Being a mom is a beautifully chaotic experience, full of sounds, sights and so many things to do all at once. But let’s be real—there’s a line where that chaos becomes overstimulation. Suddenly, every noise feels like a siren, every light is too bright, and the last thing you want is another “Mom, can you … ?” If you’ve ever felt this way, you’re not alone! Overstimulation is real, especially for moms. Here’s how to calm the storm and find a bit of peace in the midst of it all.
1. Handle Noise Overstimulation With Small Shifts
When kids are running through the house like it’s a playground, the noise level can reach concert-level decibels in seconds. You don’t need to hide in the closet (though we’ve all been there!); there are other, subtler ways to handle it.
- Create a Sound Buffer With White Noise Machines/Playlists: Instead of blocking all sounds with earplugs, use a white noise machine or app to create a steady, calming background sound. White noise doesn’t eliminate the noises around you but helps balance them, making sudden outbursts less jarring.
- Quiet Hour: Schedule quiet time in the day—yes, for everyone! While kids might not sit still in complete silence, encourage activities like coloring, reading or playing with soft toys to keep the noise level down.
- Breathing: Just a few moments of deep, slow breathing helps signal to your body that it’s okay to relax. Ask God for his peace as you do. If you can handle a little soft music, I recommend putting on a Gregorian chants playlist as you breathe.
2. Schedule Time for Silence
Creating intentional moments of silence can feel like finding water in the desert. As moms, we need to schedule time for quiet just like we’d schedule soccer practice or grocery shopping. Consider it to be nonnegotiable.
- Early Morning or Late-Night Silence: If possible, wake up a few minutes before everyone else, or stay up just a bit later, to enjoy the calm. Use this time to pray, reflect or just sit in silence. These minutes can act as a buffer for the day ahead.
- Create a “Silent Day” Ritual: Every so often, make a family “silent day” (or maybe the more achievable “silent hour”) a special tradition where everyone whispers and keeps things mellow. Make it a fun challenge for the kids too—they may surprise you with how long they can stay quiet!
3. Dim the Lights, Grab the Weighted Blanket and Shut Off Screens
There’s something overstimulating about every screen being on in the house, every light blazing and toys flashing from every corner. Adjusting your environment can go a long way toward easing overstimulation.
- Dim the Lights: Lighting affects how we feel. Harsh lights can spike overstimulation, so use softer lighting in the evening to create a calming effect. Swap out harsh fluorescent bulbs or “daylight” LEDs for the dimmer “soft white” LED types.
- For maximum nighttime calm, choose orange- or red-tinted bulbs. Lean in to soft ambient lighting. I’m a big fan of fairy lights—they’re especially great tacked under kitchen cabinets (if you know you know).
- We know that real candles aren’t ideal around children and/or pets, but artificial candles (with orange “flames”) can have just as wonderful ambient effects!
- Weighted Blankets: If you haven’t tried one yet, weighted blankets can be a game-changer. They provide a gentle, calming pressure that helps your nervous system relax.
- Screen-Free Zones: Make certain areas of your home screen-free. Set times to turn off the screens and allow your eyes—and mind—to rest.
4. Budgeting for De-Stimulation Nights (Takeout Is Your Friend!)
There’s no shame in taking shortcuts when you need them. Scheduling a “takeout night” when you’re feeling overwhelmed can give you that much-needed break.
- Plan It Out: Make a plan for those days you know you’re running on empty. Maybe once a week or month, set aside funds in the budget for takeout (or the slightly more budget-friendly frozen TV dinners/frozen pizza) to give yourself permission to breathe without worrying about cooking.
- Emergency De-Stress Kit: Create a small kit with a few things that bring you peace—a cozy blanket, calming essential oils, your favorite herbal tea and maybe even a good book. When you’re feeling overstimulated, grab it and let yourself unwind.
5. Make De-Stimulating a Ritual
Rituals give us something to look forward to, a signal to our bodies that it’s okay to rest. Treat de-stimulation as a regular ritual for yourself.
- Weekly “Quiet Time” Routine: Set a regular day each week to unplug, unwind and reset. This is sacred time for you—so guard it! A calming paperback novel, a hot bath and some sleep-friendly herbal tea are all great things to incorporate into this routine.
- Small Prayers Throughout the Day: Ask God for peace, guidance and the strength to navigate overstimulation. These moments with God bring us back to his peace, which often gives us the exact strength we need.
6. Remember to Turn to God
Sometimes, it feels like there isn’t enough coffee in the world to keep up. But there’s another source of strength that can sustain us in the most overstimulating times—God.
- Prayer for Peace: A quick, heartfelt prayer can do wonders to calm your mind and spirit. God sees and understands the overwhelmed, and he offers peace that the world cannot give.
- Psalm 23: Consider meditating on Psalm 23 during overwhelming times. “He leads me beside quiet waters, he refreshes my soul” (Psalm 23:2–3, NIV). There’s comfort in knowing we don’t have to do it all alone.
7. Children’s Books on Peace and Calm
Believe it or not, kids’ books can be a balm for both parents and children. Reading stories that focus on peace, calm and coziness can help your kids see these concepts in a new light and make it easier for you to model these ideas together.
- Books that Teach Quiet Time: Look for children’s books that introduce ideas of calm and quiet—stories where characters learn the importance of peace. These can become part of your family’s evening routine and set a calm tone before bedtime.
- A “Quiet Time” Basket: Keep a basket of calming books for when overstimulation is high. Read them together to bring everyone’s energy level down.
Embracing the Peace in Motherhood
Overstimulation may be part of motherhood, but finding ways to manage it can bring more peace to your home and heart. Lean into moments of quiet, embrace small rituals and don’t hesitate to let God lead you to still waters. With a few intentional changes, you can transform the chaos of mom life into moments of calm, and model peace for your family. And when you need a little extra help? Surround yourself with a community of other moms who understand the struggle. Join your local MomCo Meetup—because even in the noise, we don’t have to do it alone.
