Finding Calm in the Chaos

A 2-Minute Reset for Overstimulated Parents

As parents, it is common to often feel overwhelmed by the constant demands of raising our little people. As much as we might love them, the noise, the emotional highs and lows, and the unending responsibilities can be exhausting  For those of us who are neurodivergent (or simply exhausted!) the added complexity of sensory overload can make this experience even more overstimulating and overwhelming.

Most parents will feel overwhelmed at some point in their parenting journey. But when it begins to impact on your mental health, or your relationships with your children, then it is time for a reset.

Now, that isn't always an easy thing to do, when you are already overstretched, time poor and perhaps don't have much of a support system outside of yourself... so here is a quick and simple, but really effective way to self regulate.

A remarkably simple yet effective technique is to close your eyes and concentrate on the area between your eyebrows. It may seem too simple, but this method is especially useful for helping you find your center. By first regulating yourself, you can more effectively support your family's needs.

You might be thinking that this sounds too easy to be true, but save your judgement until you have tried it!

Reset by focusing between the eyebrows for quick and easy self-regulation.

Understanding Overstimulation

Overstimulation happens when your senses are overloaded with information, resulting in anxiety, irritability, and fatigue. If you are already under pressure in other areas of your life, exhausted, sleep deprived or neurodivergent, this can be even more challenging. You may already be dealing with your own sensory sensitivities while trying to meet your children's needs.

Recognising signs of overstimulation is vital. Some common indicators include an increased heart rate, difficulty concentrating, and feeling overwhelmed by noise or activity. If you notice yourself becoming more short tempered or snappy, it could be that you are overstimulated.

Studies indicate that neurodivergent parents, in particular, frequently experience these symptoms. If this describes you, understand that it's a common occurrence and not a flaw in you. More importantly, recognising it allows you to put strategies in place to help with these feelings. When you become aware of these feelings, employing a quick reset technique can significantly impact your well-being.

The 2-Minute Reset Technique

Step 1: Find Your Space

Your first task is to find a quiet space where you can take a moment for yourself. This might be a corner in your living room, a bathroom, or even a cosy spot in your bedroom. The important thing is to choose a place that feels safe, for both you and the children, and minimises distractions.

Step 2: Focus on Your Breath

Once you’re settled, take a deep breath through your nose, letting your belly expand. Hold that breath for a moment, then exhale slowly through your a small space between your lips. Repeat this several times while focusing on the sensations of breathing. Notice how it feels to breathe all the way into your belly, expanding as you breathe in and squeezing your belly button towards you back as you exhale - or simply focus on the sensations in you nose and mouth as you inhale or exhale.

Don't stress about "doing it right", you know how to breathe, you've been doing it all your life! The important part is just to take a moment to breathe deeply. Deep breathing activates your parasympathetic nervous system, which helps calm your body down. This is crucial for parents who often feel their stress levels rising throughout the day.

Step 3: Centre Your Attention

Next, gently close your eyes and bring your focus to the area between your eyebrows, (sometimes known as the third eye). This point is often linked to intuition and insight, but is also a really great shortcut to instant centring.

If you like to use visualisations, you can picture, in your mind's eye a warm, calming light radiating from this area, or simply imagine that you are looking at this spot (with your eyes closed!).

If the visualisation works for you, you can imagine this light expanding throughout your body, soothing away any tension or anxiety. Or if visualisation isn't you thing, just enjoy the sensation of giving your eyes, your mind and your body a little pause.

This experience can be very grounding, it can help in fostering a sense of calm that makes it easier to regulate your own emotions.

A moment of pause and peace amid the everyday chaos

Step 4: Affirmations for Calm

If you like affirmations, you can use these during this time too. While focusing on the area between your eyebrows, repeat a calming affirmation. Say phrases like "I am calm," "I can handle this," or "I am centred." Choose one that resonates with you, or what it is that you are hoping to be or wishing you were in this moment, perhaps "calm, love, kind, patient". Repeat it silently or aloud as you continue your deep breathing. This practice not only helps clear your thoughts but also empowers you to take control of your emotional state.

Step 5: Gradually Return

After a minute or two, gently bring your awareness back to your surroundings. Open your eyes and take a moment to notice how you feel. You may find that your heart rate has slowed, your mind is clearer, and you are better prepared to face the day's challenges.

This simple reset technique can truly change the game for overwhelmed parents, offering a fast and effective way to manage stress and anxiety.

Making the Reset Part of Your Day

To incorporate this technique into your daily life, dedicate a few moments each day to practicing your two-minute reset. You might find it helpful during hectic times, like before school drop-offs, during tantrums, or whenever you feel the need to recharge.

Incorporating this practice not only improves your well-being but also shows your children how to manage their emotions healthily. This modelling is particularly significant for neurodivergent kids, who can benefit from observing their parents regulate stress effectively.

Embracing Calm Amidst Chaos

Finding calm in the whirlwind of parenting is not just possible; it's essential for both your and your children’s well-being. By taking just two minutes to focus on the area between your eyebrows and practicing deep breathing, you can reset your nervous system and regain emotional control.

Remember, you're not alone. Many parents face similar challenges, and it's completely okay to seek out tools that work for you. Embrace the power of this two-minute reset, and watch it enhance your parenting experience.

So next time you feel overwhelmed, take that moment for yourself. You deserve it, and your kids will thrive with a more centred and calm you.

If you have resonated with this post, or using this technique, then "The Dysregulated Mums' Club" might also be your vibe!

The Dysregulated Mums' Club is your little haven of calm, for mums who know the chaos of parenting first hand. You can connect online or via the app.

Here, you’ll find free resources, calming strategies, and a supportive community ready to help you stay grounded when your kids are anything but calm.

Share your experiences, learn new tools, and connect with others who truly understand. Together, we’ll celebrate progress and offer encouragement every step of the way.