Sensory Overload

Hello, it's Joy and Jen.

Motherhood is full of sensory experiences. Sticky hands pulling on your shirt. Multiple children talking at once. The dog barking. A toy beeping in the background that no one seems to hear except you.

Sometimes, the overwhelm we feel isn’t just emotional or mental. It’s sensory.

In our sensory episode, we talked about something many mothers experience but rarely name: sensory overload. For some moms, especially those who are neurodivergent or highly sensitive, daily family life can create a constant stream of sensory input that the nervous system struggles to process. All humans experience sensory processing.

What makes this particularly tricky is that sensory overload often goes unrecognized. Instead of realizing our nervous system is overwhelmed, we might think:

• “Why am I so irritable?”

• “Why does everything feel like too much?”

• “Why do I snap and then feel guilty after?”

Understanding sensory overload can bring a lot of relief. It helps us realize our reactions are not failures. They are signals from our nervous system.

Let’s break down some of the common sensory channels and how they show up in motherhood.

What Is Sensory Overload?

Sensory overload happens when the brain receives more sensory information than it can comfortably process. When this happens, the nervous system shifts into stress mode.

You might notice:

• Irritability

• Feeling touched-out

• Difficulty concentrating

• Wanting to escape or withdraw

• Emotional reactivity

• Fatigue or shutdown

Many mothers experience this daily without realizing the sensory load they’re carrying.

Types of Sensory Overload in Motherhood

Sound (Auditory Overload)

Motherhood is loud. Constant sound can push the nervous system past its threshold.

Examples:

• Multiple children talking or arguing at once

• Loud toys or electronics

• A baby crying while another child asks questions

• Background noise from TV, music, or devices

• Kids asking you "why"

• Kids arguing about the F(air) word again

Strategies:

• Lower background noise when possible- have you ever turned down the sound to focus better?

• Use noise-reducing earbuds during chaotic moments

• Create quiet reset times during the day

• Teach kids a “one voice at a time” rule during conversations

  
  

Touch (Tactile Overload)

Many mothers describe feeling touched-out, especially with younger children.

Examples:

• A baby or toddler constantly on your body

• Multiple children climbing, hugging, or pulling on you

• Sticky hands, messy textures, or being grabbed unexpectedly

• Physical contact all day without personal space

• Texture of a shirt that isn't comfortable

When your nervous system hasn’t had a break from touch, even loving contact can feel overwhelming.

Strategies:

• Build short touch-free reset breaks into your day

• Offer alternatives like “sit next to me instead of on me”

• Use sensory boundaries such as “Mom needs two minutes of body space”

• Take a short(ish) shower or step outside for a physical reset- not illegal to add on two more minutes

• Take a longer poop, the guys do it- why can't we?

• Wear fabric that is more sensory friendly

• Take off layers if overheated

Smell (Olfactory Overload)

Smell sensitivity often increases during pregnancy and postpartum, but it can persist throughout motherhood.

Examples:

• Diapers

• Strong food smells

• Garbage or laundry

• Multiple household smells mixing together

Certain smells can instantly trigger nausea, irritability, or fatigue.

Strategies:

• Open windows for fresh air

• Use neutral or calming scents like lavender or citrus

• Keep small odor-control systems in diaper areas

• Take brief fresh-air breaks outside

Vision (Visual Overload)

Clutter and visual stimulation can quietly overwhelm the brain.

Examples:

• Toys scattered everywhere

• Bright screens or flashing toys

• Busy schedules posted everywhere

• Messy kitchens or overflowing laundry

Visual chaos can increase mental fatigue and make it harder to regulate emotions.

Strategies:

• Create one visually calm space in the house

• Use simple toy rotation systems

• Reduce flashing toys or bright lights when possible- have you ever turned down the lights because you were too overstimulated?

• Spend a few minutes resetting a small area rather than the entire house

• If you close your eyes, your kids can't see you, right?

Proprioception (Body Awareness and Movement)

Proprioception refers to our sense of body position, pressure, and movement. Many nervous systems regulate through movement or deep pressure.

Motherhood can disrupt this.

Examples:

• Sitting for long periods feeding a baby

• Holding children in awkward positions

• Carrying heavy bags, car seats, or toddlers

• Feeling physically tense or restless

• Kids bumping into you

• Kids sitting on your lap like you're the only seat vessel in the house

• Overheated. Perimenopause anyone?

Some moms feel better after movement but don’t realize why.

Strategies:

• Stretch or move your body between tasks

• Carry laundry baskets or engage in light lifting (this can be regulating)

• Try short walks with the stroller

• Practice grounding exercises that focus on body awareness

• Butterfly tapping

• Reduce layers

Why Sensory Overload Often Goes Hidden

Many mothers assume overwhelm is simply part of parenting. While motherhood is demanding, sensory load is often the missing piece in understanding emotional reactions.

You might notice sensory overload showing up as:

• Snapping at your kids and feeling immediate guilt

• Wanting to hide in the bathroom for five minutes

• Feeling overwhelmed by normal household noise

• Feeling depleted even when nothing “big” happened

• Joy laying down in her dark closet and hiding from her family

When we recognize sensory input as part of the equation, we can begin to work with our nervous system instead of against it.

Small Sensory Reset Strategies for Mothers- Understanding the Sensory Bucket

You don’t need an hour alone to reset your nervous system. Sometimes very small adjustments can help. Once our sensory bucket is full, we cannot take on any more stimulation, this is where you may feel reactive or overwhelmed.

Try:

• Stepping outside for fresh air for two minutes

• Washing your hands with warm water

• Taking three slow breaths before responding to a child

• Lowering background noise

• Drinking cold water

• Moving your body briefly between tasks

• Lay down on the floor of your closet and shut the door, like Joy does.

• Take off your shirt (a layer) is what Joy recommends in our episode.

  
  

  Think of a shaken soda bottle, we open the lid slowly and let the fizz out before it explodes. These small moments are similar to slowly opening the lid and letting some of that overstimulation out.

Modeling Sensory Awareness for Our Children

One unexpected benefit of understanding sensory overload is that it helps us teach our kids about their own sensory needs.

When we say things like:

• “Mommy’s ears need a quiet minute.”

• “My body needs a little space.”

• “Let’s take a calm break together.”

• Mindfulness minutes in the home, color breathing

We are modeling healthy regulation and communication.

Children learn that bodies have limits, and that taking care of those limits is normal.

Let’s Continue the Conversation

If you listened to our podcast episode on sensory overload, we’d love to hear your thoughts.

• Have you ever experienced feeling “touched out” or overwhelmed by noise?

• Which sensory input affects you the most: sound, touch, smell, vision, or movement?

• Have you found any strategies that help regulate your nervous system during busy parenting moments?

Share your experiences in the blog comments. Your insight might help another mother recognize what she’s been feeling.

Warmly,

Joy and Jen

Resources

https://neurodivergentinsights.com/sensory-preferences-the-complete-checklist/?srsltid=AfmBOopJgDGBHz3W_sF5i3F68MAY3CAs2-z93oSjvH3YSwk1BwoE6aE7