Self-Regulation: The Benefits of Sensory Diet Activities for Children

Have you ever gotten lost while driving and instinctively turned down your car’s radio so you could figure out what to do next? At that moment, your sensory systems were at odds with each other and you, quite literally, needed to quiet your mind to focus and orient yourself. This is a perfect example of how our senses play a role in self-regulation and our overall well-being. In this blog post, we will explore the body’s 8 senses and how sensory diet activities help regulate the nervous system.

The Sensory System

Most of us know about the body’s five main sensory systems– visual (sight,) auditory (sound,) gustatory (taste,) tactile (touch,) and olfactory (smell). But, there are three other systems as well. They include proprioceptive (body position,) vestibular (movement/balance,) and interoception (internal sensations, like hunger, thirst, etc.)

These eight systems help us understand and navigate the world around us. Sensory integration is how the systems work together to take in input, organize it, and then use it to help us complete tasks. For example, while playing basketball we use sight and sound to understand our surroundings (like where other players are) plus our proprioceptive and vestibular systems to move around the court and handle the ball.

Sensory Input and Self-Regulation

We often use sensory input strategies, without even realizing it, to help us regulate our nervous systems. For example, when feeling anxious, a person might tap or fidget with their pen to release that tension. This provides tactile input and can help them calm their nerves. I’m hyper-sensitive to sound, myself. So, when I’m feeling overstimulated by loud noises, I will go to a quiet space. It helps me reset in an environment with less auditory input.

With that said, we can make a conscious effort to utilize sensory input to help us move about our day in a more regulated state. The type of strategies we use will vary from person to person because what works for one may not work for another. In addition, strategies can vary in complexity. For example, let’s say two people feel low-energy at work in the middle of the day. One might engage in tactile oral input like chewing on gum or a crunchy snack to make them feel more energized. However, the next person may choose an activity like spinning around in their computer chair or walking up and down the stairs for more vestibular or proprioceptive input.

Sensory Diets and Why Do Some Children Need Them?

In some cases, a person may have difficulties receiving and processing sensory information on their own. This may be due to a disability or can come in the form of sensory sensitivity, sensory processing disorder, and motor-coordination issues– all of which can negatively impact their ability to focus and engage in daily activities. In these cases, of sensory dysregulation, they may need a more personalized approach, called a sensory diet, to help them integrate sensory input as well as choose strategies that will work for them. Most often, sensory diets are a daily schedule of activities designed by an occupational therapist to address individual needs.

Reasons a Child Might Benefit From a Sensory Diet

Please note that sensory issues are unique to each child and they will have different needs to remain at their baseline or regulated state. Some children are hypo-responsive (under-reactive) to stimuli. This means they will “seek” more intense sensory experiences and need more input to find balance. Others are hyper-responsive (over-reactive.) Therefore, they will “avoid” sensory input and need fewer stimuli to increase their comfort level. For example, a child with hypersensitivity to smells might prefer unscented soap and lotions. But, a child with hyposensitivity will prefer strong scents. The OT Toolbox website has thorough resources explaining this in more detail and even provides a sensory processing disorder checklist. I highly recommend checking out their website should you like to learn more.

In the meantime, I’ve compiled a few common reasons children might benefit from a sensory diet. They may exhibit one or more of the following:

• Hypersensitivity or hyposensitivity to stimuli like sights, sounds, smells, tastes, and textures
• Poor balance, coordination, or body awareness (i.e. clumsiness, difficulty following along with action songs or games)
• Poor attention skills or difficulty focusing on tasks
• Delays in motor, speech, social, and/or academic skills
• Impulsive behaviors
• Abnormally high or low energy levels
• Difficulty transitioning between activities or settings
• Difficulty following directions or completing tasks
• Inability to calm down or manage their emotions
• Experience frequent, unmanageable tantrums

Sensory Activities for Preschoolers

If a child requires a sensory diet, their occupational therapist will determine their specific needs and design an individualized plan to meet them. Here are a few strategies that may be used in a sensory diet:

Visual Activities

• Visual tracking games (dot-to-dot pictures, I-Spy, spot the difference, etc.)
• Memory-matching games (colors, numbers, letters, shapes, pictures)
• Sensory bottles (rainbow, bubbles, glitter, etc.)

Proprioceptive Activities

• Obstacle courses with tunnels, stepping stones, balance beams to encourage jumping, climbing, and crawling
• Heavy work: pushing and pulling heavy objects (using weighted vests, shopping carts, or backpacks full of toys or books)
• Wheelbarrow or animal walks
• Kneading and manipulating playdough

Vestibular Activities

• Swinging in a swing or hammock
• Spinning or twirling
• Using a balance board or beam
• Dancing and yoga
• Riding a scooter or bike

Tactile Activities

• Sensory bins with water, beads, rice, beans, slime, or sand
• Finger painting
• Body brushing, taps, hugs, squeezes, massages
• Playing with fidget or popping toys
• Exploring different fabrics and textures

Auditory Activities

• Sound exploration using instruments like shakers, drums, etc.
• Games like musical chairs or sound bingo
• Dancing to action songs like the Hokey Pokey or Freeze Dance
• Note: children with hypersensitivities benefit from the use of ear-buds, noise-canceling headphones, and quiet corners to decompress

Oral-Motor and Olfactory Activities:

• Drinking beverages through a straw
• Chewing gum, crunchy snacks, or chew toys
• Eating or drinking foods with varying temperatures or textures
• Blowing bubbles
• Smelling scented lotions or markers
• Playing with scented dough, foam, or slime

Conclusion

Sensory input serves an important role in self-regulation for all of us — especially for children with processing challenges. Therefore, it’s vital to integrate sensory diet activities into their daily routines to improve overall well-being. If you feel that your child may benefit from a sensory diet, please consult their pediatrician and school district about an occupational therapy evaluation and potential special education services.

I’d also like to share my wellness workbook for kids that features mindfulness exercises to promote self-regulation and activities for learning about the senses. Click below for more information.

Now talk to me! What sensory strategies do you or your child use to help regulate your nervous systems? Please share them in the comments below.

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