10 Ways to Cope with Overstimulation as a Mom

Motherhood is loud. It’s chaotic. It’s nonstop touching, talking, cleaning, feeding, and decision-making. And some days? It’s just too much.

I remember one particular evening when I was making dinner, my daughter was asking me a million questions, the TV was blaring in the background, and my phone was buzzing with emails. My body felt tight, my patience was gone, and I wanted nothing more than to crawl into a silent, dark room and breathe. That, my friend, is overstimulation.

If you’ve ever felt like your senses were on overload, you’re not alone. Our brains weren’t designed to handle endless noise, touch, and mental load all at once. The good news? You don’t have to just suffer through it. Here are 10 ways I’ve learned to cope with overstimulation as a busy, work-from-home mom.

1. Stop Overloading Your Schedule

If you’re constantly rushing from one task to the next, your brain never gets a break. Give yourself permission to say no. Spread out activities. Create space to breathe. When I started doing this, I felt like a weight had been lifted. Less rushing = less stress = less overstimulation.

Many moms feel like they need to say yes to everything—playdates, extracurriculars, work projects, home organization, and family commitments. But the truth is, an overbooked schedule leads to an overwhelmed mind. Prioritize what truly matters and let go of what doesn’t.

2. Ditch the Multitasking

I used to pride myself on multitasking—until I realized it was making me snappy and overwhelmed. Cooking dinner while answering emails and helping with homework? Recipe for burnout. Now, I focus on one thing at a time, and the difference is night and day.

Research shows that multitasking can increase stress and decrease efficiency. When you divide your attention among multiple things, none of them get the full focus they deserve. Instead, try batching tasks—designate a time for emails, a time for house chores, and a time to be fully present with your children.

3. Prioritize Quiet Moments

Whether it’s a cup of coffee alone in the morning, a quiet car ride, or 10 minutes of deep breathing, find ways to carve out stillness. I’ve even trained my daughter to understand “Mom’s quiet time” is non-negotiable. It’s helped both of us.

Silence helps reset an overstimulated brain. Try using noise-canceling headphones, taking a walk alone, or setting a "quiet hour" during the day when everyone in the household engages in a calm activity like reading or independent play.

4. Set Boundaries on Touch

Moms are constantly being touched—hugs, hand-holding, lap-sitting. But when you start feeling touched-out, it’s okay to take a step back. I’ve told my daughter, "Mom needs a little space right now, but I’ll snuggle you soon." Teaching your family about your needs helps you avoid burnout.

If physical touch is overwhelming, communicate openly with your partner and children. Let them know when you need a few minutes of space. It’s also helpful to create personal boundaries—like a "mom’s chair" where you sit alone for a few minutes or implementing a no-climbing-on-mom rule during specific times.

5. Use a Brain Dump Journal

Writing down all the things swirling in my head before bed helps me sleep better and feel less scattered. Whether it’s your to-do list, worries, or random thoughts—get them on paper and out of your head.

Journaling can help declutter your mind and reduce mental exhaustion. Try keeping a notebook beside your bed or using an app to jot down important thoughts. Freeing up mental space allows you to focus more on the present.

6. Don’t Feel Guilty About Screen Time

Listen, I get it—we don’t want our kids glued to screens all day. But sometimes, a 30-minute TV show is the difference between a mom meltdown and a reset. I use technology strategically so I can get a moment to breathe, and that’s okay.

Intentional screen time can be a valuable tool. Choose educational or calming shows and set clear boundaries around when and how screens are used. Give yourself grace—taking a break doesn’t mean you’re failing as a mom.

7. Invest in Noise-Canceling Earbuds

Game changer. These don’t block out everything but take the edge off constant background noise. I can still hear my daughter if she needs me, but the overstimulation factor goes way down.

Even if you don’t want to wear earbuds all the time, try using calming background sounds like white noise, instrumental music, or nature sounds to help minimize auditory overload.

8. Practice Pre-Emptive Self-Care

Waiting until you’re about to explode is too late. Take care of yourself before you hit sensory overload. I make time for workouts, coffee dates, and solo errands because I know I’ll be a better mom because of it.

Self-care isn’t selfish—it’s survival. Schedule time for things that recharge you, whether it’s reading, exercising, crafting, or simply sitting in silence with a warm drink.

9. Put Down Your Phone

I know, I know. But endless scrolling adds to our mental load. I’ve started putting my phone in another room when I need to focus or be present, and it’s helped me feel less frazzled.

Our phones constantly demand our attention, adding to the mental clutter. Set app limits, take social media breaks, or use "Do Not Disturb" mode when you need to be fully engaged in the moment.

10. Give Yourself Grace

You’re not a bad mom for feeling overwhelmed. You’re human. Some days will be messy. Some days you’ll snap. The important thing is learning how to reset and take care of you in the process.

Overstimulation doesn’t mean you’re failing—it means you’re experiencing motherhood in all its intensity. Acknowledge your feelings, make small changes, and be gentle with yourself.

I see you, mama. Overstimulation is real, but you don’t have to suffer through it. Try these tips, tweak them to fit your life, and most importantly—be kind to yourself. You’re doing an amazing job.