3 Simple Habits to Shift from Overstimulation to Calm in Minutes

Feeling overstimulated by the constant noise, demands, and chaos of motherhood? You’re not alone.

If you’re a mom, you know that overstimulation is real. Between the never-ending to-do lists, background noise of toys, TV, and tiny voices calling for you every second, and the pressure to be “on” all the time—it’s no wonder your nervous system feels stuck in overdrive.

But here’s the good news: You don’t have to live in a state of constant overwhelm.

I’ve spent years exploring simple, effective ways to reset the nervous system, and today, I’m sharing three everyday habits that will help you find calm, recharge your energy, and actually enjoy motherhood—without feeling like you need to escape.

Ready? Let’s dive in.

Here are 3 Steps to Shift out of Overstimulation

1. Embrace the Power of a 60-Second Pause

I get it—taking time for yourself when you’re managing tiny humans sounds impossible (especially when the overstimulation hits). But here’s the truth: You don’t need an hour-long self-care routine to feel better.

One of the simplest and most effective ways to reset your nervous system is by taking a 60-second pause throughout your day.

Here’s how to do it:

• Shake it out—literally. Loosen your body, roll your shoulders, unclench your fists. (Pro tip: put on your favorite playlist that makes you want to move and shake it out!)

• Remind yourself: “I am safe. I can pause. My needs matter too.”

Why it works: This tiny reset tells your nervous system you’re not in danger—helping you shift out of fight-or-flight mode. The more you practice, the faster your body learns to relax.

Try this: Set a reminder on your phone every few hours to pause, breathe, and reset. Over time, this habit will help you feel more in control of your emotions and less reactive to overstimulation.

2. Use Movement to Discharge Stress

Ever noticed how your body tenses up when you’re stressed? Tight jaw, clenched fists, shoulders up to your ears? That’s because stress lives in the body, not just the mind.

Moms often carry stress all day long without releasing it, which keeps the nervous system stuck in overdrive. The solution? Movement.

Here’s how to do it:

• Shake it off: Stand up, shake out your hands, arms, legs—literally let the stress go.

• Butterfly taps: Cross your arms over your chest and gently tap your shoulders back and forth.

• Hip sways or rocking: A gentle, rhythmic motion signals safety to your nervous system.

• Go outside: A 5-minute walk, stretching in the sunlight, or even swaying side to side can reset your body.

Why it works: Movement helps release stored tension, allowing your nervous system to regulate more easily.

Try this: The next time you feel touched out, frustrated, or overstimulated, pause and do one of these movements for 30 seconds. You’ll be surprised how quickly your body responds.

Check out this blog post for more simple somatic movements you can incorporate into your day.

3. Create a Sensory Reset Ritual

If you’re feeling overstimulated, it’s time to simplify and ground yourself. Instead of adding more to your plate, try a sensory reset ritual—a simple practice that helps calm your nervous system through your senses.

Here’s how to do it:

• Find a grounding scent: Lavender, vanilla, or even fresh citrus can cue relaxation.

• Engage your hands: Run warm water over them, hold a warm cup of tea, or rub lotion on your palms.

• Listen to soothing sounds: Nature sounds, gentle instrumental music, or even white noise.

• Wrap up in comfort: A cozy blanket, soft sweater, or even a weighted blanket can help you feel safe.

• Focus on one thing at a time: Turn off background noise and do one small task with full presence.

Why it works: This habit reduces sensory overload and tells your brain, “I am safe.” Over time, it helps you recover faster from stress and overstimulation.

Try this: The next time you feel like everything is too much, do a 5-minute sensory reset. You’ll feel more present, more patient, and more at peace.

So let’s Recap

Motherhood is beautiful, messy, and a LOT. But feeling constantly overwhelmed and overstimulated doesn’t have to be your normal.

By incorporating these three simple habits—taking 60-second pauses, using movement to release stress, and creating a sensory reset ritual—you’ll start to feel calmer, more present, and more in control of your emotions.

If you’re ready to take the next step in calming your nervous system, my Nervous System Reset Course will guide you through simple, science-backed techniques to help you break free from stress and burnout.

📲 Click here to learn more and start feeling like YOU again!

Which habit are you excited to try first? Let me know in the comments!

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