Sensory Strategies For Sensitive Kids In New Environments
Have you ever taken your child to a new place, like a grocery store or a birthday party, but things didn’t go as well as you hoped? You see them get overwhelmed even before you get inside, and then there are tears and panic while you try to keep it all together. If this has ever happened to you, then you’re not alone!! New environments that are loud, busy, or unfamiliar can feel a little too much, especially for highly sensitive kids. And as a parent, it can be difficult to see your child struggle in these spaces, all while questioning if you’re doing something wrong. But it’s not a parenting failure, rather a sign that your child’s nervous system needs support. In this article, we will explore different sensory strategies for sensitive kids that will help you navigate social spaces with ease alongside your little ones!
Why New Environments Can Be Overwhelming
What might be a small, insignificant detail for you could be a huge sensory trigger for a highly sensitive kid. The flickering fluorescent lights on the ceiling of a shop, or the low background music in a salon, and even the subtle scent of perfume at a birthday party can all lead to a massive sensory overwhelm and eventually, nervous system dysregulation in kids.
Highly sensitive children are more attuned to their environment, so they see and feel everything that we might easily miss. And so a sensory input stimulates an emotional response that can be unsettling. For instance, a sound triggers a startle response, while crowded places may make them feel unsafe. Quick transitions from one place to another, similarly, can feel abrupt and destabilizing. This highlights the need for sensory strategies for sensitive kids that can support them in such environments. And as parents, the first step to helping them is to understand the root cause behind it. Learn more about the signs of highly sensitive children here.
Sensory Strategies For Sensitive Kids: What To Do Before Leaving the House
A big part of tackling any issue at hand is to make a strong plan of action. So before you leave the house, make sure you’re well prepared. And to do that, here are a few things you can follow:
Visual Schedules
Give your child elaborate visual cues of what to expect when they step out of the house. It could be a drawing, a checklist of events or pictures. So, are you going to a mall? Show them how it looks on the internet!. This way, you’re slowly easing the uncertainty that comes with a new place.
Story Time
There are so many experiences that one has to go through, which are not optional. Like getting through a security check-in at the airport, which can be overwhelming for your child. In such cases. Introduce the experience to your child through a story about ‘What happens at the airport’, so when they are at the airport, it’s not as intimidating.
Plan together
Highly sensitive kids appreciate predictable routines, and giving them a sense of control over their day can help them with emotional regulation. Let them choose where to go first, ‘Park or the grocery shop?’ and allow them to pack their sensory tools. This makes them feel more confident and safe in unfamiliar situations.
Practise Calming Strategies Beforehand
A handy sensory strategy for sensitive kids is practicing calming strategies, even before they’ve experienced overwhelm. Deep breathing reduces physiological arousal, and when a child learns to do this during calm times, they are more likely to use these tools when things start to get overwhelming really fast.
Talking Through ‘What Ifs’
So many things are out of our control, and when we step out of the house, there is always a little bit of uncertainty about what might happen next. So, gently go over these possible scenarios together, like ‘What if it’s too loud?’ or ‘What if we get stuck in the long waiting line?’ Brainstorm ideas on how to handle them, and this will likely reduce the stress that your child might experience.
Sensory Strategies for Sensitive Kids: Regulating In The Moment
There will be times when strategies to prevent emotional overwhelm will not work out, and that’s okay!! No matter how much you try, there are situations that go beyond our planning. And in those moments, we must know what to do. When a sensitive kid starts feeling emotionally overwhelmed in an unfamiliar place, co-regulating is one of the best sensory strategies for sensitive kids that you can apply.
Help your child feel safe by breathing slowly with them, which signals their nervous system to calm down. They might not copy you right away, but your calm will help them feel grounded. Assure them that they are safe using short phrases like ‘I’m here with you’ or ‘It’s a lot, I know, but we are safe.’ If your child is comfortable with physical touch, give them a hug or let them hold your hand tightly until the overwhelm passes.
Most importantly, do not let go of your calm because your presence reassures them that they are seen and safe, no matter what happens.
Sensory Strategies for Sensitive Kids: Packing a Support Kit
Have you heard of a ‘portable comfort zone?’ It’s a bag that you can take anywhere and has supplies that can make you feel comfortable anywhere. You can be creative when making this bag, but here’s a general suggestion on what a support kit can contain:
Noise-canceling headphones: They are a lifesaver in noisy places, such as the grocery store or the mall!
Fidgets: A stress ball, a fidget spinner, or any other fidget toy can help release the extra stress or energy that comes with a new place.
Calming snacks: There’s nothing that comfort food can’t fix! Pack your child’s favorite snack to munch on when things get stressful.
Sunglasses or hats: Highly sensitive kids may feel dysregulated by harsh lights or the bright sun. Block them out with sunglasses wherever you can.
A weighted toy: When things get busy, your child may feel the need to have a grounding sensory input. A weighted toy or a lap pad can provide just that!
A comfort item: Most kids have an item that they feel emotionally attached to! It could be a toy, a scarf, or a cushion. Don’t forget to pack this as a form of an emotional anchor.
Sensory Strategies for Sensitive Kids: Creating a Flexible Exit Plan
An essential sensory strategy for sensitive kids is to have a backup plan for when things get difficult in a public space. Though the plan is dependent on the situation, time, and the structural outline of where you are, there are some things that you can think of before stepping out of the house.
Identify quiet spaces in advance! Is there an extra quiet room at the birthday party that you are headed to? Or a cosy, quiet corner in the mall that you go to with your child? Just knowing that such spaces exist beforehand gets rid of the stress and anxiety of having to look for a quiet corner in a new space. When things do get overwhelming, your child should be able to communicate that with ease. For this purpose, you can have mutually agreed-upon signals amongst yourselves. It could be a hand gesture or a gentle squeeze of your hand. This way, your child will be able to communicate their needs discreetly, even before the emotional overwhelm turns into a breakdown.
Moreover, it is important to give your child the space and time to truly unwind and relax before they are able to return to the social space. This gives them control over their own experiences and makes them feel empowered. Most importantly, know that things might not go as you have planned, and that’s completely okay. As long as you’re trying to support your child in the way that works for them and showing up with love, then that is what truly matters.
Sensory Strategies for Sensitive Kids: Aftercare & Advocacy
Once the emotional overwhelm has passed and you’re home after a busy day out, it’s very important to unwind and reflect on the day. This kind of aftercare is important to validate your child’s feelings and help them navigate on their own in the future. Ask them questions like, ‘What didn’t feel right today?’ or ‘Is there something that helped you get through today?’ Such conversations help in building a blueprint for when similar situations come up again, and having a sensory-friendly home helps in avoiding further overwhelm! Here’s a guide on creating a sensory-friendly home for your child.
Apart from mastering sensory strategies for sensitive kids at home, advocating for them plays a major role in making spaces accessible to them. Don’t hesitate to ask for specific schedules of an event or quiet corners at a school event. Using gentle and kind language to convey the needs of your child to relatives, hosts, or teachers can go a long way.
Perfecting Sensory Strategies For Sensitive Kids, One Step At a Time
Truly supporting your sensitive child does not have to mean staying away from public spaces or social gatherings. Rather, it is about equipping themselves with tools that can make all experiences in the world outside of the house a little more manageable. And this is a constant process! Perfecting sensory strategies for sensitive kids may take time and evolve as they grow up, but the thought and love that you put in will always stay with them. At Rooted Rhythm, our Tuned In parenting course is designed to guide you through these challenging moments while providing support as you nurture your sensitive child. Remember, it’s all about taking it one step at a time!
Do you have a highly sensitive child?
We have created a course (Tuned In Parenting Course) that covers all from parenting techniques, to self-regulation, setting expectations, healthy boundaries and so much more. If you feel like starting with a sneak peak visit our Instagram page or check our mini courses: The Highly Sensitive Child and Parenting Essentials. We created these resources with care, and our hope is that they bring you clarity, support, and a sense of ease in your parenting journey.