to emails on your phone—it could lead to sensory overload. The feeling of being overwhelmed and powerless over all the competing tasks can lead to feelings of anxiety or depression in some cases.

Mom Sensory Overload

Can Moms Have Sensory Overload?

Yes, moms can experience sensory overload, which is a physical and psychological reaction to being exposed to too many stimuli at once. It's common for moms to become overwhelmed by all the sights, sounds and smells in their environment. Symptoms of mom sensory overload may include feeling overwhelmed, stressed out, irritable or anxious. Moms may also experience physical reactions such as headaches, fatigue, difficulty concentrating or even a sense of panic.

Why do mom’s experience sensory overload?

It can be very overwhelming for mom's to take in all the sights, sounds, and smells around them. This is especially true for new moms who are still adjusting to the changes that come with motherhood.

When mom's are not prepared for the bombardment of stimuli, it can cause sensory overload. It can also be exacerbated by fatigue, stress, and feeling overwhelmed by their new responsibilities.

Overstimulated Mom Toolkit

Signs of sensory overload in moms 

Moms can experience sensory overload when the amount of sensory stimulation they receive in a given situation is too much for them to handle.

Signs of sensory overload can include feeling overwhelmed, irritable, anxious, or restless; difficulty concentrating; and physical symptoms such as headaches or nausea.

Other signs can include difficulty managing emotions, becoming overly emotional, difficulty regulating body temperature, or feeling like one's senses are overly heightened. If you think you may be experiencing sensory overload, it can be helpful to take a moment to relax in a quiet space and identify what is causing the overload.

Once you have identified the source, you can take steps to reduce the sensory stimulation or create a calming environment.

Get the Free Overstimulated Mom Survival Guide Here

In 5 minutes you will create an action plan to identify your sensory triggers and how to manage your emotions to help you become the calm and regulated mom you want to be. Just enter your email address below.

Overstimulated Mom Survival Guide Freebie

What to do when you are experiencing sensory overload?

When you are experiencing sensory overload, it can be helpful to take a few moments to step away from the situation and focus on calming yourself. It can help to find a quiet place to relax, take some deep breaths, and practice some grounding exercises.

You can also try some sensory regulating activities like listening to calming music, doing some light stretching, or even taking a short walk. If you can, it can also help to find a place to ground yourself, such as a place with natural elements like a garden or park. These activities can help to reduce your sensory overload and make it easier to manage.

Managing Mom Sensory Overload


The key to managing mom sensory overload is recognizing the symptoms early on and taking action before it becomes debilitating. To start off, you should create boundaries between work life and home life by setting aside specific times for each task each day.

Make sure to schedule breaks throughout the day as well so that you can give your mind some time to rest and recharge without feeling guilty about it! Additionally, try incorporating relaxation techniques into your day-to-day routine such as yoga or meditation; these activities will help reduce stress levels significantly over time.

Finally, make sure that you’re getting enough sleep (7-9 hours) each night so that your mind isn’t constantly tired from lack of rest!

Sensory Regulating Activities for Moms

Being a mom can be really overwhelming and finding activities to help you regulate your senses can be a real game changer for managing your stress levels. Here are a few activities that might help:

  1. Take a few minutes to yourself each day to practice mindfulness – focus on your breathing and the way it makes your body feel.
  2. Take a warm shower or bath and enjoy the warmth and relaxation.
  3. Listen to calming music or nature sounds to help you relax and focus.
  4. Write down your thoughts and feelings in a journal to help process and work through them.
  5. Exercise or go for a walk to help release stress.
  6. Practice stretching or yoga to help relax your body and mind.
  7. Take a few deep breaths and focus on slowly counting each inhale and exhale.

Hopefully these activities can help you regulate your senses!

Mom Sensory Overload

Calming Activities for Moms

Moms often need a break to relax and recharge from their busy lives. Here are a few calming activities to help you relax:

  1. Take a warm bath with essential oils or a lavender-scented candle.
  2. Practice yoga or stretching to help relax tight muscles and clear your mind.
  3. Listen to calming music or an audio book.
  4. Spend time outdoors in nature- take a walk, sit in a park, or just breathe in the fresh air.
  5. Take a nap or get a good night's sleep.
  6. Practice mindfulness and focus on your breath or meditate.
  7. Write in a journal or express your feelings through art.
  8. Make time for a hobby or activity that brings you joy.

I hope these suggestions help you find some calm and peace in your day.

How to Relax when you Have to Watch your Kids?

Watching your kids can be both a rewarding and exhausting experience! It’s important to remember to take time to relax and recharge. Here are some tips to help you relax:

  1. Take a few deep breaths. Being mindful of your breathing can help to reduce stress and tension in the moment.
  2. Find some time for yourself. Even if it’s just five minutes a day, make sure you do something that makes you happy. Whether it’s reading, listening to music, or going for a walk, taking a break can help you to relax and reset. 
  3. Make a plan. Having a plan for what you’re going to do with your kids can help to reduce stress, as it’s one less thing to think about. 
  4. Focus on the positives. Think of all the wonderful things you get to experience with your kids, like helping them to learn and grow, and all the funny things they say or do. 
  5. Reach out for help. Don’t be afraid to ask for help if you need it. Whether it’s asking a friend or family member to babysit for a couple of hours, or joining a support group for parents, having someone to talk to can help you to relax and feel supported.

Overstimulated mom toolkit 2

Mom Sensory Overload

For any mom dealing with the effects of sensory overload, know that you are not alone—it affects many people!

By making small changes in your daily routine such as creating firm boundaries between work/home life and incorporating relaxation techniques into your lifestyle, you can effectively manage sensory overload before it becomes debilitating.

Remember that self-care should always come first—you deserve it! Taking care of yourself mentally and physically will ultimately make you a better mom in the long run!

Get the Free Overstimulated Mom Survival Guide Here

In 5 minutes you will create an action plan to identify your sensory triggers and how to manage your emotions to help you become the calm and regulated mom you want to be. Just enter your email address below.

Overstimulated Mom Survival Guide Freebie

More Mom Sensory and Overstimulation Resources

Overstimulated Mom Symptoms and What you Can do to Help Yourself in the Moment

The Overstimulated Mom and How to Help you Become Calm and Regulated

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