Overstimulated Mom? 5 Quick Tips to Turn Down the Volume when It's too Loud
- Tiffany Lowther
- 6 days ago
- 4 min read
Loud noises can impact anyone however, if you're a parent you might have noticed that noises sound louder and negatively impact you more than it used to. As a new parent, your senses shift to what biology deems most important...hearing your baby cry! This is great for survival and making sure your baby is fed and changed. However, it's common to become overwhelmed when our ears and bodies can go on high alert, picking up every single noise. This can often lead to overwhelming and sometimes immediate anxiety, nervousness, rage and agitation.
As a Licensed Mental Health Counselor, with over a decade of experience, and specializing in perinatal mental health, I see this hypersensitivity increase with postpartum parents as well as parents of young children. Women with ADHD are disproportionately more negatively impacted by hypersensitivity ADHD.
Translation? It's not just you! You're not too sensitive and you're not alone. Research shows that up to 60–70% of parents report feeling overstimulated daily, and noise is one of the biggest triggers. Working with a licensed mental health counselor is a great step to help you understand what's happening in the body and to become less reactive to the noise, especially through evidenced-based techniques, like EMDR.
Here are 5 quick tips you can use today:
1. Turn Down and off the Volume on all toys
Before tossing noisy toys into the donation bin, try:
Stuffing cotton into toy speakers
Adding Elmer’s glue over speaker holes (it dries clear and muffles the sound)
Putting masking or packing tape over speakers
Using the toy’s volume control and taping it in place
Removing the batteries (no explanation needed)
Contacting the manufacturer to find ways to turn down or off the volume.
Search tips or youtube videos on how to turn down specific toys. Here's one for example: https://www.youtube.com/watch?v=4x3MW6NKZLk
These tiny tweaks can instantly lower sensory load. If it's still too loud. Donate or swap with a friend! That calmer you are the happier you'll be. For gift tips, go to number 5!
2. Build a Quiet(er) Home Base
There are many things in the home that can create noise and abrupt disruption. It can be helpful to change and swap out what causes the most jarring reactions in your home. The kitchen can be one of loudest places with appliances making lots of beeps and boops. Below are a few ideas to turn down your home base noise.
Soft-close hinges for cabinets, toy boxes, and doors
Peel-and-stick bumpers on drawers
Rugs or carpet runners that absorb sound
Soundproofing panels or “acoustic absorbing wall art” behind furniture
Before buying or replacing appliances, search "Quiet Appliances". You can find a list of quiet appliances for your home, specifically your kitchen.
For current appliances, switching to the “silent” setting when possible can significantly reduce the volume and most manufacturers will have that option. Search the specific device manufacturer with quiet beeps or quiet mode. Here's one for samsung microwave.
3. Use White Noise Strategically
White noise isn’t just for babies. It's great for sleep as well as off-setting loud, out of nowhere noises. A low-level hum reduces sensory overload by masking background sounds and calming the nervous system. Try it during:
Dinner prep
Screaming toddler or meltdowns
Homework hour or Quiet time
Your own wind-down routine
Air purifiers also work great as a non-distracting sound buffer.
4. Create Your Personal “Sensory Exit Ramp” and Toolkit
When overstimulation hits, your body needs a fast reset. Try:
Work on a toolkit of grounding skills. Here one to help
Take a break by splashing cool water on your hands and face
Stepping outside for a 60-second “fresh air reset”
Using loop earplugs (they reduce sharp noise but let you stay connected). These are a parent favorite and also great for concerts, networking and loud spaces outside of the home. They reduce noise outside of what matters so that you can communicate and hear your kids more clearly.
These micro-breaks and tools help regulate your nervous system before you get to the point of snapping.
5. Quiet Gift Suggestions For Family & Friends
Friends and family will often ask what to get your kids. Experiences are great, college funds are wonderful however, some people will want to buy an actual gift. If they want to give a gift, it could be helpful to have a script and give some suggestions.
Hi! I wanted to share a quick request as we get closer to birthdays/holidays. We are trying to be more intentional about the toys we bring into the house, especially with noise and sensory stimulation. The kids can get overstimulated pretty easily, and loud or battery-operated toys tend to make it harder for them (and us!).
If you’re planning to get them something, we’d love to stick with quiet toys — things that encourage creativity, play, and imagination without a lot of noise. Some great options are: Legos, Magnatiles, Play-Doh, art supplies, Puzzles, Books, Pretend play sets (kitchen, vet, dolls, puppets)
Thank you for understanding and for being such an important part of their lives! If you want ideas or a wishlist, here's are few toys that they wanted: (put in wishlist link)
Below are a Quiet toy lists to explore and add to a baby shower, birthday or Christmas wishlist.
Quiet toys or Sensory-Friendly Items for family members and friends.
NEXT STEPS:
If you feel overstimulated most days…you’re not doing anything wrong.
You’re a human with a nervous system — a system that wasn’t meant to be surrounded by constant noise, demands, and sensory input. It's a loud world! If anxiety, agitation, or emotional overload are becoming frequent for you, then working with a licensed counseling is a great next step.
Tiffany Lowther, LMHC, PMH-C provides compassionate, trauma-informed counseling in Orlando, Winter Park and throughout Florida. With specialties in EMDR therapy, perinatal (pregnancy and postpartum) mental health, trauma, ptsd and anxiety treatment, Tiffany offers both in-person and HIPAA-compliant virtual sessions.
Ready to take the next step? Schedule a session or free 15-minute consultation today.
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