Overstimulated and Burnt Out? How to Calm Your Nervous System as a Mom

Hey mama, if you’re reading this, you’re probably feeling like you’re carrying the weight of the world on your shoulders. I get it. As a mom of four—including twins—I’ve been in the trenches of overwhelm, juggling endless responsibilities and feeling like I was constantly on the edge. Burnout was a regular visitor, and it took time, patience, and a lot of trial and error to get to a place where I could breathe again. But here’s the thing: I found a way out of that cycle, and I’m here to share that path with you.

This journey to calm isn’t about adding more to your to-do list. It’s about finding tiny, doable ways to support your nervous system, even in the middle of motherhood chaos. Let’s dive into understanding what’s happening in our minds and bodies when we’re overstimulated and explore some practical steps to help you calm down—no spa day required.

Understanding Mom Burnout and Nervous System Overload

Let’s start by talking about why motherhood can make us feel so completely overloaded. As moms, we’re not only managing our own needs but also holding space for everyone else’s. We’re mentally carrying the schedules, the meal plans, the emotional check-ins, the endless list of daily tasks—and that’s not even counting the unexpected twists. Over time, this endless “mental load” can leave us feeling overstimulated and, frankly, burnt out.

When we’re overloaded like this, our nervous system tends to get stuck in a constant state of alert. It’s like our brain has an “on” button that’s jammed, keeping us ready to react to the next thing that might go wrong. This fight-or-flight response, which is only supposed to kick in during real emergencies, becomes a regular part of our day. The result? We end up feeling on edge, anxious, and sometimes physically exhausted even before breakfast.

And the symptoms can be sneaky. Mom burnout doesn’t always look like exhaustion; sometimes, it’s that feeling of irritability that just won’t quit, the sense that you’re “failing” no matter what you do, or the frustration of needing a break but having no idea how to actually take one. Recognizing these signs is powerful because it means you can start shifting from surviving to thriving.

Here are some signs of mom burnout that often go unnoticed:

• Mental Load Fatigue: This goes beyond just feeling tired; it’s the fatigue that comes from carrying everyone’s “stuff” and trying to remember it all. When you feel exhausted from managing even the smallest decisions, it’s a sign you’re mentally overburdened.

• Emotional Overload: You might feel irritable, anxious, or emotionally “numb,” like you’re just going through the motions. It’s your nervous system’s way of saying, “I’m tapped out.”

• Physical Symptoms: Tension headaches, digestive issues, muscle tightness, or frequent colds can be signs that your body is struggling to keep up with constant stress.

Recognizing these signs and symptoms in yourself is the first step in giving yourself permission to slow down. And no, calming down your nervous system doesn’t mean adding long meditation sessions or “perfect” self-care routines to your list (I know, you’ve heard that a hundred times). Let’s focus on what might actually work.

Unique and Practical Techniques to Calm Your Nervous System as a Mom

Now, I know what you’re thinking: “If I had time for deep breathing and long baths, I wouldn’t feel this burnt out!” So let’s talk about a few approaches that are simple, doable, and don’t require hours of alone time. These are things you can do right in the middle of your day, while you’re living your life.

Permission to “Pause” Moments

You don’t need an hour alone to find calm. Start with 30-second “permission to pause” moments. When you feel overwhelmed, give yourself permission to pause, even if it’s just to close your eyes, take one deep breath, or simply stand still. Use this moment to remind yourself, “I am allowed to take a breath.” These tiny pauses help your brain reset from constant alert mode, bringing down your stress level a notch.

Try This: “5 Breaths Reset”
Stop whatever you’re doing and take five intentional breaths. Each inhale is permission to let go; each exhale is permission to give yourself grace. It’s small, but over time, these pauses add up to big change.

Shake Out the Stress (Literally)

Movement doesn’t have to mean a workout. Sometimes our bodies just need to release tension in the quickest, most effective way possible—so give yourself permission to shake it out. This can be standing up and literally shaking your hands, arms, and legs for a few seconds, which tells your brain that the “danger” has passed and you’re safe to relax.

Try This: “30-Second Shake-Out”
When you feel overwhelmed, stand up and shake your body—yes, even if it feels silly. Shake your hands, arms, and legs to get rid of that nervous energy. It’s like hitting a reset button for your nervous system.

The 2-Minute Reconnection Routine

When you’re stressed, it’s easy to feel disconnected from yourself. Take two minutes (yes, just two!) to check in with yourself. Ask, “What do I need right now?” and listen to what comes up. Sometimes, it’s water. Other times, it might be stepping outside for fresh air, or just giving yourself a stretch. This simple act of self-check-in reminds your brain that your needs matter, too.

Try This: “Mindful Mini-Break”
Take a moment, close your eyes, and notice what your body needs. Then, do something small to meet that need—even if it’s just grabbing a glass of water or walking to the end of your driveway.

Set “Sensory Boundaries” for Calm

When you’re overstimulated, try using sensory boundaries to bring down the overwhelm. Light, noise, and screens can keep your nervous system in overdrive, so set a few boundaries around these triggers when possible. Try dimming lights after a certain hour, turning down unnecessary noise, or limiting screens, especially in the evening. These sensory boundaries help signal to your brain that it’s safe to unwind.

Try This: “Gentle Lighting and Noise Reset”
In the evening, dim the lights and turn off unnecessary sounds (yes, even background TV) to signal calm to your nervous system. This simple practice can help your body ease into relaxation mode for a better night’s rest.

Ready to Create More Calm?

Mama, I know exactly where you’re coming from. As a mom of four (including twins!), I’ve felt the intense, overwhelming weight of trying to keep everyone’s world spinning—while feeling like I barely have time to breathe myself. I’ve been there in the thick of it, wondering if burnout and overstimulation were just “part of the deal.” But let me tell you, it doesn’t have to be.

In our coaching sessions, we’re not aiming for “perfect” or “Pinterest-worthy.” I’m here to help you find small, doable ways to reclaim your peace, even if it feels like life is a whirlwind around you. No rigid routines, no lofty “self-care” expectations—just real-life tools you can use right now to start feeling better. Here’s what we can work on together:

• Figure Out What’s Really Draining You
  Sometimes, the hardest part of burnout is sorting through all the things to find the root causes. Is it the endless noise, the mental load of everyone’s needs, or that constant guilt of needing “me-time” but not knowing how to get it? We’ll go deep to uncover what’s really behind your overwhelm, so you know exactly where to focus to get some relief.

• Build Your Own “Reset Routine”
  Together, we’ll come up with a custom “reset routine” that’s easy, practical, and fits into your day—no hour-long sessions required! It might be something as quick as a two-minute breath exercise, a grounding technique that works in the middle of chaos, or a simple stretch. Think of it as your quick escape button whenever things feel a little too much. These tiny routines make a big difference over time.

• Set Up Boundaries That Feel Natural (Not Forced)
  Boundaries don’t have to be rigid or harsh—they’re just little ways of protecting your peace. We’ll identify small boundaries that actually make sense for your life. It could be a “no background noise” rule for a certain time of day, taking a few minutes of quiet time, or giving yourself permission to say “no” to things that drain you. These boundaries are powerful tools for keeping your energy intact without feeling guilty.

• Redefine Self-Care for Real Life
  Forget elaborate self-care routines that feel like another to-do. I’ll help you find simple ways to bring self-care into your day without extra fuss—like taking a deep breath and slowing down for a minute, drinking your coffee before it gets cold, or savoring a quick walk in the fresh air. Self-care isn’t some grand gesture; it’s these tiny, intentional moments that remind you you’re allowed to take care of yourself too.

• Shift from Survival Mode to Finding Your Joy
  Motherhood can feel like one long survival mode if we let it. But we’ll work together to break that cycle and start finding little bits of joy in your day-to-day life. This isn’t about pretending the hard stuff isn’t there; it’s about learning to find small moments of happiness and connection within it. We’ll tackle those inner “mom guilt” thoughts, rewrite what motherhood actually looks like for you, and create a mindset shift that lets you enjoy the present.

• Create a Support System That Actually Helps
  One of the best things I can help you with is building a support system that lifts you up without adding more stress. We’ll look at ways to ask for help, delegate tasks (yes, that’s allowed!), and get those around you involved in a way that feels natural. And if you’ve ever felt guilty for needing support, we’ll work on that, too. You’re not meant to do this alone, and there’s power in learning how to lean on your people.

If you’re feeling burned out, overstimulated, or just plain over it, I want you to know that change is possible. Through one-on-one coaching, I’m here to help you create moments of calm, reconnect with yourself, and actually enjoy parts of your day again. You don’t have to do this solo, and you don’t have to wait for the “perfect” time to start.

So, if you’re ready to find some peace right in the middle of the beautiful chaos of motherhood, let’s work together to create it. Reach out today, and let’s make a plan that feels like it was made just for you. You deserve to feel good again—and I’d be honored to be a part of that journey.

Key Takeaways for Overstimulated Moms

Remember, calming your nervous system doesn’t require hours of free time or perfect conditions. It’s about creating small moments of calm in the middle of the busy, chaotic, beautiful mess that is motherhood. Here are the key takeaways to hold onto:

• Permission to Pause: Give yourself permission to take quick pauses throughout the day to help calm your body and mind.

• Shake Out Stress: Don’t underestimate the power of physically shaking out tension; it’s a fast, effective reset.

• Reconnect in Small Ways: Tune into what you need, even if it’s just a sip of water or a walk outside, and meet that need with compassion.

• Set Sensory Boundaries: Little things like reducing light and noise can make a big difference in calming your nervous system.

With Love and Real-Life Imperfection,

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