Sensory

Have you heard of interoception? The 8th sensory system isn’t as well known as its 7 older brothers and sisters, but it’s equally important.So what is interoception? While the other sensory systems are focused on the perception of external sensations, interoception is the perception of internal sensations. 

It is critically important for our kids because it helps them understand and feel what is going on inside their bodies. 

Interoception helps kids determine:

• heart beating fast or slow
• hungry or full
• thirsty or quenched 
• hot or cold
• nauseated
• itchy
• ticklish
• breathing regulation
• emotion
• symptoms of pain or illness

Kids who have interoception challenges may also struggle with self-regulation. Seemingly simple things such as getting a drink of water when thirsty or making it to the bathroom on time are not simple when feeling thirsty or knowing that your bladder is full are sensations that are poorly developed.

It can be more difficult for these kids to recognize their emotions. Many emotions present internal signals such as racing heart for fear or excitement. When these aren’t recognized, learning to recognize the associated emotion is affected as well.

When I first began to learn about the sensory systems and how they were impacting my kids who had sensory processing challenges, interoception wasn’t yet known.

At the time, it was hard enough for me to wrap my head around words like “vestibular” and “proprioception”!

Learning about interoception years later was the key to helping me better understand one of my sons.

The 8th Sensory System 

Our youngest son struggled with challenges that I didn’t recognize as being related to sensory because he wasn’t showing the typical sensory seeking or sensory avoiding behaviours. But he seemed to have a hard time recognizing hunger and thirst and he was hot when others were cold and cold when others were hot. 

His body temperature issues often led to difficult behaviours as he felt irritable when he felt hot, which was most of the time. He often went outside in our Canadian winters without a coat or gloves on. 

His pain tolerance seemed to be off the charts. In fact, he has such a high threshold for pain that he was still playing basketball the day before his appendix almost burst.

These little quirks were quite the mystery.

I have since learned more about interoception and have a better understanding of how it affects him. I have also learned that with interoception, there can also be signs of sensory seeking or sensory avoiding, but they may be more difficult to discern than with the other sensory systems.

One way of thinking about interoception that helped me to better grasp of it is thinking of it as our body’s warning system. There are certain body sensations that lead us to discomfort, danger, or alert us to our body’s needs.

Listening to those signals allows us to rectify the issue (such as drinking when thirsty) leading to self-regulation. When a child (or adult) can’t recognize or identify those signals or is getting the wrong signals, it can cause frustration, stress, and lead to physical repercussions.

Signs your child may struggle with interoception:

• eating or drinking too little or too much
• rapid or shallow breathing
• bedwetting
• toileting accidents during the day 
• frequent bathroom visits
• delayed potty training
• incontinence or constipation
• trouble explaining illness or their symptoms such as nausea, headache, fever, chills, stomach aches, muscle aches
• unusual response to pain (pain tolerance that seems too high or too low)
• not noticing injuries
• reporting pain or discomfort often
• difficulty processing stress or emotions
• issues with self-regulation
• difficulty regulating emotions
• having “big emotions”

There is still much to be learned about interoception and research is ongoing. Early indications show that mindfulness, heavy work, and a sensory diet may be effective ways to treat issues with this sensory system.

How to Improve Interoception Awareness for Kids:

1. Teach kids about their sensory systems, their sensory preferences, and their sensory needs. A great way to do this is with the Teaching Kids About Sensory Starter Kit, specifically the My Sensory Self Workbook and the When I Feel Sensory Overload Workbook. Both of those really help students to get in touch with their own sensory needs.
2. Model talking about how you are feeling in terms of your internal body signals. “My bladder (point to where this is in your lower stomach area) feels full which means I need to pee. I had better go to the bathroom.” or “That grumble and the empty feeling in my stomach means that I’m hungry and should eat.”
3. Ask probing questions to help your child focus in on the sensations in their own body. 
4. Help improve their emotional vocabulary and awareness of their own emotions. You can do this with resources such as the Teaching Emotions Toolkit or with emotions activities.
5. Incorporate heavy work into their day. Every day.
6. Work on mindfulness. 
7. Yoga is a way for kids to get in touch with the sensations in their bodies. Kids Yoga Stories is a great place to find resources for this or you can check out Cosmic Kids Yoga on YouTube. 

Interoception Resources:

Sensory Processed ExplainedTeaching Kids About Sensory KitBreathing Exercises Cards for KidsYoga Cards for KidsThe Interoception Curriculum: A Step-by-Step Guide to Developing Mindful Self-RegulationInteroception: How I Feel: Sensing My World from the Inside OutMy Body Sends a Signal: Helping Kids Recognize Emotions and Express FeelingsI Feel… Something: Listening to Your Body for Kids (Social Skills for Kids, Interoception for Kids, Social Emotional Learning)

 

10 Interoception Activities and Strategies for Kids

I know that if you’re just hearing about this sensory system for the first time, it can feel overwhelming. But it may also feel hopeful once you realize that there may be an explanation for why your child is behaving a certain way or having certain reactions. 

When we can better understand our kids, we can better help them. 

Some other articles that can help you better understand sensory processing:

• Does my Child have Sensory Processing Disorder?
• Recognizing the Signs of Sensory Overload
• Sensory Processing Explained
• Is My Child Having a Sensory Meltdown?
• How do Sensory Systems Affect Behaviour?

Sensory overload can happen to all of us. In children who struggle with sensory issues, it can happen more frequently and more easily. It can also lead to sensory meltdowns. The key is to prevent sensory overload in children whenever possible.Even if you don’t struggle with sensory issues yourself, I’m sure you can relate to the feeling of sensory overload. We’ve all been there. For some, it may be at a concert or crowded event. For others, it’s being in a gymnasium full of screeching preschoolers. Or perhaps for you, it’s public bathrooms or an amusement park. Myself, I find the swimming pool too loud.

The combination of the background noise in there, the smell of the chlorine, the sounds of the water from the fountain and waterslide, the jets in the hot tub, the laughter and screams of all the kids, the visual overload of so many people and so much movement…I find that I can only take so much before I need a break.

What causes sensory overload?

Our society is increasingly fast paced. In many cases, places are becoming louder, more crowded, and more visually stimulating. Add in advancing technology and it’s easy to see why sensory overload occurs.

Have you ever been somewhere and suddenly, you are acutely aware of the noise or smell? It’s possible that you may have been experiencing sensory overload.

Be on the lookout for signs of sensory overload in your child. If caught in time, sensory overload doesn’t have to lead to a sensory meltdown or a fight, flight, or freeze response.

Read about the Sensory Processing Overload Signs and print them as a reference here. This will allow you to recognize them in your child.

What triggers sensory overload?

Sensory overload can be triggered by a variety of things and for most, it is actually a combination of more than one source of sensory input that causes the overload.

Here are just some of the things that can trigger sensory overload:

Visual (sight):

• bright lights or fluorescent lights
• flashing lights
• colours
• decorative displays
• busy decor
• clutter
• new places, people

Auditory (sound):

• many people talking at once
• music
• background noise such as fans, air conditioners, birds chirping, or traffic sounds
• loud noises such as alarms, sirens, screaming

Olfactory (smell):

• strong food smells
• new smells
• cleaning agents
• candles, air fresheners, or potpourri
• perfume, cologne, scented lotions, or scented hair products

Gustatory (taste):

• new flavours
• strong tastes
• flavours disliked

Tactile (touch):

• new textures
• clothing (new material or seams or tags)
• being touched
• touching an unusual or new object, person, or animal
• rain or snow or wind

Vestibular and Proprioception:

• movement such as the motion of a vehicle, rocking of a boat, swinging
• being bumped in a crowd
• spinning
• having a heavy coat on or being confined in a car seat
• change in air pressure
• jumping

Interoception:

• hunger or being too full
• thirst
• change in temperature
• needing to go to the bathroom

Tips to Prevent Sensory Overload in Children:

1. Keep your outings to a minimum for kids who are prone to sensory overload. Choose times and days when places will be less busy. Avoid crowds whenever possible. I know that not all errands can be avoided, but if your child is particularly sensitive, you may need to get groceries at times when you don’t have to bring your child with you.
2. Minimize the amount of activities you register your child for. Reports show that over-scheduling your child can actually lead to an increase in anxiety. Swimming lessons, karate class, art class, school, soccer, drama club, and other sports and arts are all wonderful for kids, but pick and choose. Be sure to leave plenty of space for free time.
3. Be aware of the environment and take steps to reduce sensory input. One example would be to have your child wear noise reducing headphones in places that are loud.
4. Talk to your child’s school about removing unnecessary visual, auditory, and olfactory (smell) distractions from the classrooms and hallways. Schools are already full of noise and colour, but thee are some things that can be minimized.
5. Smells are a sensory trigger for many kids (and adults). Don’t wear perfume or use scented lotions or hair products if you know your child is sensitive to them.
6. Maintain as predictable a schedule as possible. Ensure your child is getting adequate water, nutritious meals and snacks, and a good amount of sleep.
7. Allow extra time so that you aren’t rushing and so that you can allow for extra time for transitions.
8. Provide sensory breaks at regular intervals during the day.
9. Teach your child calming breathing techniques and have them practise them daily.
10. Provide a quiet place your child can go to when they are feeling overwhelmed by their surroundings.

Check out these other helpful articles:

How to Stop Sensory Overload from Turning into a Sensory Meltdown Recognizing the Signs of Sensory Overload in Children Sensory Meltdown Tips from Moms Who’ve Been There 

I have been wanting to create a sensory room for years. There were a few things that held me back. I had looked into the cost of some of the sensory equipment used in other sensory spaces and knew I couldn’t afford that. I was also worried about where to put it. The kids got older. I still saw the need for a sensory room. I knew that if I didn’t create one now, they would soon be grown. That prompted my decision to use a storage closet as the space. I began planning how I could make things myself instead of purchasing expensive equipment.

One day while at my daughter’s therapy appointment, we visited the sensory room there and I watched her mood transform. I knew we absolutely needed one at home. I had run out of excuses and knew it was time to just do it.

(photos courtesy of Shelley of STEAM Powered Family)

What are the benefits of a sensory room?

• help a child feel safe
• engage the senses and provide sensory input (sensory diet)
• improve balance and coordination
• work on fine and gross motor skills
• support therapeutic treatment
• better manage challenging behaviours
• encourage exploration
• increase sensory experiences and tolerance
• build confidence
• increased vocabulary and communication opportunities
• improved caregiver relationship
• reset mood
• reduce stress

If you are worried that you don’t have enough room to make a sensory space, I’m going to tell you that it’s possible no matter how small your classroom or home is.

If you have no space at all to devote to a sensory area:

• make a sensory board and store it under a couch, under a bed, or behind furniture to pull out when needed.
• create a sensory box that is filled with fidgets and calm down tools.

If you have limited space to devote to a sensory area:

• make a sensory corner in your classroom, playroom, child’s room, basement, or living room.
• use a closet or storage room as the sensory room.
• convert a shed or an area of the garage.

If your concern is more the cost, I have some awesome money saving tips for you.

I know that sensory rooms can cost thousands if the equipment is all purchased. For organizations who have those funds, that is a wonderful option. For the rest of us, there are ways to create a sensory room on a budget.

See a video tour of our sensory space:

What to include in your sensory room:

I took a look at the space that I had and took into consideration my kids’ needs and their individual sensory preferences and planned the room accordingly.

Sensory Wall

I knew that I wanted to include a sensory wall. It would be a place for them to explore different textures and colours and shapes. I had looked online and seen that sensory walls easily cost hundreds of dollars. Using a cork board and a bit of imagination, I was able to create ours for under $25 plus the cost of the cork board. 

Read the full instructions on how to make your own sensory wall and get a list of other texture ideas that you can use.

Calm Down Corner

The room at my daughter’s therapy includes a fibre optic curtain corner area that she loves. The problem was that when I looked up the cost, it was nearly a thousand dollars. Yikes! But I had a vision for a calm down corner that included fibre optic lights that changed colour with a remote so that each child could choose the colour they found most soothing.

The solution? We bought these fibre optic lights and then one of my sons drilled holes in a board. He attached that board to another board and then we strung the light strands through the holes and set the board on top of a shelf so that it hangs down over the corner of the room.

I placed a bean bag chair under the fibre optic light curtain and a mermaid pillow on top of the bean bag chair. I also have a few “brain friendly” books sitting there in case one of the kids wants to read while they are in the calm down corner. There is a long mirror across from that corner. This is for two reasons. The first is that the room used to be a storage closet so it’s very small and the mirror helps it feel bigger. The second is that kids can use the mirror to monitor their breathing and facial expressions which can help them to self-regulate.

Fidget Box

I’m so in love with the box I found to hold fidgets for the room. It has all kinds of encouraging phrases on it including “Just Breathe”, “Help Others”, and “Enjoy the Journey”. It’s so perfect for this.

The box contains all kinds of fidgets including pencil toppers, Chewelry, glow in the dark sticks, stress balls, slime, putty, and lots and lots of fidgets.

Pea Pod FidgetsCuberSpeed Rainbow Ball MagicPencil Topper FidgetsMeshballsMulti Fidget PackTANGLE Original Fidget ToyMarble Fidget ToysKoosh BallsMunchables Owl Chew NecklaceMunchables Unicorn PendantChew Sensory Teether NecklaceSquishy Stress Relief Fidget

Shelf of Sensory and Calm Down Tools

I used a shelf that was already in the room and set items on top for the kids to use as needed. This includes a sound machine, the remote control for the fibre optic curtain light, a lava lamp, fibre optic lamp, plasma nebula ball, light up wand with sensory ends, liquid motion timer, and felt board.

On the felt board, I put the words “In Through Your Nose Out Through Your Mouth” as a reminder for my kids to do their calm down breathing.

Other Items in the Sensory Space:

Purple fuzzy throw rug – I bought it at WalMart.

Teal fuzzy large box with lid – This can double as a chair and it can hold books. I also put a few books on top that are designed to boost how kids see themselves.

Sensory Steppers – Kids can use these to touch, walk or stand on, or to sit on. They provide great sensory feedback.

Sensory Bin – I swap this out depending on what our current sensory bin is. You can see all our sensory bin examples here. You could also include sensory bottles or sensory bags.

Fiber Optic Curtain LightLavender Polka Dot Bean Bag ChairSensory StepperzLava LampPlasma BallFiber Optic LightLiquid Motion Bubble TimerPink Felt Letter BoardConair Sound Therapy MachineMermaid Sequin PillowLight Up Wand

Join me for a free 5 part email series Sensory Solutions and Activities that has helped thousands of people and get your Sensory System Behaviours Easy Reference Cards.

You might also like:

How to Create a Calm Down Kit for Your Child

How to Make a Sensory Wall

When it comes to sensory processing and even emotional regulation, the right sensory tools can make all the difference.

Sensory Tools to Help Your Child:

Weighted Blankets

Weighted blankets serve many purposes. Here are some of the potential benefits for adults and children:

• firm, gentle pressure provides proprioceptive sensory feedback
• eases insomnia
• produces a calming effect for some who have sensory processing disorder
• lowers stress
• reduces anxiety
• improves focus in those with ADHD
• better overall quality of sleep
• helps with emotional regulation and mood
• can be used for other physical and mental health concerns such as restless leg syndrome, PTSD, autism, OCD, and fibromyalgia

A good night’s sleep is so important for us to function the next day, not to mention our overall physical and mental health. Using a weighted blanket can help you fall asleep faster, sleep longer, and wake up feeling more rested.

Weighted blankets are scientifically proven to lower blood pressure and reduce anxiety. 

It accomplishes all of these impressive things through something called deep touch pressure stimulation therapy.

What is deep touch pressure stimulation therapy?

Deep touch pressure stimulation therapy is firm but gentle pressure applied through squeezing, hugs, or holding techniques that relax the nervous system. This produces a calming, soothing effect that can lower anxiety.

This pressure can be applied with an actual hug or through the hands such as a massage or through tools or products such as weighted blankets, neck wraps, compression sheets, or specialized clothing. 

Deep touch pressure stimulation increases serotonin and dopamine, the “feel good” neurotransmitters and lowers cortisol, the stress hormone.  

The pressure of a weighted blanket in some ways recreates the feeling of a hug. Now more than ever, that is so needed. This can be so reassuring for kids who may feel anxious at night without their parent. 

When it comes to weighted sensory tools, it’s important that you get the right weight. Weighted blankets should not be used with infants and toddlers or those with certain health conditions. Consult your doctor before beginning to use a weighted blanket for yourself or your child.

Compression Sheets

Compression sheets work in much the same way as weighted blankets do. They provide firm, constant pressure in a gentle way. 

They also offer essentially the same benefits because they provide deep touch pressure stimulation.

It’s a bit like swaddling a baby. Of course, it isn’t safe to use these sheets with infants or toddlers. You want to ensure that your child can safely crawl out of the sheet themselves. 

 While the obvious benefits are improved sleep, lowered anxiety, and sensory needs being met, these can also be used during the day to calm your child if you sense that a sensory meltdown is coming on.

The Huggaroo Pouch compression sheet fits your child’s bed like a sock, open on both top and bottom but snug around. It’s smooth and stretchy, offering tactile and proprioceptive sensory feedback. It’s a great alternative to a weighted blanket for those that don’t want the heavy weight or heat of a weighted blanket.

Neck Wraps

The benefits of weighted neck wraps are again similar to those of weighted blankets. One of the nice things about neck wraps is that they are more portable, and can therefore be used at home, in school, or in other settings.

Some of my kids with sensory processing disorder have found that neck wraps help them when they need focus and concentration such as when they are writing an exam. Weighted neck wraps can be particularly beneficial for those with sensory processing disorder, autism, or ADHD. They can help reduce excessive movement and provide more focus and calming. 

I like the Huggaroo Weighted Neck Wraps. They are microwavable so they can be warmed. The combination of the proprioceptive pressure and the warmth is particularly soothing.

These are available in unscented or a subtle lavender scent which adds to the calming effect.  

You can also set them in your child’s lap so they can double as a lap pad!