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Living with winter overstimulation as a mom
Can we agree that winter might be the worst time of the year? Winter has a way of compressing everything closer together. The noise. The mess. The constant needs. The days that feel the same. It can all start to make you feel like the walls are closing in on you. When you are parenting through long seasons, winter overstimulation can quietly build until you feel like you are running on fumes.
In this post, I am going to show you how I approach winter overstimulation with intention, rhythm, and realistic support. We will talk about mindset shifts, daily habits, gentle structure, and practical ideas for surviving indoor days with kids, without pretending winter is something it is not.
There have been mornings where I wake up already tired, knowing we are likely staying inside again, looking at another snowy, cold, cloudy day, and then having to manage energy, mess, and emotions all under one roof. The house feels louder. The days feel longer. And my own patience feels thinner than I want to admit.
When the mom guilt creeps in after winter overstimulation
I become the mom I never wanted to be: constantly saying “not now”, not looking my boys in the eye or crouching down when they want to give me a hug, yelling more, and locking myself in the bathroom in a desperate attempt for five minutes of quiet time all by myself (only for them to come banging on the door asking “mama, where are yooouu?!”). I become the mom in survival mode, just going through the motions and counting down the hours until bedtime.
(And then once they’re in bed, you look at pictures of them on your phone and wonder if you’re a good enough mom and think of all the things you did wrong that day. Life can be cruel sometimes!)
If you are dealing with winter mom overstimulation, you are not failing. You are responding to a season that naturally asks more of you. And instead of dealing with winter as its own season, we’re struggling through and waiting until we can use the wellness habits we know and love when the sunshine returns. But living half of the year in survival mode is no way to live. And after 30+ winter seasons under my belt, I am only just beginning to realize this.
Why Winter Overstimulation Hits Moms Harder
Winter overstimulation is not just about noise. It is about accumulation.
Less daylight.
More time indoors.
More visual clutter.
More snack requests.
More interruptions.
Less privacy and alone time (see above 😅).
Our needs don’t necessarily change with the seasons. While we might be resting more and moving slower (and staying cozier) though the winter months, we still need regulation. And when we lose the natural rhythm of outdoor play and movement, everything turns inward. Kids release the energy they used to in the backyard, pool, or playground in smaller spaces (like your living room). Homes get messier faster. The mental load grows heavier because there is less variety in the days.
For many moms, winter feels like survival mode. Understanding this alone can be a relief. You are not weak for feeling overstimulated. You are human.
Reducing Winter Overstimulation By Reframing Winter
It is highly unfair that humans don’t get to hibernate in the winter. 😂 That said, one of the most helpful mindset shifts I have made is releasing the expectation that winter should look like other seasons.
Winter is not summer without sunshine. It is not fall with worse weather. It is its own season, and it requires its own rhythm.
This is where Nordic winter living has deeply influenced me (read my blog post about it here). In cultures where winter is long and dark, the focus shifts inward. More warmth. More simplicity. More rest. More acceptance.
Instead of trying to power through winter, I now ask: What would it look like to work with it? This reframing alone can lower overstimulation because it removes internal pressure we place on ourselves.
1. Morning rhythms that anchor overstimulated days
When winter days feel overwhelming, the morning matters more than ever.
I am not talking about perfect routines or waking up before everyone else every day. I am talking about anchoring the nervous system early, before the noise starts.
Some mornings, this looks like a quiet coffee before the boys are up and ten minutes of stillness. Other mornings, it is simply opening the curtains, turning on a lamp, and breathing deeply while the kids eat breakfast.
Read more about this in this blog post here about simple morning habits that can anchor your day.
2. Daily wellness habits that lower sensory overload
When overstimulation builds, it is often because our days lack rest and intention.
Winter is a season where small daily wellness habits can feel especially supportive. For me, this includes things like warm meals and drinks, hydration, gentle movement, and grounding moments like diffusing my favourite essential oils. Sometimes that quiet is intentional rest. Sometimes it is folding laundry while listening to a podcast while the kids play.
Read more about this in this blog post here about daily wellness habits for overstimulated moms.
3. Nervous system support during survival mode seasons
There are winters where no amount of planning fully prevents overstimulation. Illness, sleep disruption, or personal stress can push us into survival mode.
When that happens, the goal shifts from optimization to regulation.
This might mean lowering expectations for screen time battles. Choosing connection over correction. Letting go of perfect housekeeping. Focusing on safety, warmth, and rest. Choosing functionality over perfection.
I have learned that overstimulation often eases when I stop trying to fix it and instead support myself through it.
Read more about tiny grounding habits for busy moms during survival mode in this blog post here.
4. Using weekly rhythms to reduce mental load
One of the biggest contributors to winter mom overstimulation is decision fatigue.
What are we eating today? This weekend?
What should the kids do today? When’s the last time they went outside?
What actually needs to get done? Are the library books overdue yet?
I only have energy to clean for 5 minutes, but I don’t know where to start.
This is where the weekly rhythm resets have changed my winter experience completely. Not rigid schedules, but gentle frameworks that answer the same questions every week.
In my own life, this looks like planning meals, deciding ahead of time which days are for rest, reset, or fun activities, and giving myself permission to repeat simple patterns. It’s okay if you do the same things or eat the same meals for a few days in a row.
If this sounds like something you need this winter, read about my weekly rhythm reset here.
5. Indoor activity ideas that actually help in winter
Let’s talk about kids, because indoor winter days can feel endless.
The key for me has been choosing activities that release energy without increasing noise or chaos. Or, not by much, anyways. Not every activity needs to be educational or creative. Some just need to occupy hands and bodies.
A few things that work well in our home:
- Open-ended play like building, sorting, or simple crafts (try these winter craft and spring craft ideas here!)
- Movement breaks with music (like building an indoor obstacle course)
- Sensory activities that are calm, not stimulating (play dough, kinetic sand, macaroni necklaces)
- Independent play rotations so everything is not out at once (I describe this more in this blog post here!)
Rotating toys instead of having everything available has been especially helpful in winter. Fewer options often lead to deeper play and less overwhelm for everyone (plus way less mess).
Read about more cozy winter homemaking tips in this blog post here.
And when all else fails, dress them up in their winter gear and toss them onto the nearest snowbank (kidding… maybe).
6. Simplifying the home environment in winter
Visual clutter contributes a lot to winter overstimulation.
When we spend more time inside, every surface matters more. I have found that small resets, not full declutters, make the biggest difference.
A quick kitchen reset in the evening. Clearing the main play area before bedtime. Putting away out-of-season items.
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7. Appreciating the winter season for what it is
Parenting and dealing with overstimulation in the winter has definitely taught me about endurance. Not the “running a marathon” kind, and not the “treading water” kind, but the kind that sits in stillness and acceptance that winter is its own season and in time it will end.
There is something sacred about winter if we let it be. About sitting in dim lighting with a cozy blanket. About choosing warmth and rest over constant productivity.
Why The Solution to Winter Overstimulation Can Be Simple: Slowing Down
If you are feeling overstimulated this winter, I want you to hear this.
You are not behind.
You are not failing.
You are not doing winter wrong.
If this post resonated, I would love to invite you to subscribe to the Let’s Glow. I share seasonal encouragement, practical rhythms, and exclusive resources designed for real motherhood, especially in seasons that feel heavy.
Bryana Venos is a Canadian writer, blogger, and content creator – but most of all, a stay at home mom of two boys and the main voice behind Let’s Glow. She writes about motherhood, wellness, and simple, nourishing recipes, sharing her real journey with faith, mental health and post-partum struggles. Her focus is on gut health, daily rhythms and intentional living. Her goal is to support other women and mothers in creating lives and homes that they “glow” in — from the inside out. This blog reflects her personal experiences and is for informational and entertainment purposes only and is not to be taken as medical advice. The content on this site was created by Bryana Venos and was not written, reviewed or approved by any third party sellers or brands featured on this site.
