Overstimulated and Overwhelmed
Slowing Down in a Fast-Paced World
In today’s world, overstimulation affects us all—children, teens, and adults alike. We live in a time where everything is moving faster, and there’s always something demanding our attention. It feels like we’re constantly “on,” whether it’s work, school, social media, or the endless to-do list. For many of us, slowing down feels impossible or even like a luxury we can’t afford.
But here’s the truth: this constant state of being “on” is exhausting, and it’s taking a toll on all of us. From young children who are rarely given the space to just be bored, to teens navigating the pressures of social media, to adults who are trying to juggle it all—it’s clear that we are all feeling overstimulated and overwhelmed.
The world is moving at a pace that doesn’t always leave room for the pauses we need. But slowing down isn’t just important—it’s necessary. It’s about finding balance, creating space for ourselves and our children to breathe, and being okay with stepping back.
The Impact of Overstimulation on Children (and Adults)
Let’s start with the kids. Children today are bombarded with stimulation from every angle—whether it’s screen time, or the expectation to always be engaged. Imagination, once sparked by boredom and free play, is becoming harder to access. Children are less able to engage in independent play because they’re not given the chance to just be. Instead, they’re moving from one thing to the next, without that quiet space to create their own worlds.
Teens, on the other hand, are dealing with social pressures that we couldn’t have imagined growing up. The constant comparison that comes with social media, the pressure to fit in, and the need to always stay connected create an environment that fosters anxiety and stress. The fear of missing out (FOMO) is real, and it’s overwhelming our teens. They’re expected to keep up, look a certain way, and always be “on,” which leads to burnout.
Adults aren’t immune to this either. We’re juggling work, family, personal responsibilities, and the constant hum of notifications, emails, and messages. We’ve never been so reachable. There was a time when if you weren’t home, you simply weren’t reachable. But now, with phones and social media, we’re expected to be available 24/7. It’s as though there’s this underlying pressure to always be connected—to answer messages immediately, respond to work emails outside of office hours, and stay active on social media. It’s no wonder so many of us feel like we can’t find a moment of peace.
Now, don’t get me wrong—I’m not against technology or phones. In fact, I use mine every day for work and to stay connected with my community and family, and I deeply appreciate the ability to reach people across the world. The benefits of being online are incredible. But it’s about finding that balance, creating boundaries where they matter, and making sure we’re not losing ourselves in the constant noise.
Supporting Teens Through Overstimulation
Teens face their own unique set of challenges when it comes to overstimulation. The constant pressure to stay connected and maintain a certain social image can be overwhelming. It’s important to create space for them to disconnect and take breaks from social media and screens.
Encouraging teens to set boundaries with their devices and to step away from the pressure to always be “on” is key. It’s also important that we model this behavior ourselves. When teens see us creating boundaries, taking time for ourselves, and saying no when things become too much, they learn that it’s okay for them to do the same.
Why slowing down matters
This overstimulation has far-reaching effects on our mental and emotional well-being. For children, it can show up as restlessness, anxiety, or trouble focusing. For teens, it often looks like social pressure, low self-esteem, and the overwhelming need to keep up with everyone else. And for adults, it manifests as burnout, stress, and the inability to switch off.
It’s so important to take moments to slow down—not just for ourselves but also to show our kids and teens that it’s okay to take a breath, to step back, and to be present. We have to model what it looks like to unplug, to set boundaries around our availability, and to prioritise our well-being.
Finding Pockets of Calm: Everyday Mindfulness Practices
So how do we navigate this fast-paced world and create moments of calm? The good news is that it doesn’t require a complete lifestyle overhaul. It’s about finding small pockets of time in the day to reconnect, reset, and take a breath.
Here are a few ways you can start bringing more mindfulness into your daily routine:
Activity Stacking: This is a great way to bring mindfulness into what you’re already doing. For example, when you’re hanging washing outside, take a moment to breathe in the fresh air. Talk to your kids about what they hear or see around them. It’s a simple practice that helps everyone slow down and be present.
Morning Connection: Instead of rushing into the day, take a few minutes in the morning to lie in bed with your children. Share a cuddle, talk about what’s ahead, or simply enjoy a quiet moment together. It’s a small shift that can set a calmer tone for the day.
Sensory Grounding: Whether you’re indoors or outside, encourage your children to focus on their senses. Ask them what they can hear, see, or feel in the moment. This helps anchor them in the present and can be especially helpful when they’re feeling overwhelmed.
Take Breaks in Nature: Even a short walk outside can make a difference. Nature has an amazing way of helping us reconnect and ground ourselves. Encourage your children to notice the small details—the sound of birds, the rustle of leaves, or the feel of the wind.
Set Boundaries Around Technology: Try creating boundaries around screen time for the whole family. Maybe it’s a no-phones-at-dinner rule, or a time in the evening where everyone puts their devices away. These small boundaries can help create more space for connection and presence.
Embrace Rest: Rest is something we all need. Encourage both yourself and your children to take breaks throughout the day—whether that’s reading a book, having a quiet moment in the garden, or simply sitting in stillness. Rest is essential for our well-being, and it’s okay to make it a priority.
Say No More Often: It’s okay to say no to things that feel overwhelming or unnecessary. When we protect our energy and set boundaries, we show our children that it’s okay to prioritise well-being over busyness.
Evening Reflection: At the end of the day, take a few minutes to reflect on something positive. Ask your children to share one thing they’re grateful for or something that made them smile that day. It’s a gentle way to close out the day with a focus on gratitude and calm.
A Practice, Not Perfection
Finally, remember that slowing down is a practice. It’s not something that happens overnight, and it’s okay if some days feel more hectic than others. The goal is to find those small moments where you can breathe, reset, and create calm—for yourself and your family.
When we model this balance for our children, they learn that life doesn’t have to be a constant race. It’s okay to take a pause, to step away, and to be present. By giving ourselves permission to slow down, we’re giving our children that same gift.
