How to prevent overstimulation
In my previous blogpost I already wrote about overstimulation. I think the key first is to release the pressure that there would be somethimg wrong with you or you aren’t cut out for motherhood if you can get easily overstimulated. If you haven’t read that article, go back to that first.
Now you know, that it’s a normal reaction of the brain to TOO MUCH.
Overstimulation is also known as sensory overload. Sensory overload happens when you’re getting more input from your five senses than your brain can sort through and process.
You also know now that it can hit some of us harder and therefore your coping mechanism have to be also unique to You.
I won’t give you a magic list of steps to follow so you never get overstimulated again, BUT I give you tips to consider and pick from so you can experience less and less situations where things go out of control.
So here are my 5 best tips which I also use myself to ease the TOO MUCH and prevent overstimulation as much as possible:
1, Know Your trigger and prepare for it
I know that my trigger is primarily noise so I don’t buy toys with crazy stupic music, I try to limit the noise-level at home (no TV, no loud music..) and I go to another room when the screaming is too much for me.
You can buy those great earplugs which filter certain frequences… so there is certainly solution.
Maybe for you it’s lights, touch, smell… Get super clear on what is the most triggering for you.
2, Schedule your days
It may sound to be an extra to the already TOO MUCH, but it is totally worth it. Scheduling your days will release so much pressure of your overloaded brain. It helps you with being more present and you can rely on your calendar for not forgetting things. (if you haven’t downloaded my scheduling guide for moms yet, now it’s the time, you can download it HERE.)
3, Have selftime regularly
I know I know… it seems impossible, but direct your brain with positive questions-> How could I have an hour or two every week? You know verey well how much more fun and less irritated you are when you could have a little bit of metime. It’s not luxury it is essential. For the whole family. You need those breaks to get away from noises, touches and just to recharge your own batteries.
4, Use entertainments for kids
Yeah we all know how screentime is not the best for our kids, but if you need it to be able to breath and get sh*t done without losing your sh*t… well,…it still seems to be a better option. Moms need break. Period. If it’s with the help of PeppaPig or Bogyo es Baboca (Hungarian :D) or their fav songs (while you’re next room :D)…so be it.
5, Focus on calming your nervous system first
One of the biggest problem with overstimulation is that you feel out of control and have a hard time calming yourself. When you feel that it’s getting near to the TOO MUCH, start regulating your nervous system right away. Start with taking deep breaths, breath in counting 5 and breath out slowly for 7. You can also release some tension by either jumping or just falling back to your heels (to toe back to heels).
+1 Before overstimulation hits, you still have the chance to catch up with your brain. Catch the thoughts about “too much” “I can’t” “they always do this” “why can’t they behave…” …those thoughts can create a spiral for you to sink deeper into the TOO MUCH, to dramatize the situation.
For example for me that source of overstimulation is noise. When they start screaming I can add extra pressure by fighting the reality and sinking into my thoughts-spiral about the noisy situation.
Try to observe the situation and your own thoughts as an outsider. Make a game out of it. Describe what’s happening if you would just report the news: “Jack is screaming and Rose fights his brother. I feel the anger boiling in me. I think they should behave better and be able to lower their voices. I can’t concentrate like this…” There. You have your thoughts creating the frustration. Maybe you are not ready to think “it’s normal for a 3 yo to behave like that, everything’s OK…” but try to go to a neutral place, like “I’m OK. I can handle it”
Otherwise the source of overstimulation will generate the reaction and you’ll have a hard time connecting to your thoughts. There your better chance is to connect to your body.
! Don’t pressure yourself with handling everything perfectly when you are already overstimulated. Then and there focus on your nervous system first and try to avoid the trigger or solve for it.
As a mom we can feel this TOO MUCH because of the noise, the touches, the decreased selftime… but it’s totally possible to create a routine which helps us in our everyday lives. It all starts with focusing a bit on ourselves and on our needs too though.
You’re a human with human needs. It’s essential that you pay attention to your needs too.