5 Ways to Help Reduce Overstimulation as a New Mom
Do you ever feel like the noise, the clutter, and the never-ending demands of motherhood are just too much? It’s easy to get overwhelmed when every sense is being pulled in a different direction. But what if I told you there are simple ways to reduce that overstimulation and create a more peaceful environment for yourself and your little one?
What You Will Learn in This Blog Post
In this post, I’m going to share five practical ways you can reduce overstimulation as a new mom. From adjusting your environment to embracing mindful practices, you’ll walk away with tools that will help you feel more in control and less frazzled, even on the toughest days.
Are You Feeling Overstimulated as a New Mom?
1. Try Aromatherapy
Aromatherapy can be a powerful way to reduce stress and overstimulation. Certain essential oils, like lavender, chamomile, and eucalyptus, are known for their calming properties. You can diffuse these oils in your home, apply them to your pulse points, or add a few drops to your bath. This simple practice can create a more tranquil atmosphere and help you relax. Check out this essential oil diffuser to get started with aromatherapy in your home.
2. Use Noise-Canceling Headphones
If the noise levels in your home are a major trigger, noise-canceling headphones could be a game-changer. Not only do they help block out unwanted sounds, but they also give you the space to focus on your thoughts or listen to calming music. My favorite headphones are perfect because you can choose how much noise you want to be able to hear (you can still hear them scream–but just not quite as loudly 😉).
3. Embrace Mindful Breathing
Mindful breathing is a powerful tool for calming the nervous system and reducing feelings of overwhelm. Here are four different breathing techniques you can try:
4-7-8 Breathing: Inhale deeply through your nose for a count of four, hold your breath for seven counts, and then exhale slowly through your mouth for a count of eight. This technique can help you quickly reduce stress and feel more grounded.
Box Breathing: Inhale for four counts, hold your breath for four counts, exhale for four counts, and then hold again for four counts. This method is great for bringing balance and calmness to your mind and body.
Alternate Nostril Breathing: Place your right thumb over your right nostril and inhale deeply through your left nostril. Then close your left nostril with your ring finger and exhale through the right nostril. Continue this pattern, alternating nostrils, to help balance your mind and calm your nervous system.
Belly Breathing: Place one hand on your chest and the other on your belly. Take a deep breath in through your nose, letting your belly rise as you fill your lungs. Exhale slowly through your mouth. Focusing on your breath moving in and out of your belly can help you feel more centered and relaxed.
4. Declutter Your Environment
Clutter can be a major source of stress and overstimulation. Take a few minutes each day to tidy up and create a more organized space. You don’t have to do it all at once—start with one small area, like the kitchen counter or your bedside table. You’ll be amazed at how much calmer you feel when your surroundings are more orderly. Consider using organizational tools like these baskets to keep things in their place or to use the “basket method” from Audrey at Organized Chaos. I highly recommend following @organizedchaos4bus on Instagram and checking out her website for easy to implement cleaning, decluttering, and organizational tips for moms of all ages.
5. Set Boundaries with Screen Time
Screens are everywhere and can contribute to that feeling of sensory overload. Set boundaries for yourself and your family when it comes to screen time. Maybe it’s turning off the TV during meals or putting your phone on “Do Not Disturb” mode during certain hours. Maybe it is setting certain apps to be used only at certain times of the day.
Try deleting social media from your phone on the weekends. Too often social media can make us more anxious than less, so take the time to detox your mind and body and get outside. This will help reduce visual and auditory stimulation and create more opportunities for meaningful, face-to-face interactions.
Feeling Overwhelmed? You’ve Got This
Motherhood can be overwhelming. By implementing these simple strategies, you can reduce the overstimulation that often comes with being a new mom and create a more peaceful environment for yourself and your family. Remember, taking care of yourself is not a luxury—it’s a necessity.
If you found these tips helpful, please share this blog post with other moms who might need extra support. Let’s help each other create calm in the chaos!
P.S. Don't forget to take a deep breath—you’re doing an amazing job!
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