As a parent, you’ve probably witnessed your child’s overwhelming emotional highs and lows. Whether it’s a tantrum sparked by a seemingly small event or trouble winding down after an exciting day, children often struggle with emotional regulation. One tool that can make a big difference is a sensory diet—a personalized set of sensory activities designed to meet a child’s unique sensory needs. By incorporating a sensory diet into your child’s routine, you can help them feel more balanced, calm, and ready to take on their day.
Here’s everything you need to know about sensory diets and practical tips to weave them seamlessly into your family life.
What Is a Sensory Diet?
A sensory diet isn’t about food—it’s about providing activities that stimulate or calm the body’s sensory systems. Occupational therapists often recommend sensory diets for children who are easily overstimulated, under-responsive, or seeking sensory input in disruptive ways. These activities target systems like touch, sound, movement, and proprioception (awareness of body position).
Think of a sensory diet as a way to help your child’s nervous system stay “just right”—not too revved up and not too sluggish.
Why Sensory Input Matters for Emotional Regulation
The sensory systems play a big role in how children process their environment and emotions. A child overwhelmed by noise, touch, or movement might act out or shut down as a response to sensory overload. On the other hand, children who are under-stimulated might fidget, seek physical input (e.g., roughhousing), or seem perpetually distracted.
By addressing these sensory needs proactively, you help your child feel grounded, which allows them to regulate their emotions more effectively.
Simple Ways to Incorporate a Sensory Diet at Home
Here are practical ideas for integrating sensory activities into your child’s day, grouped by sensory system:
1. Proprioceptive Input (Body Awareness)
Bear hugs: Give your child deep, comforting squeezes.
Weighted blankets or vests: Use these during downtime to provide calming pressure.
Heavy work: Encourage carrying groceries, pushing a laundry basket, or pulling a wagon.
Animal walks: Play games where your child crawls like a crab, hops like a bunny, or stomps like an elephant.
2. Vestibular Input (Balance and Movement)
Swinging: Try a backyard swing or tire swing for rhythmic calming motion.
Rolling activities: Have your child log-roll on a soft carpet or down a hill.
Spinning: Use a spinning chair or merry-go-round (in moderation to avoid overstimulation).
Jumping: A trampoline or jump rope provides excellent vestibular input.
3. Tactile Input (Touch)
Sensory bins: Fill a container with rice, beans, or kinetic sand and add small toys for exploration.
Playdough or slime: Squishing and molding helps engage tactile senses.
Textures: Incorporate different materials like fuzzy blankets, textured balls, or water play.
4. Auditory Input (Hearing)
Calm-down playlists: Play soft, rhythmic music or nature sounds during stressful moments.
Noise-canceling headphones: Use these during noisy outings to reduce sensory overload.
Rhythmic clapping games: Play “Pat-a-Cake” or other patterned games to integrate sound with movement.
5. Oral Motor Input (Mouth and Jaw)
Chewing gum or crunchy snacks: Offer foods like carrots or pretzels for grounding input.
Drinking from straws: Smoothies or thick drinks through a straw engage oral motor skills.
Blowing activities: Have your child blow bubbles, use a pinwheel, or play harmonica.
6. Visual Input (Sight)
Calm lighting: Dim the lights or use soft string lights to create a soothing space.
Focus games: Activities like puzzles or “I Spy” help children engage visually without overstimulation.
Movement toys: Use items like lava lamps or sensory bottles filled with glitter for calming effects.
Creating a Sensory Routine
To make a sensory diet effective, it’s important to build a predictable routine. This doesn’t mean adding a long list of activities to your already busy day. Instead:
Start small: Incorporate 1–2 activities into regular transitions, such as before bedtime or after school.
Observe and adapt: Pay attention to what calms or energizes your child, and adjust accordingly.
Be flexible: Every child’s needs are different. What works one day may not work the next, so keep experimenting.
Recognizing When to Seek Professional Guidance
If your child frequently struggles with emotional regulation despite sensory activities, it might be time to consult an occupational therapist. They can assess your child’s sensory profile and create a more tailored sensory diet to address their needs.
Parenting is no easy task, especially when it comes to helping children navigate big feelings. A sensory diet is a powerful tool to help your child find balance and develop the skills they need to regulate emotions. By weaving sensory activities into your daily life, you’re not just calming meltdowns—you’re empowering your child to thrive.
Do you have a favorite sensory activity or a success story to share? Let us know in the comments below! Together, we can create a community of support for families navigating sensory challenges.
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