What Is Sensory Processing?
Sensory processing is how our brains receive and interpret information from our senses. Some people's brains process sensory information differently—things can feel too intense (hypersensitive) or not intense enough (hyposensitive).
The 8 Senses (Not Just 5!):
- 👁️ Vision: What we see (light, colors, movement)
- 👂 Hearing: What we hear (sounds, volume, pitch)
- 👃 Smell: What we smell (scents, odors)
- 👅 Taste: What we taste (flavors, textures in mouth)
- ✋ Touch: What we feel on skin (texture, temperature, pressure)
- 🏃 Proprioception: Body awareness (where body parts are, how much force we're using)
- 🎢 Vestibular: Balance and movement (spinning, tilting, speed)
- 🫀 Interoception: Internal body signals (hunger, thirst, pain, needing toilet)
⚠️ Sensory Processing Differences Are Common In:
- Autism: 90%+ of autistic people have sensory differences
- ADHD: Sensory seeking or avoiding behaviors
- Anxiety: Heightened sensitivity when stressed
- SPD (Sensory Processing Disorder): Standalone condition
- Trauma: Can make senses more reactive
- Developmental conditions: Dyspraxia, cerebral palsy, etc.
But you don't need a diagnosis to have sensory differences or to use sensory strategies!
Hyper vs Hypo Sensitivity
| Hypersensitive (Over-responsive) |
Hyposensitive (Under-responsive) |
| Senses feel TOO MUCH |
Senses feel TOO LITTLE |
| Avoids sensory input |
Seeks sensory input |
| Example: Covers ears at sounds |
Example: Plays music very loud |
| Example: Can't wear certain clothes |
Example: Crashes into things for input |
| Example: Gags at food smells |
Example: Doesn't notice when hungry |
| Becomes overwhelmed easily |
Appears unaware or disconnected |
Important: A person can be hypersensitive in some senses and hyposensitive in others!
The Hidden Senses
🏃 Proprioception (Body Awareness)
What it is: Knowing where your body is in space and how much force you're using.
When it works well: You can walk without looking at your feet, know how hard to press when writing, navigate tight spaces.
When it doesn't: Clumsy, bumps into things, breaks objects accidentally, can't judge personal space.
Signs of poor proprioception:
- Clumsy, trips or falls frequently
- Bumps into furniture, people, doorframes
- Breaks things (too much force) or can't open things (too little)
- Difficulty with fine motor tasks (buttons, zips, handwriting)
- Chews on clothes, pencils, fingers
- Seeks heavy work—pushing, pulling, carrying
- Leans on people or furniture
- Stamps feet when walking
Why it matters: Kids with poor proprioception often seek sensory input through crashing, jumping, squeezing, or carrying heavy things. This isn't misbehavior—it's their body trying to figure out where it is.
🎢 Vestibular (Balance & Movement)
What it is: Sense of balance, movement, and spatial orientation (controlled by inner ear).
When it works well: You can spin and stop without falling, ride a bike, know when you're upside down.
When it doesn't: Motion sickness, fear of heights, constantly moving or avoiding movement.
Hypersensitive (over-responsive):
- Scared of heights or playground equipment
- Avoids swings, slides, climbing
- Motion sickness (cars, boats, lifts)
- Anxious when feet leave the ground
- Prefers staying still
- Dislikes being tipped backwards (e.g., hair washing)
Hyposensitive (under-responsive/seeking):
- Constantly moving—spinning, rocking, jumping
- Loves swings, trampolines, spinning
- Rocks on chair, tips backwards
- Never seems dizzy
- Seeks thrill—climbing high, jumping from heights
- Can't sit still (ADHD overlap)
🫀 Interoception (Internal Body Signals)
What it is: Sensing internal body cues (hunger, thirst, needing toilet, pain, temperature, emotions).
When it works well: You know when you're hungry, thirsty, need the toilet, feel ill.
When it doesn't: Miss body signals, leading to accidents, health issues, or emotional dysregulation.
Signs of poor interoception:
- Doesn't recognize hunger until "starving" (then meltdown)
- Forgets to drink water
- Toileting accidents (doesn't notice urge until urgent)
- Doesn't notice injuries or illness
- Can't tell if hot or cold (inappropriate clothing)
- Difficulty recognizing emotions ("I don't know how I feel")
- Over-eats or under-eats (doesn't feel full/hungry cues)
Why it matters: Interoception affects self-regulation. If you can't feel body signals, you can't respond to them (eating when hungry, using toilet before accident, calming yourself).
Sensory Strategies: Calming (For Overwhelm)
When sensory input is TOO MUCH, these strategies help regulate and calm.
🔇 Reducing Auditory Input
- Ear defenders/noise-cancelling headphones: Block out overwhelming sounds
- Earplugs: Subtler option for older kids/adults
- White noise machine or app: Masks distracting sounds
- Quiet spaces: Bedroom, corner, tent as retreat
- Warn before loud noises: "Vacuum is coming on in 2 minutes"
- Lower volume: TV, music, voices when possible
- Avoid peak times: Shop/visit places during quieter hours
💡 Reducing Visual Input
- Sunglasses or tinted glasses: Reduce brightness
- Dim lighting: Lamps instead of overhead lights
- Blackout curtains: Control light levels
- Reduce clutter: Clear visual space helps brain relax
- Avoid fluorescent lights: Replace with LED or natural light
- Screen breaks: 20-20-20 rule (every 20 min, look 20 feet away for 20 sec)
🤲 Calming Touch/Tactile Input
- Deep pressure: Weighted blankets, tight hugs (if they like it)
- Soft textures: Fuzzy blankets, soft toys, silky fabrics
- Massage: Gentle back rubs, hand massage, foot rubs
- Compression clothing: Tight vest, body sock
- Warm baths: Calming and organizing for sensory system
- Remove irritants: Cut tags, choose seamless socks, soft fabrics
🧘 Calming Proprioceptive Activities
Heavy work calms the nervous system:
- Pushing: Wall push-ups, pushing heavy box
- Pulling: Tug of war, pulling wagon
- Carrying: Weighted backpack, carry shopping
- Squeezing: Stress ball, therapy putty, pillow squashes
- Chair push-ups: Push up from seated position
- Animal walks: Bear crawls, crab walks
🌊 Calming Vestibular Activities
Slow, rhythmic movement calms:
- Rocking: Rocking chair, being rocked
- Slow swinging: Gentle back-and-forth
- Swaying: Side to side movement
- Hammock: Gentle motion
Note: Fast or unpredictable movement can be alerting, not calming!
Sensory Strategies: Alerting (For Under-stimulation)
When sensory input is TOO LITTLE, these strategies help wake up the system.
⚡ Increasing Sensory Input
For hyposensitive/sensory-seeking kids who need MORE input:
🔊 Alerting Auditory Input
- Upbeat music: Fast tempo, energizing songs
- Allow vocal stims: Humming, singing, making noises
- Rhythm activities: Clapping, drumming, tapping
- Sound toys: Instruments, music makers
👁️ Alerting Visual Input
- Bright lights: Natural sunlight, bright colors
- Visual toys: Lava lamps, light-up toys, bubbles
- Movement: Watching things spin, move
- Bright colors: Colorful environment, clothing
🌶️ Alerting Taste & Smell
- Strong flavors: Sour candy, crunchy foods, spicy snacks
- Chewing: Gum, crunchy vegetables, chewy foods
- Cold foods: Ice pops, frozen fruit
- Strong smells: Peppermint, citrus (if they like it)
- Oral motor tools: Chew necklaces, chewy tubes
💪 Alerting Proprioceptive Activities
High-energy heavy work:
- Jumping: Trampoline, jump rope, jumping jacks
- Crashing: Into crash mat, pillow pile, beanbag
- Climbing: Playground, climbing frame, stairs
- Running: Sprint races, tag, chase games
- Rough play: Wrestling (safe), pillow fights
- Sports: Football, swimming, martial arts
🎢 Alerting Vestibular Activities
Fast, intense movement:
- Spinning: Office chair, playground spinner
- Fast swinging: High swings, rope swing
- Slides: Fast, thrilling
- Bike riding: Speed and movement
- Scooters/skateboards: Balance + movement
- Dancing: Fast, energetic movement
Safety note: Always supervise intense vestibular activities!
⚠️ Important Balance:
Too much alerting input can tip into overstimulation. Watch for signs they're getting too wound up, then switch to calming activities.
Creating a Sensory Diet
What is a sensory diet? A planned schedule of sensory activities throughout the day to keep your child regulated—like eating regular meals prevents hunger crashes.
Goal: Provide sensory input BEFORE meltdown, not just react after.
🕐 Example Sensory Diet
| Time |
Activity |
Why |
| 7:00am |
Breakfast with crunchy food (toast, cereal) |
Oral motor input to wake up |
| 7:30am |
10 min trampoline or running |
Vestibular/proprioceptive to organize system |
| 10:00am |
Fidget toy during schoolwork |
Helps concentration |
| 12:00pm |
Heavy work: carry lunchbox, push open doors |
Calming proprioceptive input |
| 3:30pm |
After-school crash time (beanbag, dim lights) |
Decompress from sensory demands of school |
| 5:00pm |
Outdoor play: bike, climbing, running |
Release energy, vestibular/proprioceptive |
| 7:00pm |
Calm bath with lavender |
Calming, routine, prepares for bed |
| 7:30pm |
Weighted blanket + reading |
Deep pressure calms nervous system |
Adjust based on your child's needs! This is a template, not a rule.
🧰 Essential Sensory Tools Kit
Budget-friendly starter kit (£50-£100):
- Fidget toys: Stress ball, fidget spinner, tangle toy (£5-£15)
- Chew necklace: Safe oral input (£8-£12)
- Ear defenders: Basic noise protection (£15-£25)
- Weighted lap pad: Calming pressure (£20-£40)
- Resistance band: Tie around chair legs for leg fidgeting (£5)
- Therapy putty: Hand strengthening, calming (£5-£10)
- Sensory bottles: DIY glitter bottles for visual calming (free)
Bigger investments if budget allows:
- Weighted blanket: 10% of body weight (£40-£100)
- Mini trampoline: Indoor vestibular/proprioceptive (£30-£80)
- Crash mat: Safe place to jump/crash (£50-£150)
- Lycra body sock: Deep pressure, proprioceptive (£20-£40)
- Sensory swing: Calming vestibular (£40-£100)
When to Get Professional Help
⚠️ Consider Occupational Therapy if:
- Sensory issues significantly impact daily life (can't dress, eat, go to school)
- Child is in constant distress from sensory input
- You've tried strategies but they're not working
- Sensory seeking is dangerous (climbing too high, no sense of danger)
- Fine/gross motor skills are delayed alongside sensory issues
- You need a formal assessment for school/EHCP
How to Access OT:
- NHS: GP referral (long waiting lists, often 6-18 months)
- School: Some schools have OT service or can refer
- Private OT: £60-£120 per session, faster access
- Social services: If child has disabilities affecting care needs
What OT provides: Sensory assessment, personalized sensory diet, strategies, equipment recommendations, reports for school/EHCP.
Helpful Resources
📚 Books & Websites:
- "The Out-of-Sync Child" by Carol Kranowitz - SPD bible for parents
- "No Longer A Secret" by Doreit Bialer - Sensory processing workbook
- SPD UK: www.spduk.org - Support, info, resources
- Sensory Processing Explained: www.sensoryprocessingexplained.com
- The OT Toolbox: Free sensory activity ideas
🛒 Where to Buy Sensory Tools:
- TFH Special Needs Toys: www.tfh.uk.com
- Rompa: www.rompa.com
- Amazon: Huge range, read reviews
- Sensory Direct: www.sensorydirect.com
- Chewigem: www.chewigem.com (UK chew jewelry)
Final Thoughts
Sensory differences aren't something to "fix." They're part of how your child experiences the world. Understanding and accommodating their sensory needs isn't coddling—it's meeting their needs so they can function.
The world isn't designed for sensory-sensitive people. That's not their fault. You're helping them navigate a world that's too loud, too bright, too scratchy.
Keep advocating. Keep experimenting. What works today might not work tomorrow, and that's okay. You're doing great. 💜