5 Ways To Stop Feeling Overstimulated As a Parent
Parents have it tough these days; science has proved that mom brain is an actual thing, the U.S Surgeon General has warned us that parents are exceptionally stressed, and as it turns out, studies have found that we’re extra prone to experiencing sensory overload too.
Survey results from a study at Lurie Children’s Hospital of Chicago found that a majority of parents—a whopping 75 percent, in fact—experience the phenomenon known as “sensory overload,” aka overstimulation, when “sights, sounds, and chaos overwhelm the brain.” And unsurprisingly, our children are the culprits, with their arguing, loud noises, messes, and toy clutter being noted as particularly triggering for both moms and dads.
And now more than ever during this season known as “Maycember,” a term used to describe the absolute chaos and packed schedules that the end of the school year brings, we’are overstimulated as can be. Sensory overload presents differently for everyone, but you may feel irritable, touched out, tapped out, overly anxious and/or physically tense. Raising kids is stressful!
But fear not, dear parents. Here are some expert tips on how to limit sensory overload (without moving your kids out of the house, I mean).
Know your triggers and limits. If you can pinpoint what it is that really gets under your skin, the easier it may be to avoid it. For example, if getting your kids to and from all their back-to-back activities after school is too much, then the simple solution is to not overschedule. If getting texts during the dinner and bedtime routine stresses you out, put your phone on silent. It’s also key to understand your own personal limits and at what point you get overly frustrated or emotional by your surroundings. Make sure to avoid these triggers if possible before you get to that emotional turning point.
Simplify your schedule. I used to want to pack a ton of family-friendly activities into the weekends, but now, 7 years into parenting, I’ve discovered that on days where we’re out doing and going from morning to evening, we are drained and exhausted. To lessen overstimulation like this, space out big events (or even errands) as your schedule allows, prioritize rest time at home, and understand it’s ok to turn down invites to events that simply don’t excite you or your kiddos. PS: ‘No’ is a complete sentence.
Make time for self-care. Us moms are all about the idea of “filling up our cup,” meaning finding activities in life separate from our kids that makes us happy. Find what self-care tactics work for you so you can enjoy a moment or two of calm when you’re feeling overstimulated. For me, that looked like sending my family off to the in-laws for Mother’s Day so I could have a few hours to myself to decompress, do a workout, and get a massage. And I have zero regrets.
Communicate your needs. If you have a significant other, tell them what sets you off so you can figure out together how they can help. Depending on your child’s age, it’s also appropriate to tell them that you need to take a break when you feel overwhelmed; in fact, this can help set a good example for your kids about the importance of talking about and expressing big feelings.
Remember that this too shall pass. Will worrying about our kids ever end? Nope. That’s parenting. But getting upset because there’s Hot Wheels all over the floor won’t last forever. Essentially, whatever overstimulates you as a parent right now is just a phase. You’ve got to take some comfort in that, right?
How do you decompress when you’re overstimulated?
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