Ways to Offer Sensory Input That Help Your Child Regulate Their Mood & Energy

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If your child seems constantly on the go, has big emotions, or struggles to calm down or wake up, sensory input can be a powerful tool to help regulate their mood and energy.

As a pediatric occupational therapist and mom, I want parents to know this important truth:

👉 Sensory input isn’t about “fixing” your child, it’s about supporting their nervous system.

When we meet a child’s sensory needs, we often see:

• Fewer meltdowns

• Improved attention

• Smoother transitions

• Better emotional regulation

Below are simple, at-home ways to offer sensory input that truly helps.

What Is Sensory Input (and Why Does It Matter)?

Sensory input is the information your child’s body receives through:

• Movement

• Touch

• Muscles and joints

• Oral experiences (mouth)

• Sounds, sights, and smells

Some types of input are alerting (they boost energy), while others are calming (they help slow the body down). The key is offering the right kind of input at the right time.

1. Heavy Work (Muscles & Joints)

Heavy work provides deep input to the muscles and joints and is one of the most regulating forms of sensory input.

Try this when your child feels dysregulated, impulsive, or overwhelmed.

Easy ideas:

• Pushing a laundry basket or weighted box

• Carrying groceries, books, or toys

• Wall push-ups or animal walks

• Pulling a wagon or pushing a toy stroller

Why it works: Heavy work gives the nervous system clear feedback and helps the body feel more organized and calm.

2. Movement Input (Vestibular)

Movement input affects energy levels and alertness.

Use movement to:

• Wake up a sluggish child

• Release excess energy

• Improve focus before seated tasks

Movement ideas:

• Jumping, spinning, or rolling

• Climbing couch cushions* or stairs

• Swinging, sliding, or rocking

• Dancing to music

*We love our Figgy Play Couch for building, climbing & jumping - it is a great sensory tool

OT tip: Movement is often alerting, pair it with calming input afterward if your child becomes overstimulated.

3. Deep Pressure (Calming & Grounding)

Deep pressure can help children who feel anxious, overstimulated, or emotionally flooded.

Try this during:

• Big emotions

• Transitions

• Bedtime routines

Ideas to try:

• Big bear hugs (always child-led)

• Rolling a ball over arms and legs

• Blanket “burrito” wraps

• Pillow squishes or gentle joint compressions

Why it works: Deep pressure sends calming signals to the nervous system and helps children feel safe and secure in their bodies.

4. Oral Sensory Input

Oral input is often overlooked but incredibly powerful for regulation.

Helpful for children who:

• Chew on objects

• Have difficulty calming

• Struggle during transitions

Easy options:

• Crunchy snacks (pretzels, apples, carrots)

• Thick smoothies through a straw

• Blowing bubbles or whistles

• Chewing silicone teethers or chew tools

Fun fact: The mouth is closely connected to calming pathways in the brain.

5. Tactile Play (Touch)

Touch input can be calming or alerting depending on the activity.

Tactile ideas:

• Sensory bins (rice, beans, oats)

• Playdough or kinetic sand

• Water play

• Finger painting or messy play

Tip: Let your child explore at their own pace, sensory play should never feel forced.

How to Put This Into a Daily Routine

You don’t need hours of activities or expensive equipment.

Think in short sensory moments throughout the day:

• Heavy work before meals

• Movement before learning tasks

• Deep pressure before rest

• Oral input during transitions

Consistency matters more than perfection.

Final Thoughts from an OT Mom

Every child’s sensory needs are unique. What calms one child may energize another — and that’s okay.

The goal isn’t to eliminate big feelings, but to give your child tools and experiences that help their body feel safe, organized, and ready to learn.

If you’ve ever thought:

“My child just can’t calm down”

It may not be behavior, it may be sensory.