How to Cope with Sensory Overload as a New Parent: Advice From a Postpartum Therapist
Becoming a parent is a transformative experience. Filled with moments of joy, wonder, and profound love. But alongside these beautiful experiences, there can also be a deep sense of overwhelm. The incessant crying, the constant demands, the never-ending cycle of feedings, diaper changes, and sleepless nights can all contribute to a phenomenon that many new parents experience but may not talk about enough: sensory overload.
In this blog, I’ll guide you through understanding sensory overload, how it may manifest in new parents, especially those who are neurodivergent, and practical strategies to cope with it, in addition to postpartum therapy. This guide is neurodiversity-affirming, meaning that it respects and acknowledges the different ways people experience the world and seeks to offer support without pathologizing those differences.
Understanding Sensory Overload
Sensory overload occurs when one or more of the body's senses are overstimulated by external stimuli. This can be sound, sight, touch, taste, smell, or even internal sensations like pain or temperature. For some, the world is already a loud, bright, and chaotic place. For neurodivergent individuals—those who might identify as Autistic, ADHD, or have sensory processing sensitivities—sensory overload can be a common experience, even before becoming a parent.
When you add the constant demands of a newborn into the mix, this sensory input can become overwhelming. The baby’s cries, the endless chatter of visitors, the beep of medical monitors, the smell of diapers, and even the feel of spit-up on your clothes. Each of these stimuli can build up, leaving you feeling frazzled, anxious, or even panicked.
Sensory Overload in New Parents
As a new parent, your sensory experiences are intensified. Your baby’s needs are immediate and constant. Thus, making your environment suddenly feel like it’s in overdrive. The crying that pierces through your quiet moments, the unpredictable sleeping patterns, and the overwhelming responsibility to care for this tiny, dependent human being can all lead to sensory overload.
It’s important to understand that this is not a reflection of your ability as a parent. Sensory overload is a natural response to an overwhelming environment. For neurodivergent parents, this experience may be more pronounced, but it’s crucial to remember that experiencing sensory overload doesn’t make you less capable or less loving. It simply means your brain processes sensory information in a unique way.
Signs of Sensory Overload in New Parents
Recognizing the signs of sensory overload is the first step in managing it. Here are some common indicators:
Irritability or Short Temper: You may find yourself snapping at your partner or feeling disproportionately angry at minor inconveniences.
Physical Discomfort: Sensory overload can manifest physically as headaches, nausea, or feeling physically uncomfortable in your own skin.
Emotional Exhaustion: The constant barrage of sensory input can leave you feeling emotionally drained, detached, or numb.
Anxiety or Panic: Sensory overload can sometimes lead to feelings of anxiety. Or in more extreme cases, panic attacks.
Desire to Withdraw: You might feel an intense need to escape, withdraw from social interactions, or find yourself avoiding situations that involve your baby’s care.
Overwhelm and Inability to Focus: You may feel like your mind is racing, unable to focus on any one task, and everything feels like “too much.”
Meltdowns: For some, sensory overload can lead to what’s often referred to as a meltdown, where you feel completely overwhelmed and may cry, scream, or shut down entirely.
If you recognize these signs in yourself, it’s important to acknowledge what’s happening without judgment. You’re not failing as a parent; you’re simply experiencing the limits of your sensory tolerance.
Neurodiversity-Affirming Strategies for Coping
The strategies for coping with sensory overload are highly individualized because what works for one person may not work for another. As a postpartum therapist, I offer a range of neurodiversity-affirming strategies that can help you manage sensory overload as a new parent.
1. Create a Sensory-Friendly Environment
One of the most effective ways to manage sensory overload is to modify your environment to reduce sensory input:
Dim the Lights: If bright lights exacerbate your sensory overload, consider using dimmers or lamps with softer lighting. Natural light can also be soothing, but too much sunlight may be overstimulating. Find the right balance for you.
Reduce Noise: Babies cry—it’s an inevitable part of parenting. However, if the noise is becoming too much, try using noise-canceling headphones or earplugs that can muffle the sound while still allowing you to hear your baby.
Minimize Clutter: Visual clutter can contribute to sensory overload. Keeping your living space tidy and organized can help create a sense of calm. If cleaning up feels overwhelming, start small. Clearing just one space can make a difference.
Comfortable Clothing: Wear clothes that feel comfortable and non-restrictive. Soft, breathable fabrics can reduce tactile irritation. If certain textures bother you, avoid them.
2. Practice Mindful Breathing and Grounding Techniques
Mindful breathing and grounding exercises can help you regain a sense of control when you feel overwhelmed:
Deep Breathing: When you notice signs of sensory overload, take a moment to practice deep breathing. Inhale slowly through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth. Repeat this process several times.
5-4-3-2-1 Grounding: This technique involves using your senses to ground yourself in the present moment. Identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This exercise helps distract your mind from overwhelming sensory input.
Progressive Muscle Relaxation: This involves tensing and then slowly releasing each muscle group in your body. Start from your toes and work your way up to your head. This can help relieve the physical tension that often accompanies sensory overload.
3. Set Boundaries and Ask for Help
As a new parent, it’s easy to feel like you have to do everything yourself. However, setting boundaries and asking for help is crucial in managing sensory overload:
Limit Visitors: It’s okay to say no to visitors, especially if you’re feeling overwhelmed. Limit the number of people who come to see the baby, and if you do have visitors, keep the visits short and low-key.
Communicate with Your Partner: If you have a partner, communicate your needs and feelings openly. Let them know when you’re feeling overwhelmed and work together to share responsibilities.
Seek Support: Don’t be afraid to ask for help from family, friends, or professionals. Whether it’s having someone watch the baby for an hour so you can rest, or seeking support from a therapist, asking for help is a sign of strength, not weakness.
4. Prioritize Sensory Breaks
Taking regular sensory breaks can help prevent overload from building up:
Step Outside: If possible, take a few minutes to step outside. Fresh air and nature can be incredibly grounding. Even a brief walk around the block can help reset your sensory system.
Quiet Time: Create a designated quiet time each day where you reduce sensory input as much as possible. This could involve dimming the lights, turning off electronics, and simply resting.
Engage in a Calming Activity: Find an activity that soothes your senses. This could be reading, knitting, drawing, or taking a warm bath. The key is to choose something that feels calming rather than stimulating.
5. Use Sensory Tools
For some neurodivergent individuals, certain sensory tools can help manage overload:
Weighted Blankets: The gentle pressure of a weighted blanket can have a calming effect, reducing anxiety and helping you feel more grounded.
Fidget Toys: Fidget toys can provide a small, repetitive sensory input that helps soothe your system. Whether it’s a stress ball, a spinner, or textured fabric, these tools can be surprisingly effective.
Essential Oils: Aromatherapy can help manage sensory overload. Especially if you’re sensitive to smells. Scents like lavender, chamomile, or eucalyptus can be calming, but be mindful to use them in moderation if strong smells are a trigger for you.
6. Practice Self-Compassion
Perhaps the most important strategy of all is to practice self-compassion. Parenting is hard, and it’s okay to struggle. Sensory overload doesn’t make you a bad parent—it makes you human. Remind yourself that you’re doing your best, and that’s enough.
Acknowledge Your Feelings: Allow yourself to feel whatever you’re feeling without judgment. If you’re frustrated, anxious, or overwhelmed, recognize those emotions as valid.
Reframe Negative Thoughts: When you catch yourself in a cycle of negative thinking, try to reframe those thoughts in a more compassionate light. Instead of thinking, “I’m failing at this,” try, “This is hard, but I’m doing my best.”
Celebrate Small Wins: Parenting is full of small victories—acknowledge them! Whether it’s getting through a tough day, soothing your baby when they’re fussy, or simply taking a moment for yourself, celebrate these wins as they come.
7. Seek Professional Support
If sensory overload is severely impacting your ability to function, it is essential to seek professional support. This can make a significant difference in your well-being and your ability to navigate the challenges of new parenthood.
Therapy: Engaging with a Postpartum Therapist at True Reflections who understands sensory processing issues and neurodiversity can provide you with personalized strategies for managing sensory overload. Cognitive-behavioral therapy (CBT), for example, can help you reframe negative thoughts and develop coping skills.
Occupational Therapy: For some, working with an occupational therapist who specializes in sensory integration can be incredibly beneficial. They can help you identify specific sensory triggers and develop a personalized plan to manage them.
Support Groups: Connecting with other new parents, especially those who are neurodivergent, can provide a sense of community and understanding. Support groups, whether in-person or online, offer a space to share experiences, tips, and encouragement.
Postpartum Care: If you’re struggling with postpartum depression or anxiety, it’s crucial to seek help. Postpartum mental health issues can exacerbate sensory overload, and treating them can lead to significant improvements in how you feel.
8. Recognizing When You Need a Break
As a new parent, it's easy to get caught up in the demands of caregiving and forget to take care of yourself. However, it's crucial to recognize when you need a break and to take one without guilt. Sensory overload is a signal from your body and mind that you need to step back and recharge.
Here are some signs that you might need to take a break:
You Feel Constantly Overwhelmed: If you're feeling like you're on the edge all the time, it may be a sign that you need some time to yourself.
You're Easily Irritated: If small things are setting you off more than usual, it's a good indication that you need to take a step back.
You're Noticing Physical Symptoms: Headaches, muscle tension, and other physical signs of stress are indicators that you need to rest.
You're Struggling to Focus: If you're having trouble concentrating on tasks or making decisions, it's time to take a break.
You're Experiencing Emotional Exhaustion: Feeling detached, numb, or emotionally drained is a sign that you need to care for yourself.
When you notice these signs, it's important to take action. Whether it's asking a partner or a friend to take over for a while, hiring help, or simply putting the baby down in a safe place while you take a few moments to breathe, remember that taking care of yourself is also taking care of your baby.
Creating a Sensory Overload Prevention Plan
Prevention is key when it comes to managing sensory overload. Developing a sensory overload prevention plan can help you minimize the likelihood of experiencing overload in the first place. This plan can include:
Routine Sensory Breaks: Build regular sensory breaks into your day. Even if it’s just five minutes here and there, these breaks can prevent overload from building up.
Sensory Inventory: Make a list of sensory inputs that you find particularly overwhelming and those that you find soothing. Use this inventory to modify your environment and daily routines.
Daily Quiet Time: Establish a routine quiet time each day where you reduce all sensory input as much as possible. This could involve dimming the lights, turning off electronics, and simply resting.
Partner Communication: Discuss your sensory needs with your partner and make a plan for how they can support you when you're feeling overwhelmed. This might include taking over certain tasks or giving you space when needed.
Flexible Routines: While routines are important, try to keep them flexible enough to accommodate your sensory needs. If you need to adjust your schedule to prevent overload, that’s okay.
Mindfulness Practice: Incorporating mindfulness into your daily routine can help you stay attuned to your sensory experiences and manage them before they become overwhelming. This could include deep breathing, meditation, or simply paying attention to your senses throughout the day.
Understanding Your Sensory Profile
Every individual has a unique sensory profile. A combination of sensory sensitivities and preferences that influence how they experience the world. Understanding your sensory profile can help you better manage sensory overload.
Here’s how you can begin to understand your sensory profile:
Notice Patterns: Pay attention to when you feel most overwhelmed and what sensory inputs are present. Are there certain times of day, environments, or activities that tend to trigger overload?
Identify Soothing Sensations: What sensory inputs do you find calming or enjoyable? This could be a certain texture, scent, sound, or activity. Incorporate these soothing sensations into your daily routine.
Track Your Sensory Experiences: Keeping a sensory journal can help you identify patterns in your sensory experiences. Note when you feel overwhelmed, what sensory inputs were present, and what strategies helped.
Adjust Your Environment: Use your understanding of your sensory profile to adjust your environment in ways that support your sensory needs. This might involve changing your lighting, reducing noise, or creating a sensory retreat space in your home.
Embracing Neurodiversity in Parenting
Parenting is often depicted as a one-size-fits-all experience. But in reality, it's as diverse as the individuals who embark on this journey. Embracing neurodiversity in parenting means acknowledging that there is no "right" way to be a parent and that different sensory experiences and needs are not only valid but can also enrich the parenting experience.
Here’s how to embrace neurodiversity in your parenting journey:
Reject Comparison: Avoid comparing yourself to other parents. What works for one person might not work for you, and that’s okay. Trust that you know what’s best for you and your baby.
Celebrate Your Strengths: Focus on your unique strengths as a parent. Whether it’s your ability to connect deeply with your child, your creativity in problem-solving, or your resilience in the face of challenges, these strengths are valuable.
Create Your Own Path: There’s no rulebook for parenting, especially when you’re neurodivergent. Create your own path that honors your sensory needs and those of your child. This might involve unconventional approaches, and that’s perfectly fine.
Educate Others: If you feel comfortable, educate those around you about neurodiversity and sensory overload. Helping others understand your experiences can foster a more supportive environment for you and your family.
Advocate for Yourself: Don’t hesitate to advocate for your sensory needs, whether it’s with healthcare providers, family members, or within your community. Your needs are valid, and advocating for them can help you create a more supportive environment.
Sensory Overload and the Journey of New Parenthood
Navigating sensory overload as a new parent is challenging, but it’s a challenge that you don’t have to face alone. By understanding your sensory needs, creating supportive environments, and practicing self-compassion, you can manage sensory overload in a way that honors your neurodivergence and your role as a parent.
Remember, there is no one “right” way to be a parent. Your journey is unique, and your experiences, including sensory overload, are valid. By embracing your sensory profile and seeking out the support you need, you can create a parenting experience that is fulfilling, sustainable, and true to who you are.
Parenting is a continuous learning process, and it’s okay to make adjustments along the way. What’s most important is that you care for yourself with the same love and attention that you give to your child. In doing so, you’re not only supporting your own well-being but also modeling self-care and self-compassion for your child.
As you move forward on this journey, may you find moments of peace amidst the noise, clarity amidst the chaos, and joy in the small, quiet moments that make parenting so deeply rewarding.
Manage Sensory Overload With Support From a Postpartum Therapist in Bridgewater, NJ
If you're navigating the challenges of postpartum life and finding sensory overload overwhelming, specialized postpartum therapy can offer you the support you need. Our compassionate approach at True Reflections is tailored to help you manage these unique experiences, so you can regain balance and enjoy motherhood. Start your journey toward a calmer, more fulfilling postpartum experience by following these three simple steps:
Request an appointment to see if Postpartum Therapy is right for you
Begin meeting with a caring postpartum therapist
Start managing postpartum life and sensory overload!
Other Services Offered at True Reflections
At True Reflections Mental Health Services, I’m here to help you find your true self and help you overcome anything with therapy. So in addition to providing support in Perinatal and Postpartum Therapy for your sensory overload, I also offer Autism and Anxiety Therapy, ADHD and Anxiety Therapy, Trauma Therapy for ADHD and Austim, Affirming Therapy for those with ADHD, and Affirming Therapy for those with Autism. I also offer different treatment modalities such as Play Therapy, Sandtray Therapy, EMDR Therapy, DBT Therapy, and more. My services are offered in both Middlesex, NJ as well as online anywhere in the state of New Jersey. Check out my blog for more topics!
Janine Kelly, MSW, LCSW, C-NDAAP, ADHD-CCSP, ASDCS, PMH-C, RPT-S™, C-DBT, CBT-C, CCATP-CA, CATP is a neurodivergent Certified Perinatal Mental Health Therapist and the Founder of True Reflections Mental Health Services in Middlesex, NJ. With her lived experience and role as a mother, Janine brings a unique and compassionate perspective to her practice. She specializes in supporting parents during the prenatal and postpartum period who are struggling with anxiety, depression, and trauma. Additionally, she provides Neurodiversity Affirming Comprehensive ADHD & Autism Evaluations both in-person and virtually throughout New Jersey.
*This blog is not a substitute for therapy. To request an appointment, please click below:
