As a breastfeeding mother of three, Krystal Duhaney is no stranger to the sensation of being “touched out.” She describes it as “reaching the point where you just want a little breathing room from constant physical contact.”
“Don’t get me wrong, I love cuddling and snuggling with my little ones, but there are moments when I feel like I’ve had enough,” Duhaney, a registered nurse, lactation consultant and founder of MilkyMama, told HuffPost.
“Imagine having tiny hands tugging at your clothes, clinging to your legs, lifting up your shirt, and constantly wanting to be held. It can be overwhelming, especially when you add breastfeeding into the mix. Sometimes, all you want is a moment of personal space to recharge and gather your thoughts.”
This phenomenon is most often reported by mothers, but any parent or caregiver can experience it. Some have described it as a skin-crawling or claustrophobic feeling. For Duhaney, being touched out can make her feel “a bit irritable and impatient.”
“It’s like my body is craving a break from the never-ending physical demands,” she said. “It doesn’t mean I love my children any less. It’s just a natural reaction to the constant touch and sensory stimulation.”
Parents may feel touched out for any number of reasons. The near-constant physical contact when taking care of young children, especially, is a big contributor — think nursing, rocking, holding, cuddling, babywearing, co-sleeping, etc. Personal space and alone time are in short supply when you have a baby or a toddler.
“Breastfeeding demands, especially when coupled with frequent nursing sessions, can add to the feeling of being touched out,” Duhaney said.
“Sometimes, all you want is a moment of personal space to recharge and gather your thoughts.”
– Krystal Duhaney, mother and lactation consultant
Plus, there’s the “sensory overload from the combination of physical touch, noise and other stimuli,” which can be overstimulating to moms, she added. This may be especially pronounced for mothers with ADHD or other neurodivergent parents.
The heavy mental and emotional burdens of modern parenthood — like the pursuit of trying to “do it all” — likely play a role in feeling touched out, too, experts say.
“There isn’t much space left to think about yourself when you are worrying and thinking about your child, spouse, and all the other tasks you are responsible for,” marriage and family therapist Gayane Aramyan told HuffPost.
Naturally, all of this can take a toll on your relationship with your partner, too. Aramyan said her clients who are mothers often tell her they “literally don’t want to be touched anymore at the end of the day” and “just want their own space.”
“It’s really hard to make space for the family members who are not infants to have close intimate touching when you have an infant hanging off of you all day,” psychologist Louise Packard told Motherly.
If You’re Feeling Touched Out, Here’s How To Cope
First, know that as unpleasant as this sensation can be, it is a very common experience and is in no way a reflection of your parenting abilities or the love you have for your family.
Moms often feel guilty for being touched out, but they shouldn’t: Bodily autonomy is a “normal human need,” psychologist Jessica Combs Rohr wrote in a blog post for Psychology Today.
“A fun thing about motherhood is you almost always feel like you are being a bad mother if you have a normal human reaction to difficult experiences,” she wrote in the story.
When you’ve reached your touch limit, communicate that to your family. Explain that you love them, but you need some time or space for yourself right now.
When you’re not so overwhelmed, have an honest conversation with your partner about what you’re feeling. That will help them understand what you’re dealing with and realize it isn’t personal.
“Set some boundaries and ask for support,” Duhaney said. “Your partner, family or friends can help share the load and give you some breathing room.”
Try to schedule some “me” time every day — even if a few minutes is all you can manage.
“It can be as small as 10 minutes before everybody else waking up,” Aramyan said. “Or taking 10 minutes during your child’s nap to not do anything but sit and read, or meditate. It’s important to fill our cup not just with girls’ nights or date nights or exercise, but to have something that happens daily for us to get something done for ourselves.”
Duhaney said it’s also important to give yourself permission to take breaks without feeling guilty about it.
“It’s OK to step away and recharge. Find moments throughout the day to steal some personal space,” she said. “Whether it’s enjoying a cup of coffee alone, taking a quick walk, or simply locking yourself in the bathroom for a few minutes of peace, those moments of solitude can work wonders.”
Connecting with other parents who understand firsthand what you’re going through can also help.
“Find online communities or local mom groups where you can share your experiences, vent, and get advice from moms who’ve been there,” Duhaney said. “Sometimes just knowing you’re not alone in feeling touched out can bring a sense of relief and validation.”
If Your Partner Is The One Feeling Touched Out, Here’s How You Can Help
If you’re the partner of a touched-out mom, be supportive and understanding. Respect her boundaries, which may mean putting your desire for physical affection on the back burner temporarily.
“Show empathy and understanding by acknowledging her feelings and validating her experiences,” Duhaney said. “Let her know that you’re there for her and ready to help in any way you can.”
Make sure you’re pulling your weight when it comes to caregiving and other household responsibilities. See where you can do more to lighten her load.
“Offer to take over some tasks, such as feeding, diaper changes or bedtime routines, to give her a break,” Duhaney said. “By sharing the load, you’ll provide her with the opportunity to recharge and have some much-needed personal space.”
“Pay attention to signs of her feeling overwhelmed and step in to assist before she reaches her breaking point.”
– Duhaney
Be proactive about stepping up without always needing prompting or reminders from your partner.
“Anticipate her needs and offer help without waiting to be asked. Pay attention to signs of her feeling overwhelmed and step in to assist before she reaches her breaking point,” Duhaney said. “Proactively taking care of household chores or offering a listening ear can go a long way in easing her burden and making her feel supported.”
For the time being, sex may feel like yet another thing she has to do for someone else — but there are many other ways to foster intimacy. Maybe that’s getting a date night on the calendar once a month, setting aside 15 minutes at night to talk about stuff other than kids or household logistics, holding hands while watching TV or giving her a foot rub after a long day.
Encourage your partner to prioritize time for herself and help her make it happen.
“Support her in taking time for herself, whether it’s a relaxing bath, a solo outing, or pursuing a hobby she enjoys,” Duhaney said. “Offer to take care of the kids during those times, so she can fully focus on rejuvenating herself.”