Managing postpartum sensory overload

Postpartum overstimulation is an experience that many new parents go through. You might suddenly feel overwhelmed by things that didn’t bother you before, like bright lights, loud noises, or the constant physical contact from your newborn and other children. These experiences are common and normal. But if they don’t get better after the postpartum period or if they’re getting in the way of bonding with your newborn, therapy can help.

What sensory overload feels like postpartum

Sensory overload is when you feel overstimulated by everyday sensory input. You can feel overstimulated by any of your five senses: sight, sound, touch, taste, and smell.

There’s still limited research on how sensory overstimulation affects postpartum parents. But many new parents report feeling sensory overload more intensely. If you’ve been feeling overstimulated since you had a baby, you’re not alone.

Postpartum sensory overload could show up in many different ways, like:

• Feeling overwhelmed by your baby’s crying sounds

• Being averse to people touching you

• Feeling disgusted by certain textures, like your child’s sticky hands

• Needing the lights to be dimmed constantly

• Struggling to concentrate or focus on simple tasks

• Becoming overwhelmed by your baby’s feeding schedule or the constant need to soothe

• Feeling sensitive to the sound of your baby’s breathing or movement while sleeping

• Being disturbed by the smell of baby formula or diaper changes

• Feeling irritated by extra clutter around the house

• Experiencing heightened sensitivity to your partner’s voice or tone of voice

• Needing excessive silence or alone time after interacting with others

Why you might be feeling overstimulated as a new parent

You might be feeling sensory overload in the postpartum stage for many valid reasons. Understanding it better can help you get the right treatment and support.

Some causes could include:

• Heightened stress levels: Becoming a new parent is undoubtedly stressful. Research shows that higher stress levels are linked to oversensitivity.

• Changes in sensory input: You’re also likely dealing with new sources of sensory input. Babies can be loud. You might not be used to being touched so often. You might be experiencing new smells. All of this can overwhelm your senses — especially when you’re adjusting to your baby’s needs and constant caregiving demands.

• Hormonal changes: If you’ve given birth, your body is also experiencing significant changes in hormone levels that can affect every part of your body and brain. After childbirth, levels of estrogen and progesterone drop dramatically, which can affect mood, energy levels, and even your sensitivity to sensory input.

In some cases, the stress of becoming a new parent can worsen the symptoms of pre-existing mental health and neurodevelopmental conditions.

For example, if you live with ADHD or autism — conditions associated with sensory-processing differences — the big changes that come along with being a new parent may trigger overstimulation. Research shows that mothers with autism tend to recall more hypersensitivity in the postpartum period than neurotypical mothers.

You might also experience perinatal depression or anxiety, which could also contribute to your sensitivities. These mood changes can develop during pregnancy and continue after the birth of your baby.

Regardless of what’s causing your overstimulation, there’s hope. As you ease into parenthood and get through the postpartum period, many of these overstimulation issues could go away. If they’re related to a mental health condition, professional support can help.

Healthy ways to cope with postpartum sensory issues

You can manage postpartum sensory overload in healthy ways. Explore these tips for how to manage your overwhelm and get back to enjoying new parenthood.

Know your triggers

First, it can be helpful to know what’s triggering your sensory overstimulation. Is it being touched too much? Is it the added noise? Is it the new smells? You might not be able to avoid your triggers completely. But you can make adjustments to your environment and ask for help when needed.

Ask for support

Certain tasks are unavoidable when you’re a new parent, but don’t be afraid to ask your community for support.

For example, if the noise in your home becomes too overstimulating, ask a family member to take your kids to the park so you can have some silence in the house and bond with your baby. If you need help managing the housework or other responsibilities, don’t hesitate to ask for that too.

Set healthy boundaries around touch

When you’re a new parent, you probably expect to be touched by your newborn. But you might not have expected being touched by everyone else. Many birthing parents notice that others tend to touch them more during pregnancy and after birth. For example, they might touch your belly without consent.

It’s OK to set healthy boundaries around touch when it comes to people other than your newborn. Let people know how you feel. You can say something like, “I appreciate that you care about me. But I’ve been feeling overstimulated since the baby was born. Can you please show me your love in ways other than touch?”

Get mental health support

Therapy can help you process the emotional aspects of postpartum sensory overload, especially if it’s tied to underlying mental health conditions. With a therapist, you can work through your stress, anxiety, or other concerns that may be worsening the sensory issues.

In some cases, medication may be helpful for managing anxiety, depression, or other co-occurring mental health conditions that are making you more sensitive to sensory input.

Clinician's take

A common mistake many new parents make is ignoring their need for quiet or space, assuming they should just ‘tough it out.’ This can lead to emotional exhaustion or snapping when in reality, a short break or reset could actually help them stay more present and regulated.

Ashley Ayala, LMFT

Clinical reviewer

Find care with Rula

Becoming a new parent is an exciting challenge, and sensory overstimulation is just one part of it. Seeking support for postpartum sensory overload can help you feel more in control and allow you to enjoy parenthood without feeling overwhelmed.

At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.

Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance, so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we’re here to help you make progress — wherever you are on your mental health journey.