Sensory Regulation: A Key to Emotional Balance
Life is full of sensory experiences. Some feel great, like the warmth of a cozy blanket. Others can be overwhelming, like the loud hum of a crowded room. For many children and adults, the way the brain processes these sensations can impact mood, focus, and daily life.
If your child seems easily overwhelmed by noise, touch, or movement—or if they seek out intense sensory experiences—it might be a sign they need support with sensory regulation.
Our bodies have 8 primary senses, even though we usually only focus on the first 5 (visual, auditory, tactile, olfactory or smell, and taste). To learn more about our 8 senses, including vestibular, proprioceptive, and interoceptive systems, you can visit this article titled Your 8 Senses by the Star Institute.
What Is Sensory Regulation?
Sensory regulation is the ability to manage and respond to sensory input in a way that feels comfortable and balanced. It helps the nervous system filter, process, and react appropriately to sights, sounds, textures, tastes, and movements.
When sensory regulation is working well, you can:
- Stay calm in a noisy classroom or busy store
- Focus on a task without feeling overwhelmed
- Tune out background noise when talking to someone
- Feel comfortable with different textures and clothing
When sensory regulation is difficult, everyday activities can feel stressful. The body may react with strong emotional responses, fatigue, or difficulty concentrating.
Signs of Sensory Dysregulation
Sensory dysregulation happens when the brain struggles to process sensory input. This can look different for everyone. Some people are highly sensitive, while others seek out sensory input to feel regulated.
Common signs include:
- Easily overwhelmed by sounds, lights, or textures
- Discomfort with certain fabrics, food textures, or physical touch
- Frequent fidgeting, movement-seeking, or crashing into objects
- Avoiding certain environments due to sensory overload
- Struggling with transitions or unexpected changes
For neurodivergent individuals, sensory dysregulation can be a daily challenge. Understanding sensory needs is the first step in creating strategies for comfort and balance.
How Sensory Regulation Affects Emotions and Focus
Sensory regulation plays a key role in emotional and cognitive health. When the sensory system is overwhelmed, self-regulation becomes harder.
- Overstimulation can lead to meltdowns, anxiety, or shutdowns. The nervous system goes into overdrive, making it harder to think clearly or stay calm.
- Understimulation can cause restlessness or difficulty focusing. Some kids need movement, deep pressure, or sensory input to stay engaged.
- Difficulty with sensory regulation can affect relationships. Misunderstanding sensory needs may lead to frustration, avoidance, or conflicts with family and friends.
Supporting sensory regulation helps children and adults feel more balanced, focused, and in control of their emotions.
How to Support Sensory Regulation
If sensory challenges are affecting daily life, there are many ways to help the nervous system feel more balanced.
1. Create a Sensory-Friendly Environment
- Reduce bright lights and loud sounds if they are overwhelming
- Provide soft, comfortable clothing that doesn’t irritate the skin
- Offer noise-canceling headphones or quiet spaces when needed
2. Use Sensory Tools and Activities
- Fidget toys, weighted blankets, or chewing tools can help with focus, as long as they are matched to the individual’s sensory preferences
- Deep pressure activities (like tight hugs or pushing against a wall) can be calming for some people, while light touch can be soothing for others
- Swinging, jumping, or climbing can help with movement-seeking needs.
- Remember – the primary way children regulate is through movement before developing advanced skills, so ensure there is regular activity and exercise that allows for vestibular and proprioceptive input.
3. Build Sensory Awareness
- Keep a journal to track sensory triggers and preferences
- Notice patterns—does your child get overwhelmed in certain places or times of day?
- Help children recognize when they need a sensory break
- Help develop intercoeption skills by checking in with body sensations, or asking “How do you know?” when a feeling or sensation is named.
4. Teach Self-Regulation Strategies
- Practice deep breathing or mindfulness to manage overwhelm
- Use visual schedules or timers to help with transitions
- Encourage breaks during challenging tasks
5. Advocate for Sensory Needs
- Work with teachers to create a sensory-friendly classroom plan
- Explain sensory needs to family members and caregivers
- Encourage self-advocacy by helping children express what they need
Developing a Sensory Lens
Understanding sensory needs helps children and adults navigate the world with more ease. Developing a “sensory lens” means recognizing how sensory experiences affect emotions, behavior, and well-being.
A sensory lens helps you:
- Recognize when sensory overwhelm is happening
- Identify what helps regulate sensory input
- Advocate for sensory-friendly spaces and routines
- Support children in developing self-awareness of their own sensory needs
Sensory Regulation Is a Lifelong Skill
Sensory regulation isn’t just for kids—it’s a lifelong skill that helps with focus, emotional balance, and overall well-being. With the right strategies and support, children and adults can learn to manage sensory input and feel more comfortable in their daily lives.
If sensory challenges are making daily life difficult, consider working with an occupational therapist or mental health professional who specializes in sensory processing. Small changes can make a big difference in feeling more balanced and in control.
If you’d like more support, please reach out on our booking page for a free consultation.
Contributed by Anna Raworth, MSW RSW
Anna has a special interest in our sensory experiences, body based regulation strategies for all ages, and the mid-body connection. She often looks at her client’s sensory needs and preferences, and encourages movement for wellbeing. Anna is currently completing her certificate in Synergetic Play Therapy, and will be more deeply exploring how our primitive reflected influence our sensory and emotional experiences.
