As a mom of a highly sensitive child, I understand the challenges of finding sensory regulation activities for kids that actually work. It’s tough to watch your kiddo struggle with big emotions, sensory overload, or difficulty focusing. But let me assure you, you’re not alone.

Finding the right activities can make all the difference for kids struggling to manage their sensory input. It’s amazing how these activities can help your child feel calmer, more focused, and better able to handle everyday challenges.

Understanding Sensory Regulation

Sensory regulation refers to our ability to process sensory information from our surroundings and respond appropriately. This includes sights, sounds, smells, tastes, touch, movement, and body awareness. Some kids, like mine, are more sensitive to this input than others.

When kids aren’t regulating their sensory input effectively, they might become easily overwhelmed, overstimulated, or even shut down. This is where sensory regulation activities come in handy to provide sensory strategies and tools for emotional regulation.

Benefits of Sensory Regulation Activities

Sensory regulation activities provide opportunities for children to experience different sensory inputs in a controlled and playful way. This can help them learn to better manage their responses to sensory stimulation. These types of activities can:

• Reduce anxiety and meltdowns.
• Improve focus and attention.
• Develop motor skills and coordination.
• Promote self-awareness and body awareness.
• Encourage exploration and play.

Practical Sensory Regulation Activities for Kids to Try at Home

Here are a few simple, fun activities you can incorporate into your child’s routine to create a sensory diet:

Heavy Work Activities: Providing Deep Pressure Input

Heavy work activities involve using the muscles and joints in a way that provides deep pressure input. This can be incredibly calming and organizing for the nervous system, especially if a child is a sensory seeker.

• Pillow Crash Pad: Let’s be real, what kid doesn’t love a good pillow crash? Simply pile up a bunch of pillows and cushions on the floor and let your child jump, crash, and roll around to their heart’s content. It’s a fantastic way to release energy and get those muscles working.
• Animal Walks: Kids love pretending to be animals. Encourage bear crawls, crab walks, frog jumps, and bunny hops around the house. This is a fun and silly way to build strength and body awareness. You can even make it into a game by creating an obstacle course.
• Wheelbarrow Walks: Have your child hold onto your ankles while you lift their legs off the ground and help them “walk” on their hands.
• Pushing and Pulling Games: Incorporate games that involve pushing and pulling, like tug-of-war (another great excuse for a giggle-fest). Or, use a laundry basket filled with toys or books for them to push around. These motor activities will not only help with deep pressure input, but will also aid in their motor planning.

Calming Sensory Activities: Nurturing a Sense of Calm

Sometimes, our little ones need help winding down and finding a sense of calm. Calming sensory activities, like these below, can help, and are especially good sensory strategies for under-responsive children:

• Quiet Corner or Tent: Remember those blanket forts we used to make as kids? Recreate that magic. Drape blankets over furniture to create a cozy and calming sensory haven. Fill it with soft pillows, stuffed animals, and calming sensory bottles for added comfort and relaxation. Having this designated safe space can help with emotional regulation.
• Mindful Breathing: I know it might seem impossible to get a kid to sit still and breathe deeply, trust me, I get it. But try making it fun. The Smiling Minds app is free and also has good content for children. Or put on this monkey video and have them follow along.
• Weighted Blanket or Lap Pad: My kiddo finds so much comfort in his weighted blanket. The gentle pressure feels like a warm hug. Weighted lap pads are great for school or during homework time. These are also a great way to provide passive proprioceptive input which many kids find calming.

Harnessing the Power of Play: Engaging Sensory Regulation Activities

Turning everyday activities into games can motivate kids to engage in sensory regulation without even realizing it. This can help you to figure out how to monitor sensory input your child is experiencing, as they will likely gravitate to certain activities over others. Here are some ideas:

• Freeze Dance: Play some upbeat music and let loose. When the music stops, everyone freezes. Self-regulation research has shown that even just the act of stopping quickly during play helps promote self-regulation. So this simple game packs a powerful punch for improving self-control and impulse regulation.
• Parachute Play: This is a classic for a reason – kids love the feel of the parachute billowing and the way it requires teamwork and coordination. It also incorporates plenty of deep pressure input and visual stimulation.
• Board Games for Self-Regulation: Believe it or not, there are tons of fun board games that help build those self-regulation muscles. Games like Hedbanz, Suspend, Jenga, Operation, Simon, and Bop It require turn-taking, focus, and impulse control. This helps children to learn to respond appropriately in different situations, which can aid them with sensory processing disorder.
• Yoga: Yoga helps kids connect their bodies and minds in a fun and engaging way. Yoga poses are great for balance and body awareness. Yoga can be incorporated into their routine. Even just a few minutes of animal poses can work wonders.

Creating a Sensory Diet with Your Child

Every child’s sensory needs are different. What works wonders for one kiddo might not resonate with another. Experiment with sensory regulation activities for kids to discover what soothes, engages, and helps your child thrive. What works for one child, might not work for another. For instance, some children love swinging as their vestibular activity of choice, where others might prefer a rocking motion. It really just depends.

You can even work together to create a “sensory diet.” This is essentially a personalized schedule of sensory regulation activities throughout the day to address their unique sensory needs.

It’s not about restricting their diet; it’s about providing a balanced and regulated intake of sensory experiences that keeps those meltdowns at bay. Be sure to include a wide range of fine motor activities, activities improve gross motor skills, as well as sensory activities.

Navigating Challenges: It’s a Journey

It’s essential to approach sensory regulation activities for kids with patience, understanding, and a good dose of humor. It might take some time for your little one to embrace these new activities. That’s ok, it’s a process.

Start small. Incorporate just one or two sensory regulation activities for kids into their day, and gradually add more as they get used to them. It’s a marathon, not a sprint. Celebrate those small wins.

Seeking Expert Guidance

Remember those tricky habits that we find challenging to change as adults (those morning workouts keep getting pushed aside, am I right?)? Sensory regulation activities for kids are new habits, and change takes time. Repetition is key for these learning activities, as it is with any new skill.

If you find yourself hitting a wall (I’ve been there.), it might be helpful to reach out to a pediatric occupational therapist specializing in sensory integration. They can help create a sensory diet specifically tailored to your child’s needs and can also teach your child how to self regulate. This is a great way to discover new and effective ways to help your child.

FAQs about sensory regulation activities for kids

What is the Zones of Regulation program?

The Zones of Regulation program is a curriculum developed by an occupational therapist named Leah Kuypers. It helps teach kids self-regulation by using four color-coded “zones” – red, yellow, green, and blue – to represent different emotional states.

How can sensory bins be beneficial for kids?

Sensory bins offer a variety of textures, shapes, and colors that can stimulate a child’s senses, encourage exploration and play, and enhance fine motor skills. They can be tailored to your child’s specific interests and can be calming or alerting depending on what you include in them.

Type of Sensory Bin	Examples
Tactile Sensory Bin	Dried beans, rice, pasta, or sand
Visual Sensory Bin	Items with bright colors, different shapes, or interesting patterns
Olfactory Sensory Bin	Scented rice or beans (using essential oils), dried herbs, or spices

You can also add scoops, cups, and other tools to encourage scooping, pouring, and other fine motor activities.

What are some good sensory activities for toddlers?

Activities such as blowing bubbles, finger painting, and playing with play dough are wonderful sensory regulation activities for kids that are in the toddler phase. Playing in a sandbox or with water is also a fun way to incorporate sensory play. These tactile activities can be calming for children and help them to better regulate.

How can I create a sensory-friendly environment at home?

Creating a designated calm-down space with soft lighting and calming sensory items is a great start. Be mindful of noises, smells, and visual clutter that may be overwhelming. Try dimming the lights or using a white noise machine to minimize distractions.

It also helps to establish a predictable routine. It’s also ok to be that mom with the cool sensory bin in their living room, or the basket of chew toys. Trust me on that one. Providing a variety of oral motor activities, such as crunchy food, blowing bubbles, or drinking from a straw can also be helpful.

What are some strategies for sensory seeking children?

For those sensory seekers who are always on the move, incorporate lots of heavy work activities, opportunities for movement breaks, and consider allowing your child to sit on a yoga ball or wiggle seat.

Sometimes it is even ok to have that swing hanging inside the house. Chewing gum, crunchy snacks, or using a straw can be great oral motor activities options for kids who crave oral sensory input.

What should I do if my child is under-responsive to sensory input?

If your child is under-responsive, provide sensory regulation activities for kids that involve more intense or stimulating experiences, like activities with strong scents, bright colors, or contrasting textures.

Conclusion

Finding the right sensory regulation activities for kids can make all the difference. Remember that each child is unique, so be patient, be observant, and most of all, have fun exploring what brings your little one comfort, joy, and helps them regulate their way to a happier, more balanced life.