5 Therapist-Approved Coping Tools for Overstimulated Moms

May 28

Because sometimes it’s not about a spa day—it’s about surviving the moment.

I remember standing in the kitchen—baby crying, phone ringing, dogs barking—and wondering how I was supposed to hold it all together.

The noise, the touch, the never-ending demands—it was just too much.

As a licensed mental health counselor and a new mom, I’ve seen both sides:

The clinical tools that actually work
And the real-life chaos where they have to fit

Here’s the truth: you don’t need a full reset to feel better. You need small, doable tools that fit inside your real life.

So if you're feeling overstimulated, touched out, or just barely hanging on—these 5 therapist-approved strategies are for you.

1. 🫁 Box Breathing: A Calm Reset for a Frazzled Brain

This simple technique is used by everyone from therapists to Navy SEALs. It’s a quick way to calm your nervous system and bring your brain out of the chaos.

How to do it:

Inhale for 4 seconds
Hold your breath for 4 seconds
Exhale for 4 seconds
Hold again for 4 seconds
Repeat 3–4 rounds.

🕓 Use it when: you're overwhelmed by noise, touch, or decision fatigue and need a moment to center yourself—even in the middle of the mess.

2. 🧘‍♀️ Micro-Moments of Mindfulness

No, you don’t need a 30-minute meditation app. Mindfulness can happen in 30 seconds.

Try this:

Savor the first sip of coffee
Watch your baby’s chest rise and fall
Feel the warm water hit your skin in the shower

These small pauses help ground your nervous system and remind your brain that you're safe—even if your toddler is mid-tantrum.

3. 🧠 Name It to Tame It

This one's backed by neuroscience: when you name your emotion, your brain begins to regulate it.

Next time you’re maxed out, say (or write):

“I feel touched out.”
“I feel overstimulated.”
“I feel mentally crowded.”

Labeling the feeling helps your brain process it—instead of spinning in it.

4. ✅ Try a "Done List" Instead of a To-Do List

Some days, the to-do list feels like a personal attack. So flip it.

At the end of the day, list what you did do—no matter how small.

Examples:

“Fed the baby 8 times”
“Replied to 2 emails”
“Didn’t scream when the dog barked during nap time”

This simple shift moves you from guilt to gratitude—and reminds you that you're showing up big time.

5. 🌿 Get Outside—Even for 5 Minutes

Nature is regulation.
A few minutes outside can lower cortisol levels, clear your mind, and reset your senses.

Breathe the air. Let the sun hit your face. Touch the grass. Even if your baby’s on your hip and your coffee’s cold, it still counts.

Rooted Takeaway

Motherhood is beautiful—and so overstimulating.

Some days you’re floating.
Other days you’re drowning in noise, needs, and notifications.

These small coping tools? They’re your life rafts.
You don’t have to fix everything. You just need to give yourself care—one tiny moment at a time.

Which tool will you try first?
Tag a mama who’s feeling maxed out.
💬 You’re not alone—and you’re doing better than you think.

Megan Holmes