On the Go Sensory Strategies
Venturing out of the house can be overwhelming especially for children with sensory processing disorder. Home is often our safe place with our go to sensory and emotional regulation strategies within reach. That is not the case when we travel. Car or bus rides, grocery stores, or family gatherings are full of sensory input that can lead to dysregulation. And most often, it is the transition from one activity or place to the next that can be difficult too. Today, we are sharing 7 sensory strategies your kiddos or yourself can use on the go.
1. Chair Push-Ups
These can be done in the car, a waiting area or anywhere your child is sitting. To do chair push-ups, you sit on a chair, place your hands on the chair next to your hips, and push yourself up. This provides your body proprioceptive input and requires your muscles to work which can increase alertness and regulation.
2. Square Breathing
Deep belly breathing allows your body and mind to receive more oxygen, having a calming effect on our bodies when we are anxious, stressed or worried. Square breathing is a deep breathing technique to slow down your breathing. It brings awareness to your breathing instead of focusing on your worries and anxious thoughts. It involves making a square with your finger in the air inhaling for 4 seconds, holding for 4 seconds, exhaling for 4 seconds, and pausing for 4 seconds. Each step is one side of the square. Click here for a visual on how to do square breathing.
3. Deep Pressure Exercises
There are physiological effects of deep pressure on our bodies releasing “feel good” hormones that have a calming effect. Hugs are a great and easy way to provide our bodies with deep pressure. You can give your child a hug when they are dysregulated or prompt them to give themselves a hug. Self-massage can be done anywhere by rubbing and gently pressing your arms or legs. Another way your child can give themselves deep pressure is by bringing their palms together at their chest as in a prayer pose and pushing their hands together. Push for 5 seconds and release for 5 seconds. Furthermore, finger exercises can have similar effects. You can bring your fingertips together, press, release, stretch your hand out, and repeat. You can also bring one fingertip at a time to your thumb called finger touches. Sometimes moving our hands and fingers can help regulate our bodies for increased attention while listening to others or needing something to do while riding in a car.
4. Heavy Work Activities
Heavy work activities provide deep pressure to your muscles and joints. While you are on the go, ideas for heavy work include carrying heavy items, such as grocery bags, the milk while grocery shopping or a backpack with appropriate amount of weight and pushing the grocery cart at the store. Ask your child if they would like to help you to initiate these activities. For example, “Oh this milk is so heavy, can you help me by carrying it for me.”
A weighted lap pad or wearing a weighted vest are great options as well. They provide proprioceptive input and can be used in car rides, laying/wearing on your child’s lap while they are in the grocery cart, at the dinner table at a restaurant or family gathering, or playing with others.
5. Oral Motor Activities
Oral motor activities are beneficial for children with oral seeking behaviors. It helps calm and organize their nervous system. Ideas for on the go oral motor input include chewing gum, sour spray, camelback water bottle, and ARK Z-vibe chew toys. These are easy to store in the car or a bag while out and about.
6. Noise-Canceling Headphones
For children with auditory sensitivities, noise canceling headphones are a must. They provide noise blockage while still allowing for small amounts of noise to travel through the barrier. Your child can wear them at places with loud noises, such as a parade, school concert or watching fireworks.
7. Essential Oils
Essential oils stimulate our olfactory system. There are many benefits to different scents to use in different situations. Lavender has a calming and relaxation effect while peppermint brings balance and relieves tension. Essential oils are easy to travel with and you can apply a few drops on a wristband or necklace or open the bottle to smell it. Be sure to buy essential oils from a trustworthy company that are certified therapeutic grade.
I guess that was more than seven strategies and more like seven categories of on the go sensory strategies! :) Hopefully this list gets your brain thinking on what may best help your child. You can even create a travel sensory strategy box or bag to store in your car that is easy to pull out or bring into places. We hope this helps alleviate some stress during traveling. If you have any questions or need more ideas, feel free to reach out!
Photos:
Top: https://frontseatdriver.co.uk/2016/01/kids-misbehaving-in-the-car-its-probably-your-fault/
Chair push ups: https://www.eani.org.uk/sites/default/files/2020-04/Movement%20breaks%20Part%201.pdf
Fingers: https://www.aarp.org/health/conditions-treatments/info-2021/exercises-prevent-arthritis.html
Weighted pad: https://www.amazon.com/Sensory-Weighted-Lap-Pad-Kids/dp/B01LX9D33Y
Water bottle: https://www.amazon.com/CamelBak-1643301075-Eddy-Spectra-75L/dp/B07HGTLR1B/ref=asc_df_B07HGTLR1B/?tag=hyprod-20&linkCode=df0&hvadid=366299675268&hvpos=&hvnetw=g&hvrand=16301844293739626956&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9019376&hvtargid=pla-645930743756&psc=1&tag=&ref=&adgrpid=77371235758&hvpone=&hvptwo=&hvadid=366299675268&hvpos=&hvnetw=g&hvrand=16301844293739626956&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9019376&hvtargid=pla-645930743756
Bracelets: https://www.pinterest.com/pin/111323422027248501/