Burned Out & Overstimulated: You’re Not Broken, Your Nervous System is Overloaded

If you feel constantly exhausted, easily irritated, and overwhelmed by things that “shouldn’t” feel so hard, you’re not alone.

Many moms assume something is wrong with them.

But what I see again and again in my work is this: Mom’s getting the message that they just need to take care of themselves, not worry so much, or “relax.” But what you really need is nervous system regulation, which looks much different than “self care.”

When you’re juggling kids, work, emotional labor, invisible mental lists, and very little true rest, your system is operating in survival mode. Survival mode doesn’t feel calm. It feels wired, numb, reactive, or shut down.

None of that means you’re failing.

It means your system is trying to protect you.

What an Overloaded Nervous System Can Look Like

• Feeling irritated by small things

• Snapping and then feeling ashamed

• Brain fog or forgetfulness

• Wanting to be alone but also lonely

• Scrolling, snacking, zoning out more than you’d like

These aren’t character flaws. They’re signals.

Why Rest Isn’t Always Enough

Sleep matters. Time off matters. But if your nervous system stays in a chronic state of activation, even “rest” can feel restless.

True regulation is about sending your body repeated messages of safety.

Small ones. Often.

5 Gentle Ways to Support Your Nervous System

1. Physiological sigh
   Inhale through your nose, take a quick second sip of air, then long slow exhale through the mouth. Repeat 3 times.

2. Temperature shift
   Splash cool water on your face or hold something cold for 30–60 seconds.

3. Grounding through the senses
   Name 5 things you can see, 4 you can feel, 3 you can hear.

4. Muscle release
   Gently tense your shoulders for 5 seconds, then release.

5. Micro-moments of stillness
   30–60 seconds of quiet, no phone, no fixing.

These aren’t about “calming down.” They’re about helping your body settle.

Focusing on regulating your nervous system WILL help you feel grounded, less wired, and give you the clarity needed to show up for your kids and your family in the way that feels good to you and aligns with who you want to be as a mom. Try some of these nervous system regulation tips and see if they help.

Change doesn’t have to be dramatic to make a difference.