{"id":9328,"date":"2025-08-22T22:38:29","date_gmt":"2025-08-22T12:38:29","guid":{"rendered":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/?p=9328"},"modified":"2025-08-22T22:38:30","modified_gmt":"2025-08-22T12:38:30","slug":"central-coast-mums-parenting-overwhelm-nervous-system","status":"publish","type":"post","link":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/central-coast-mums-parenting-overwhelm-nervous-system\/","title":{"rendered":"Feeling Overwhelmed? A Parent Coach&#8217;s Guide to Emotional First Aid"},"content":{"rendered":"\n<p><strong>By Alita Blanchard, Nervous System\u2013Informed Parent Counsellor<\/strong><\/p>\n\n\n\n<p>We can all feel like we\u2019re drowning and at our wits\u2013end at times in parenting \u2013 sometimes it\u2019s a tough season, but other times, it runs deeper.<\/p>\n\n\n\n<p>Perhaps:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You have a highly sensitive nervous system \u2013 everyday sounds, smells, movements and touch overwhelm you. You feel everything emotionally and physically.<\/li>\n\n\n\n<li>You\u2019re overstimulated \u2013 rage feels like the only release.<\/li>\n\n\n\n<li>You\u2019re in the trenches of sleep deprivation \u2013 your body and brain are desperate for rest.<\/li>\n\n\n\n<li>You\u2019re carrying generations of unspoken pain \u2013 with no space to breathe or feel.<\/li>\n\n\n\n<li>You\u2019re unsupported \u2013 there\u2019s no village around you.<\/li>\n\n\n\n<li>No one ever modelled healthy emotional regulation \u2013 and now you\u2019re parenting without a roadmap.<\/li>\n\n\n\n<li>You might be neurodivergent (ADHD, autistic, sensory sensitive) \u2014 and not know it yet, or you do know, but there\u2019s no support.<\/li>\n\n\n\n<li>Your hormones are haywire \u2013 your nutrients depleted, your mental health quietly suffering.<\/li>\n\n\n\n<li>Your child has complex needs and you whisper, \u201cWhy can\u2019t they just be less\u2026 difficult?\u201d<\/li>\n<\/ul>\n\n\n\n<p>This is the heavy weight that many mothers carry and the absence of feeling safe, seen and soothed.<\/p>\n\n\n\n<p>So what can you do? Start here.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Name What\u2019s Real<\/strong><\/p>\n\n\n\n<p><strong>Say it out loud:<\/strong><\/p>\n\n\n\n<p>\u201cI feel overstimulated.\u201d<br>\u201cI feel angry.\u201d<br>\u201cI feel so alone.\u201d<\/p>\n\n\n\n<ol class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Naming your experience turns on the thinking brain (your prefrontal cortex), giving you a sliver of space between you and the overwhelm. That space is where you can start to access support, even if it\u2019s only from yourself right now.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Name What You Need<\/strong><\/p>\n\n\n\n<p>Unmet needs pile up fast in motherhood.<\/p>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p><strong>Here are just a few basics to aim to priortise:<\/strong><\/p>\n\n\n\n<p><strong>Rest and sleep \u2013 <\/strong>(hard for many I know, focus on sleep hygiene). i.e. habits and environmental factors that promote sleep, for example, a clutter\u2013free room or no phones before bed.<\/p>\n\n\n\n<p><strong>Time alone \u2013 <\/strong>even pockets of silence at lights off, all screens off and being still<\/p>\n\n\n\n<p><strong>Nutritious food \u2013<\/strong> (especially protein and minerals)<\/p>\n\n\n\n<p><strong>Drink \u2013<\/strong> a lot more water and herbal tea<\/p>\n\n\n\n<p><strong>Safe social connections \u2013<\/strong> envision safe people around you<\/p>\n\n\n\n<p><strong>Creative expression and pockets of joy \u2013<\/strong> music, sunshine, autumn leaves, dance in the kitchen<\/p>\n\n\n\n<p><strong>Movement \u2013<\/strong> a walk around the block in the evening. Slow rambles with your kids.<\/p>\n\n\n\n<p><strong>Validation \u2013 <\/strong>we all need at least one person in our world who is willing to listen to our hard parts. Counsellor, therapist, mentor, safe friend.<\/p>\n\n\n\n<p><strong>Pick one thing \u2013<\/strong> just one \u2013 to support today.<\/p>\n\n\n\n<p><strong><em>Examples:<\/em><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lay on the grass and watch clouds for 5 minutes.<\/li>\n\n\n\n<li>Play a song that lights something up inside you.<\/li>\n\n\n\n<li>Text a safe friend: \u201cDo you have 10 minutes to listen?\u201d.<\/li>\n\n\n\n<li>Add protein to your breakfast.<\/li>\n\n\n\n<li>Walk around the block.<\/li>\n\n\n\n<li>Book an appointment for you \u2013 not your child.<\/li>\n\n\n\n<li>Buy some magnesium salts and aim for one big soak bath a week<\/li>\n<\/ul>\n\n\n\n<p>This is emotional first aid. These are micro\u2013moments that matter.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Support Your Nervous System Daily<\/strong><\/p>\n\n\n\n<p>You don\u2019t need a healing retreat to begin. You just need small, consistent care.<\/p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p><strong>Try:<\/strong><\/p>\n\n\n\n<p><strong>Orienting everyday \u2013<\/strong> Look around the room you are in. Notice the light, the colours, the details. Find one beautiful or neutral thing. Let your eyes rest there. Moving your neck and eye muscles sends a signal of safety to your nervous system.<\/p>\n\n\n\n<p><strong>Physiological sigh \u2013 <\/strong>Inhale through your nose. Take another short sip of air. Then exhale fully through your mouth. Repeat a few times.<\/p>\n\n\n\n<p><strong>Notice your breath \u2013<\/strong> No need to change it. Just feel it. This anchors you in now.<\/p>\n\n\n\n<p>These small practices tell your body, I\u2019m safe enough to soften a little. These are key nervous system practices and daily and with repetition they slowly rewire your brain for more safety.<\/p>\n\n\n\n<p><strong>Other options to explore:<\/strong><\/p>\n\n\n\n<p><strong>Tapping (EFT) \u2013 <\/strong>try YouTube for beginner routines.<\/p>\n\n\n\n<p><strong>Journalspeak \u2013<\/strong> Write your raw truth for 10 minutes, then delete it. It\u2019s for release, not re\u2013reading.<\/p>\n\n\n\n<p><strong>Insight Timer app \u2013 <\/strong>Free meditations, visualisations, and breathing tools.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Get to Know Your Sensory System<\/strong><\/p>\n\n\n\n<p>If you\u2019re deeply affected by sounds, smells, textures, or chaos, your nervous system might be crying out for sensory regulation. What soothes you?<\/p>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p><strong>Try:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Weighted blanket or deep pressure.<\/li>\n\n\n\n<li>Calming music or binaural beats.<\/li>\n\n\n\n<li>Hot drinks\/cold icy drinks and sensory snacks, i.e. textured, crunchy or chewy.<\/li>\n\n\n\n<li>Essential oils like lavender or bergamot.<\/li>\n\n\n\n<li>Tight cuddles, self hold practice or a gentle foot massage<\/li>\n\n\n\n<li>Retreating to a quiet, soft space when possible<\/li>\n\n\n\n<li>Create one sensory\u2013friendly corner at home just for you \u2013 a chair, blanket, low light, scent. This is your haven.<\/li>\n<\/ul>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Rewire the Stories That Hurt You <\/strong><\/p>\n\n\n\n<p>Many of our painful emotions come from deeper stories like:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cI\u2019m a bad mum because I lost it again.\u201d<\/li>\n\n\n\n<li>\u201cI should be able to handle this.\u201d<\/li>\n\n\n\n<li>\u201cEveryone else is doing better than me.\u201d<\/li>\n<\/ul>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>Try this powerful practice from Byron Katie\u2019s The Work:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Is it true?<\/li>\n\n\n\n<li>Can I absolutely know it\u2019s true?<\/li>\n\n\n\n<li>How do I react when I believe that thought?<\/li>\n\n\n\n<li>Who would I be without that thought?<\/li>\n<\/ul>\n\n\n\n<p>Turn the thought around:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cI\u2019m a bad mum\u201d \u2013 \u201cI\u2019m a mum doing her best in impossible conditions.\u201d<\/li>\n\n\n\n<li>Let that become your truth.<\/li>\n<\/ul>\n\n\n\n<p>Or try Journalspeak:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u201cI\u2019m so tired of pretending that\u2026\u201d<\/li>\n\n\n\n<li>\u201cIf I let myself feel my anger, I\u2019m afraid that\u2026\u201d<\/li>\n\n\n\n<li>\u201cThe part of me that feels [emotion] believes\u2026\u201d<\/li>\n<\/ul>\n\n\n\n<p>Let the hidden, hurt parts of you speak. That\u2019s how healing begins.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Soften with Self\u2013Compassion<\/strong><\/p>\n\n\n\n<p>You don\u2019t need to be \u201cbetter.\u201d You need to feel held \u2013 mostly by yourself. Practice building a loving inner voice \u2013 a gentle inner mother and father. One who says:<\/p>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\"><\/ol>\n\n\n\n<p>\u201cYou are tired. You are doing your best. Let\u2019s just take one small step.\u201d<\/p>\n\n\n\n<p>Over time, this voice becomes your anchor in the chaos.<\/p>\n\n\n\n<p style=\"text-transform:uppercase\"><strong>Remember This<\/strong><\/p>\n\n\n\n<p>You are not lazy, broken, dramatic, or failing. You are a mother with feelings, needs, and a body that can\u2019t do everything.<\/p>\n\n\n\n<p>Start where you are.<br>Pick one practice.<br>Take one breath.<br>Name one need.<br>Let that be enough today.<\/p>\n\n\n\n<p>You are worthy of emotional first aid \u2014 every single day.<\/p>\n\n\n\n<p>Visit the <a href=\"http:\/\/theawaremama.com.au\">theawaremama.com.au<\/a> and sign up to Aware Mama news to a free eBook on Radical Self Care tips.<\/p>\n\n\n\n<p>Alita Blanchard, The Aware Mama \u2013 Based on the NSW Central Coast, Alita is a mother of 4 boys, Holistic Counsellor, Nervous system informed Parent Coach and Emotional Release practitioner. She holds regular mothers circles, online programs and offers 1;1 support for overwhelmed parents.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.instagram.com\/alitablanchard_\/\">@alitablanchard_<\/a> | <a href=\"mailto:hello@theawaremama.com.au\">hello@theawaremama.com.au<\/a> | <a href=\"http:\/\/www.theawaremama.com.au\">www.theawaremama.com.au<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Alita Blanchard, Nervous System\u2013Informed Parent Counsellor We can all feel like we\u2019re drowning and at our wits\u2013end at times in parenting \u2013 sometimes it\u2019s a tough season, but other&hellip;<\/p>\n","protected":false},"author":1,"featured_media":9329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_lmt_disableupdate":"","_lmt_disable":"","sync_status":"none","episode_type":"audio","audio_file":"","castos_file_data":"","podmotor_file_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","footnotes":""},"categories":[113,35],"tags":[107,116],"series":[],"class_list":["post-9328","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-families","category-health-wellbeing","tag-alita-blanchard","tag-article"],"episode_featured_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/uploads\/sites\/2\/2025\/08\/mother-baby-tired-stress-home-bedroom-bed-with-postpartum-headache-anxiety-depression-mental-health-burnout-woman-mom-with-child-family-house-with-fatigue.jpg","episode_player_image":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/wp-content\/plugins\/seriously-simple-podcasting\/assets\/images\/no-album-art.png","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":{"apple_podcasts":{"key":"apple_podcasts","url":"","label":"Apple Podcasts","class":"apple_podcasts","icon":"apple-podcasts.png"},"stitcher":{"key":"stitcher","url":"","label":"Stitcher","class":"stitcher","icon":"stitcher.png"},"google_podcasts":{"key":"google_podcasts","url":"","label":"Google Podcasts","class":"google_podcasts","icon":"google-podcasts.png"},"spotify":{"key":"spotify","url":"","label":"Spotify","class":"spotify","icon":"spotify.png"}},"rssFeedUrl":"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/feed\/podcast\/default-podcast","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"GvmQBoKIlu\"><a href=\"https:\/\/onthecoastpublications.com.au\/onthecoastfamilies\/central-coast-mums-parenting-overwhelm-nervous-system\/\">Feeling Overwhelmed? 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