How a “Sensory Diet” Helps Children

The term sensory diet can be confusing; mainly because it is not all about our diet (it can be a part of it, though). This term was originally coined by Patricia and Julia Wilbarger: mother and daughter occupational therapists who created the Deep Pressure Proprioceptive Technique in the early 1990s (also called “DPPT”, “brushing” or “Wilbarger Brushing Protocol”). 

The idea of the sensory diet was originally connected to therapy brushing, and the activities accompanying the brushing. I have used this method over the course of many years; the frequency of the brushing was originally to happen every 90 minutes (often rounded by therapists to every 2 hours) that the child is awake, and supplemented by proprioceptive, or, “heavy work” activities.

The purpose of doing this was to give a very high amount of tactile and proprioceptive input to children who have sensory modulation issues (including sensitivities to any/all of the 8 senses we look at as OTs–visual, auditory, tactile, smell, taste, balance, body position, and interoception), issues with transitions, and/or children with a high frequency/duration of meltdowns. This high dose of input and activity was done to help the child feel what it is like to have a more typically functioning nervous system. 

The issue for most folks over the years is the frequency (every 2 hours is not sustainable for most families, even in the short term), and the resistance that some children put up to the process. Sometimes, I will still use this (depending on the child and family) with modifications in place to make it achievable. We are much busier (and keeping our kids much busier) than when I started using this technique in the 90s. 

Sensory diets are still talked about and used today, mostly without the brushing. Today, we as OTs talk more about sensory diets as specific activities to do with children that are in scheduled intervals to help improve our level of arousal, or, ability to focus, learn, and handle things that come our way. The benefit of bringing sensory input into your child’s life (and your life!) in this way is as a preventative measure. In other words, if your child’s sensory threshold is being met daily, then the chance of meltdowns decreases–in some cases, dramatically. 

If your child’s sensory threshold is not being met (too much sitting at school, too much screen time, not enough variety of food from pickiness/preference), the chance for dysregulation is higher. I know for myself, if I don’t get enough movement in my day, it can dramatically affect my mood. I might feel cranky, more sedentary (ironically), and have more “short fuse” moments. Additionally, if you try to introduce calming activities to a child whose sensory threshold has not been met fully, it can really backfire, and simply not work.

So, what sorts of things make up a sensory diet? Here are just a few examples of what sorts of activities can be supportive for children. 

• Movement: running, bicycle or scooter riding, balance challenges, swimming, swinging, walking, dancing, tumbling, sports 
• Muscle Work, or “Heavy Work”: climbing, jumping, tumbling, crashing into bean bag cushions, pushing a sibling’s stroller, carrying groceries, pulling a wagon, digging in dirt
• Touch, or “Tactile” Input: slime, foam, body or face paint, dry bean/corn/rice bins, play dough, finger paints, cooked/cooled/oiled pasta
• Visual Input: go outside–this has positive effects on visual skills such as convergence, as well as nervous system benefits, limit screens, View Finders, kaleidoscopes
• Auditory Input: humming, singing, making silly noises, playing musical instruments, listening to music (classical, binaural beats), wearing earplugs/headphones for sensitivity
• Taste and Smell Input: smelling and/or tasting fresh citrus, spicy foods, complex flavors in Asian, Mexican, and Indian cuisines, smelling essential oils in a nasal inhaler

If your child is working with an occupational therapist, have them help you create or update their sensory diet. If not, it may be helpful to identify the most challenging time of your child’s day, and then begin to try to work in some of the above suggestions. It’s especially important to work in the muscle work/heavy work activities throughout the day, as a preventative measure. If your child is getting enough of this, it can really help to even out meltdowns and improve overall regulation.

If you have tried some sensory strategies that are not working (and you will know, if they are bored or overwhelmed, become silly and/or unregulated), use heavy work/muscle work, as this sense is very grounding and regulates us if we are tired/sleepy AND if we are overwhelmed or overstimulated. Another good time to use heavy work is just before bedtime. 

A note on “play wrestling”. Although this is heavy work, it can quickly overwhelm a child. If you notice that your child is seeking this out, but becomes overwhelmed and even aggressive, pull back. They may be working though the Moro primitive reflex (fight or flight). Opt for things like using a punching ball or bag (with gloves), burpees for older kids, cartwheels, animal walks (like crab or bear) or wheelbarrow walking. 

Know that there is always a bit of trial and error when coming up with these activities. What works one day, may not work another day. While children do like routine and predictability, variation and novelty is also good for the brain as well, paradoxically. Try to stay flexible and give your kids 2-3 limited choices of something in each area when exploring what might work for them. Another idea is to have a visual chart with some of the ideas posted in plain view so that they can make a choice. 

And try to take as much opportunity to play with your kids. Truly play. No phone, no computer or tablet. Enjoy even a small amount of time to connect with them each day. This is another ingredient to helping your child meet their threshold; often times they are looking for connection and co-regulation with YOU. And if you are finding that you need some adult sensory strategies, check out my blog post for The Energetic Heart this month. Take care, and be well!