By Kristin Hodson, LCSW, CST

Have you ever reached a point after a long day where you feel ready to crawl out of your skin? Maybe you dream of getting in your car and just driving for a long time in silence? Does the thought of having one more demand for your physical presence fill you with dread?

If so, you might be “touched out”!

Being touched out is a very normal part of being human. After endless hours of caring for others our nervous systems can feel completely overwhelmed. Here are 5 tips to help you regulate and replenish when your body is screaming that it is touched out:

1 - Normalize it

You are not broken and it doesn't mean you don't love your people. It means your human and this is a typical response--especially for parents, caregivers, therapists, teachers, and anyone in close contact roles. Seeing it for what it is is the first step in not feeling guilty and taking action to support yourself.

2 - Reconnect with touch that replenishes

Touch doesn't have to be all or nothing. What kind of touch fills you up instead of draining you? Maybe it's a long hug where YOU feel held. Maybe it's a neck massage or foot rub, snuggling under a blanket--when you seek out nourishing touch it can help reorient your relationship with physical connection.

3 - Increase your partnering

Whether it's your co-parent, partner, friend, or roommate--if you're doing the majority of physical caregiving or emotional labor, it's time to ask: where can I receive more support? Being touched out is often a sign that you are doing too much alone.

4 - Reevaluate your boundaries

Are there times when you're saying yes out of obligation instead of desire? It may be time to look at your needs and boundaries. Boundaries aren't walls, they are bridges to healthier relationships. It's ok to say you need a minute before cuddling, teaching your kids to ask before touching your body, or going to the restroom alone! You're modeling consent and body autonomy.

5 - See YOU time as a need to do, not a nice to do

When our cups are being regularly drained, it's critical we find ways to replenish our cup. It's not scrolling in the bathroom where someone is knocking on the door, it's intentional restorative time. Even 10 minutes a day of conscious solitude--reading, walking, meditating, watching a portion of your favorite show, listening to music, doing some art--can reset your nervous system.

So the next time you feel touched out, try not to push it down or power through. Let it be a signal, a whisper from your body asking for replenishment, respect and reconnection .

5 Ways to Replenish When You're Touched Out