5 Up, 5 Down!
10 Activities to Satisfy Sensory Needs

by Ellen Metrick View Bio

Ellen Metrick

Ellen Metrick has been an active participant in the toy industry for 30 years. She has consulted with major toy manufacturers and retailers on toy design and quality; has created systems to research and evaluate toys’ impact on childhood development; and has been a major contributor to numerous publications focusing on creative applications for play products. She currently is a Human Factors Specialist with UL, LLC, providing safety risk assessments on children’s products through the lens of child development. With a background in special education, she has spent her career focused on how toys and play impact development for all children.

Our bodies want to be in balance and harmony and will seek out the stimulation needed to establish, restore and maintain that balance. For example, when we feel thirsty, we take a drink, and when we are satisfied, we stop. When our balance is off, we figure out what it needs and pursue an appropriate solution. For many of us, this comes naturally and automatically, but for children whose sensory and nervous systems don’t process efficiently or effectively, they may react to the messages their bodies receive in a different way.

This may be evident during play when children who are under-stimulated seek out sensory stimulation by spinning around repeatedly or intentionally banging into walls, or even into other children. Children who are over-stimulated may get agitated quickly or retreat from sensory stimulation by crawling under tables.

The ideal level of stimulation is different for every child; however, there are ways to help children regulate their sensory systems and achieve that ideal level to satisfy their desire for activity without producing added anxiety or stress.

Here are 10 activities to help regulate a child’s sensory system during play:

5 Up: If children are under-stimulated and crave more

1. Make homemade play dough. Kneading and squishing provides children with added input from their muscles and joints.


2. Climb on a jungle gym. Hanging on monkey bars and climbing ladders use a child’s own body as resistance to send signals to the brain and help organize his nervous system.


3. Create an obstacle course. Climbing over a cushion, under a table and around a box are tasks that activate different muscles in the body. They also involve skills that incorporate sequential thinking and the need to follow multi-step directions.


4. Have a dance party. Introducing music and movement brings visual and auditory stimulation to a play date. Games like freeze dance add structure and auditory processing to the play. Children receive feedback from their muscles and joints with every step they take.


5. Pop some bubbles. Jumping up and down on a sheet of bubble wrap can be great fun and the deep pressure will trigger sensory receptors, telling the brain how to control movement and postural balance.

5 Down: If children are over-stimulated and need less

1. Tone down the sound. Removing extraneous sounds, like music, the television and the whirring of a washing machine, may lessen distracting stimuli and improve the child’s focus and engagement in the activity.


2. Play in a play tent. Enclosing play will help lessen the visual and auditory distractions in the room. Keep the tent flaps and mesh windows open for airflow and supervision.


3. Play at a table. Using a placemat or cookie sheet under the toy or activity at an empty table provides visual boundaries for focused play. It helps to have feet firmly planted on the ground, rather than dangling, so consider using a child-sized play table.


4. Create a quiet area. Adding soft pillows and blankets to a cozy corner gives children a space to seek respite from environmental stimuli.


5. Add weight. Using weighted blankets, vests, lap pads and similar items may help calm a child who is overstimulated by lowering heart rate, relaxing muscles and triggering endorphins and dopamine—the “happy” hormones. Note: This also is beneficial for children who seek more sensory input.

Whether children require more stimulation to satisfy their activity and energy needs or less stimulation to reduce their feelings of anxiety and stress, there are ways to play that cater to those individual needs.

Seek advice from skilled occupational therapists to determine how to best help children regulate their sensory systems during play.

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• Safety Tips

  1. Read a child’s body language and listen to their words. If they are not comfortable or enjoying an activity, then stop!
  2. Ensure there is ample space for the specific activity. When children are enjoying whole body activities, make sure they have plenty of room to prevent knocking into things or other people.
  3. Be aware of overstimulation. When children have reached their limit, they may act out. Help them relocate to a quiet, calm place where they can center themselves and regroup.
  4. Ensure toys and activities are developmentally appropriate. Keep age, abilities, and skill in mind when planning play time.
  5. Supervise! Children should always know there is an adult nearby and within earshot to help, if needed.