If you’re a parent — especially of young children — chances are you’ve experienced that overwhelming, itchy, overstimulated feeling of being touched out. When little hands have been climbing, tugging, cuddling, poking, and clinging all day… and suddenly even a gentle hug can feel like too much.
It’s nothing to be ashamed of — it’s normal, and it doesn’t mean you love your children any less. It just means you’re human. When I feel this way, here are 5 things I do to reset and reclaim some space for myself:
1. I Communicate (Gently but Clearly)
I used to power through the feeling until I snapped. Now, I try to say something like, “Mummy needs a little space for a few minutes, then I’ll be ready for snuggles again.” It models boundaries in a healthy way — and honestly, kids often understand more than we think.
2. I Create Physical Space
Even a few minutes alone in a room — door closed, deep breaths — can make a huge difference. Sometimes I go for a quick walk, or even just sit in the bathroom with the fan on for white noise. It’s not glamorous, but it helps.
3. I Change the Sensory Input
When I’m overstimulated, I often lower the lights, pop in earbuds with calming music or a podcast, and dim the background noise. Sometimes I wrap myself in a soft blanket — not for warmth, but for comfort.
4. I Do a Quick Body Check-In
Am I hungry? Dehydrated? Have I sat down today? When I’m touched out, it’s usually a sign I’ve been putting everyone else first. Tending to my own basic needs helps me reconnect to myself.
5. I Give Myself Permission to Feel It
I remind myself: this isn’t a failure. It’s a cue to pause. I don’t need to fix it immediately — I just need to acknowledge it and give myself grace.
Motherhood is full of closeness, but we’re allowed to need space too. If you’ve ever felt touched out, you’re not alone — and you’re doing an amazing job.
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