Five Things Every Parent Can Do When They Feel Overstimulated by Their Child’s Behavior

The laundry is stacked like a leaning tower, dinner hasn’t even crossed your mind, and your child is asking their tenth question in under a minute. Your brain feels like a jammed engine: gears spinning but going nowhere. If this sounds familiar, you’re not alone. That buzzing, overloaded feeling, the one that makes you want to hide in the bathroom just to hear yourself think, is a real and common part of parenting, especially when ADHD is in the mix. As a parent with ADHD raising kids who also have ADHD, I know this intimately. The constant need to redirect, monitor volume, respond to nonstop chatter, and absorb their big emotions can push our nervous systems into overdrive. Overstimulation doesn't mean we don't love our children. It means we’ve hit our limit, and that’s a signal, not a failure.

Why Does Overstimulation Happen?

Overstimulation is the result of sensory, emotional, and cognitive overload. For parents—especially those parenting neurodivergent kids—this can look like endless noise, nonstop movement, frequent interruptions, and little to no downtime. Our brains are trying to track everything at once, often while managing our own executive function challenges or emotional regulation. It’s like running a marathon while being pelted with ping pong balls—eventually, something’s going to give.

How Common Is It?

Very. Overstimulation is something nearly all parents experience at some point. But it’s especially prevalent for those of us navigating neurodivergence, either in ourselves or our children. It’s not about being impatient or easily irritated—it’s about how much input our systems can handle at once. And there’s no shame in needing a break.

What Can You Do to Limit Overstimulation or Regain Grounding?

Here are five strategies I share with parents in my ADHD coaching and behavioral support work, grounded in both lived experience and evidence-based practice:

Expect it. Plan for it.

Overstimulation isn’t a failure—it’s a biological response. Build in small recovery windows during your day, especially after high-stimulation periods like school pickup, playdates, or dinner. Even five minutes of quiet can help your nervous system reset.

Use visual supports and nonverbal signals.

When verbal directions feel like they’re draining your battery, shift to visual cues. Simple charts, color-coded reminders, or hand signals can reduce the need for constant talking—and preserve your mental bandwidth.

Narrate your needs.

Model self-regulation by speaking your experience out loud: “I’m feeling a little overwhelmed right now. I need a few quiet minutes to think clearly.” This helps your child learn to read emotional cues and respond with empathy over time.

Create structured outlets for connection.

If your child talks nonstop, give them a “container” for their verbal energy. Schedule specific “talk time” during a walk, bathtime, or before bed. You don’t need to be “on” all day long to meet their need for connection.

Protect your senses.

Tools like noise-reducing earplugs (Loop earplugs are a favorite among many parents), calming scents, or dimmed lighting can buffer sensory input. Little changes make a big difference when your system is running hot.

Words of Wisdom

Being overstimulated doesn’t mean you’re doing it wrong. It means you're a human parent raising a complex, vibrant, demanding little human. You can be deeply loving and still need quiet. You can be present and still need a pause.When you model awareness and regulation, you’re not just coping. You’re teaching your child what it looks like to be emotionally healthy. That’s powerful. And it starts with giving yourself permission to step away, take a breath, and come back when you're ready.