Managing Sensory Overload in Kids: Tips for Reducing Sensory Stimulation

Even activities that kids enjoy—like birthday parties, theme parks, or playdates—can sometimes lead to meltdowns. Sensory overload can turn even the most anticipated experiences into overwhelming events, frustrating both the child and family members. Some children are more sensitive to sensory input than others, so it’s essential to recognize that, even with enjoyable activities, children can experience overstimulation. Understanding how to reduce sensory input can help make these moments more manageable and enjoyable for everyone.

Here are practical tips for reducing sensory stimulation:

• Create a Calm Space: Set up a quiet, dimly lit area with soft textures and neutral colors where your child can decompress.
• Use a Calm Voice: Speak in a soft, low tone to reduce anxiety and disarm fear response.
• One Thing at a Time: Keep activities focused on one task at a time. Using visuals or setting timers can help ease transitions.
• Reduce Noise: Limit exposure to loud sounds from TVs or appliances. Prepare your child before noises occur or consider using noise-canceling headphones in loud environments.
• Limit Screen Time: Avoid the overstimulation that can come from fast-paced or brightly lit media. You can adjust playback speed to slow videos down.
• Reduce Clutter: Keep play areas free of too many toys or objects to minimize visual overwhelm.
• Use Soft Lighting: Substitute harsh lights with softer, warmer lighting or natural light to create a calming environment. Fluorescent lighting can be very overstimulating to some children.
• Control Smells: Avoid strong scents and choose calming ones like lavender, if necessary. Peppermint, cedarwood, and lemon can also have a calming effect.
• Provide Comforting Textures: Choose soft, tagless, seamless clothing and blankets that feel comfortable on sensitive skin.
• Introduce Gradual Stimulation: Ease your child into new sensory experiences—sounds, textures, or visuals—rather than exposing them to everything at once.
• Plan Quiet Time: Include periods of low-stimulation activities, like snuggling in a blanket, reading or puzzles, to balance sensory input.
• Avoid Large Crowds: Try to schedule outings during quieter times or in less crowded locations.
• Check for Sensory-Friendly Hours: Some stores or public venues have sensory-friendly hours with reduced lighting and noise.
• Monitor Food Sensitivities: Be mindful of overwhelming food textures and smells. Serve familiar foods and introduce new ones gradually, perhaps with a “no thank you” bowl for items they don’t want.

Decreasing Tactile Defensiveness:

• Introduce new textures gradually through fun, hands-on activities. Encourage exploration through supportive environment without strict expectation or forcing.
• Start with dry textures, like rice or pasta, before moving to wet ones, like water or finger paint.
• Use tools, like paintbrushes or toy cars, to interact with sensory materials for kids who may hesitate to touch directly.
• Have wipes, washcloths, or a nearby sink so children can clean up whenever they want.
• Encourage brief contact with non-preferred textures in playful ways, such as encouraging them to toss or brush away small bits of the material. Asking kids to pick up and throw away non-preferred foods on plastic fork is a great strategy to try to increase exposure and willingness to engage with different textures.

Reducing sensory overload can greatly improve your child’s comfort and well-being. By creating sensory-friendly routines and environments, you can help your child better manage their reactions, allowing for a happier and calmer experience for everyone.