Nervous System Regulation Tools for Overstimulated Moms
If you’re a mom who feels like your stress response is always activated, you’re not alone. Between constant sensory input, the pressures of work and home life, and the never-ending mental load, it’s easy for your nervous system to stay stuck in “go mode”. Learning to regulate your nervous system isn’t about doing more - it’s about helping your body feel safe enough to slow down.
Here are a few simple and realistic tools you can start using today:
Anchor in Your Breath
When your mind and body start spinning, gently exhale longer than you inhale. Try breathing in for 4 counts and out for 6. This signals your body that it’s safe to move out of survival mode and into calm.
Ground Through your Senses
Overstimulation often pulls us out of the present moment. If your mind is racing try reconnecting with the present moment by naming: 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste.
Movement
Stress energy needs somewhere to go - before you can sit still and feel calm, sometimes you need to move. Shake out your hands, stretch, sway, jump up and down, put on a song and dance, take a brisk walk.
Reduce the Sensory Overload
Sometimes there is just too much sensory input happening at once: kids are crying, dogs are barking, clutter everywhere, someone is grabbing at you - all while you are trying to get dinner ready. When your system is overloaded it needs a break or a reset. Try using ear plugs to cut down the noise, headphones playing calm music, or close your eyes and hum for a few moments until you feel your system soften.
Create Micro-Moments of Safety
You don’t need an hour-long self-care routine. Try pressing a hand to your chest and saying something gentle to yourself like “I’m safe right now” or “I don’t have to do it all at once”. Small moments of reassurance help your body to soften.
Get Support
If you find yourself constantly tense, wired, or even numb, it might be a sign your nervous system needs deeper care. Working with a therapist trained in nervous system regulation can help you tune into your body’s cues and rebuild a sense of safety and connection.
Motherhood can be beautiful and exhausting at the same time. You deserve tools that help you feel grounded - not just get through the day, but be truly present for it.
I’m Kristen, a therapist providing virtual support for women - especially moms who feel overwhelmed, overstimulated, and want to feel more like “themselves” again. If any of this resonates with you, contact me to schedule a free 15 minute consult. You don’t have to navigate it alone.