If you’ve ever felt like you’re going to explode because of noise, touch, or just everything—you’re not crazy. You’re likely overstimulated. And you’re not alone. Here’s why it happens and what you can actually do about it.

You’re Not a Bad Mom for Feeling Touched Out or Overstimulated

You’re Not a Bad Mom for Feeling Touched Out or Overstimulated

Picture this: The TV is blaring. You’re cooking dinner while mentally running through tomorrow’s to-do list. One kid is whining for a snack. The other is yelling joyfully from across the house. The flippin; fan above the stove is blaring. Your partner walks in and asks how your day was, or worse— where the paper towel is.

You. Want. To. Blow.

What’s happening? You’re overstimulated.

That reaction—the urge to scream or shut down—is a common, natural response to sensory overload.

Sensory overload happens when your brain is getting more input from your five senses than it can handle. Sounds, sights, movement, smells, physical touch—it’s all too much, all at once.

This experience is often more intense for people with:

• ADHD
• Autism
• Anxiety
• PTSD
• Depression
• Or those who identify as Highly Sensitive People (HSPs)

But you don’t need a diagnosis to be overwhelmed.

All humans have a sensory threshold—and parenting pushes that threshold immensely. It’s often the first time in our lives we experience this kind of constant sensory input, without breaks, and without being taught how to cope.

You Are an Overstimulated Mom—Not a Failure

Trying to cook dinner while being climbed on. Answering emails while being screamed at from the bathroom. Hysteric giggles in the back seat of the car? Getting pulled in five directions while touched, needed, and questioned. The mental load on top of the physical and emotional load? It’s too much.

But feeling irritable or ragey because of it? That doesn’t make you a bad mom.

It means your brain and body are maxed out.

A Quick Disclaimer Before We Go Further

This post shares my personal experience with overstimulation and what has helped me manage it. It is not a substitute for professional advice.

If you’re struggling, I encourage you to reach out to a licensed mental health professional. Therapy was life-changing for me, and it could be for you too. If you’re in crisis, call 911 or go to your local emergency room—help is out there, and you are worthy of it.

You’re Not Alone If You’ve Felt Like This

As a mom (with ADHD) with small kids, noise sent me into mental oblivion.

The overwhelm was real.

The rage? Raging.

The fight-or-flight response? Constant.I used to feel so guilty for being overstimulated—because I thought it meant something was wrong with me. Turns out, it’s a nervous system thing, not a me thing.

What Can You Do to Cope With Overstimulation in Motherhood?

These 10 practical strategies helped me get ahead of the ragey, stressed-out, “I want to scream into a pillow” moments. Try what works for you. None of this is perfect—but it’s progress.

1. Do Less: Revamp Your Schedule

Easier said than done, I know. But when your day is jammed with activities, transitions, and to-dos… you become a sensory sponge and it’s next to impossible to process it all.

Start small. Cut one thing. Move one task. Make room to breathe. Even a little extra space can help your nervous system reset and you feel more human.

In this free self-care guide I created for busy mom, I help you walk through how to *actually* let go. Sign up for it here.

2. Consider the Mental Load

Sensory overload isn’t just about noise. It’s about everything you’re holding in your head.
What to pack for daycare. When to order more toothpaste. The emotional energy of keeping everyone alive and on time.

Talk to your partner. Make the invisible visible. Ask yourself:

• What mental tasks could someone else carry?
• What expectations can I lower?
• What’s actually urgent today?

Lighter mental load = more sensory room. More ability to think straight.

3. Quit Multitasking

We all think we’re amazing multitaskers. Spoiler: we’re not. Research shows our brains can’t truly focus on multiple things at once—we’re just rapidly switching (and stressing ourselves out).

So when you’re cooking, texting, listening, and getting asked a question while a kid yells “MOM LOOK!”—you snap. Of course you do.

Give yourself permission to single-task when you can. Be okay with imperfection. Turn off background noise (TV, podcast, etc.) can give your brain more capacity to parent in real-time.

4. Schedule in Quiet Time

Whenever we go out as a family, I come home fried. I used to be snappy and irritable—then feel guilty about it.

Now, I ask for 15–30 minutes of quiet time when we get home. It’s routine. Everyone gets it.

Don’t wait until you burst to take a break.

• Ask for help from a partner or support person
• Use a bit of screen time or late pickup if needed
• And don’t apologize for needing a moment alone

You can’t regulate anyone else until you’ve regulated yourself. It’s science.

5. Build in Touch Breaks

If you’ve ever said “I’m so touched out,” you’re not alone.

Feeding, cuddling, being climbed on, pulled on, hugged—all day long? It can make your body scream I don’t want to be touched by anyone, even the people I love.

Talk to your partner or older kids about this. Explain that you love affection, but your body needs rest too. Build in space to not be touched, even if it’s just for 15 minutes here and there.If you have a baby who doesn’t get it yet? That’s hard. Take it one hour at a time. It’s even more important to still express your needs to the people who can understand.

6. Journal in the Morning

Who has time for that?! Not busy moms. I know. I didn’t believe in journaling either—until I tried it. Honestly, it helps me:

• Dump out everything in my head
• Notice what’s stressing me
• Let go of unnecessary guilt or pressure
• Get ahead of the overwhelm

You can write anywhere, but if blank pages overwhelm you (same), I made [The Honest Mom Journal] as a guided tool for this exact reason.

7. Screens Can Save the Day

I said what I said. No, we’re not talking all-day YouTube binges.

But when you have no other help, and your nervous system is glitching? Screens are a tool. Experts say that if you are using screens, sticking to long shows or movies is best because it teaches lessons and gets kids used to having to pay attention longer. So give yourself the break. Put on the show. Take a breather.

A calm, recharged you is so much better than a burnt-out, yelling you. You do what you gotta do to get through— and have the capacity to be the mom you want to be.

8. Use Noise-Cancelling Earplugs

Game. Changer.

I use earplugs that dull the sound but don’t block everything. That way, I can still hear what I need to—but not everything at full volume.

Highly recommend if you’re sensitive to high-pitched sounds, overlapping voices, or constant background chaos (aka a house with kids).

Try:

• Loop Noise 
• AirPod Pro
• Wireless over the headphones

9. Practice Self-Care

Self-care isn’t just bubble baths and spa days—it’s how you keep yourself functioning. 

It can look like:

• Saying no to extra commitments without guilt
• Letting texts wait instead of feeling like you owe everyone an instant reply
• Leaving the dishes in the sink tonight
• Ignoring the pressure to keep up with everyone else’s expectations

These small decisions may seem insignificant, but they send your nervous system one important message: You’re safe. You’re cared for.

Think of self-care as a buffer—a way to build in recovery before you’re running on empty. Because no one benefits from a mom on the brink. Not your kids. Not your partner. Not even the laundry.Want help making this easier?

👉 Download my Actually Realistic Self-Care Guide for Moms—full of doable, pressure-free ideas that fit into real mom life.

10. Talk About It With Your Family

Talk to your kids and partner about what overstimulation is and how it affects you. Let them know it’s a real thing, 

Phrases like:

• “When there’s lots of noise, my brain feels really tired. Sometimes, I need a break”
• “When I get touched too much, my body feels unsafe.”
• “When everyone talks to me at once, it’s hard for me to think clearly.”
• “When the house feels chaotic, I feel overwhelmed, even if no one’s doing anything wrong.”

This builds empathy and helps your family support you. Even small kids can start to understand, and older kids will surprise you with how compassionate they can be. Let them know that sometimes you might need to leave the room, or plug your ears or ask for quiet. 

And you know what? Taking care of yourself and communicating your needs isn’t selfish, it’s good parenting. Knowing your limit—and stepping away before you lose it—is strength.

If you can’t walk away, try to reduce the sensory input: turn down the lights, lower the sound, or take a few deep breaths with your hands over your ears.

You Are Not Alone—And It’s Not Just You

If you’re a mom who’s overwhelmed by noise, touched-out, overstimulated, and exhausted, I hope this reminded you:

You are not weak. You are not broken. You are not alone.

Modern motherhood often asks more than any one nervous system can handle. But the more we talk about it, name it, and care for ourselves through it, the more empowered we become.

You are showing up. You are trying. And that’s worth everything. 📥 Grab your free download: The Actually Realistic Self-Care Guide for Moms.

Let’s make caring for ourselves more doable—and less guilt-ridden.

I’d Love to Hear From You

Have you ever felt overstimulated as a mom? Which of these tips resonated most with you—or what would you add to the list?

👇 Drop a comment below and let’s make this a space where moms feel seen, heard, and supported.