Sensory Regulating

Helping children manage sensory overwhelm requires activities that promote calm and sensory regulation. These activities can engage the senses in a soothing, controlled way, allowing children to explore different textures, sounds, and movements without becoming overstimulated. Below are some ideas you and your child may find helpful

Deep Pressure Activities

Deep pressure can be very calming for children who experience sensory overwhelm. Activities that provide a sense of pressure or weight can help them feel more grounded and in control.

WEIGHTED BLANKETS OR VESTS – These can provide comfort during moments of overwhelm, helping to calm the nervous system.

CUDDLE TIME – Encourage deep pressure through gentle hugs or by placing pillows on top of the Childs body (with their consent) for a cosy secure feeling.

SQUEEZING & SQUISHING PLAYDOUGH – Allow children to press, roll, and knead play dough or other sensory doughs. This helps release tension through deep hand pressure.

Calming Sensory Bins

Create sensory bins filled with various textures that children can explore at their own pace. The key is to keep the textures soft and non-threatening.

RICE OR SAND BINS – Fill a bin with rice, sand, or soft beads, and let children run their hands through it. Include tools like spoons or cups for pouring.

WATER PLAY – Fill a shallow container with warm water and let children splash, pour, or gently play with floating objects. This can have a soothing effect.

SOFT FABRICS – Include bins with soft, textured fabrics like fleece or silk that children can touch and stroke for comfort.

NATURE-BASED ACTIVITIES

Spending time in nature can help children regulate their sensory input and find calm.

NATURE WALKS – Walking in nature can help children escape overwhelming environments. Encourage them to notice calming natural elements like the sound of birds or the feeling of the wind.

ROCK OR SHELL SORTING – Let children collect rocks, shells, or leaves, and organise them by size, texture, or colour. The repetitive and focused nature of sorting can be very grounding.

GARDENING – Simple gardening tasks like digging, planting, or watering can help children connect with nature and regulate sensory input through gentle, repetitive movements.

BREATHING & MINDFULNESS EXERCISES

Breathing exercises and mindfulness activities can help children centre themselves and reduce sensory overload.

BUBBLE BREATHING – Have children pretend to blow bubbles by taking deep breaths in and blowing out slowly. This helps them focus on their breathing and slow down.

TEDDY BEAR BREATHING – Ask the child to lie down with a teddy bear on their belly. Have them breathe deeply, watching the teddy bear rise and fall with each breath. This visual and tactile focus can calm anxious or overwhelmed feelings.

PROGRESSIVE MUSCLE RELAXATION – Guide children through tensing and then relaxing different muscle groups, helping them become aware of how their body feels and easing tension.

SENSORY-FRIENDLY MOVEMENT ACTIVITIES

Movement can be a great way to relieve sensory overwhelm, especially when it’s gentle and controlled.

ROCKING OR SWINGING -: Rocking chairs or swings can provide rhythmic, calming motion that helps reduce sensory overload.

YOGA OR STRETCHING – Simple yoga poses or stretching exercises encourage mindful movement and can help children regain a sense of calm.

BALANCE BOARDS OR CUSHIONS – These provide gentle vestibular input through controlled balancing, helping children feel more centred and grounded.

VISUAL CALMING ACTIVITIES

Visual input can sometimes overwhelm children, so focusing on soothing, predictable visual stimuli can help.

LIQUID MOTION TIMERS – These provide slow-moving, predictable visual input that children can watch to help them calm down.

CALM DOWN BOTTLES – Create sensory bottles filled with water, glitter, and small objects. Children can shake them and watch as the contents slowly settle, which can help soothe their minds

COLOURING OR DRAWING – Encourage colouring in mandalas or simple patterns. The repetitive nature of colouring can have a calming effect, and it gives children a sense of control over their environment.

For a mindful colouring page that you can download and print for your child to colour in, just click on the link below!

Mindful Colouring Page

SOUND BASED RELAXATION

Controlling auditory input can help children who are sensitive to sounds.

WHITE NOISE SOOTHING MUSIC – Use soft, repetitive sounds like white noise, gentle music, or nature sounds (e.g., ocean waves or rain) to help drown out overwhelming noises and create a calm environment.

QUIET TIME WITH NOISE-CANCELLING HEADPHONES -Allow children to wear noise-cancelling headphones during overwhelming moments to block out sensory input and give them a break

TONING OR HUMMING – Encourage children to hum or make soft, repetitive sounds, which can create vibrations that feel soothing and grounding.

By incorporating these activities into daily routines, you can help children navigate sensory overwhelm with more confidence and calmness. Every child is different, so it’s important to experiment and find which activities work best for each individual.