Category: Sensory Resources

Helpful Tools and Resources for Parents

On By justmymomsenseIn neurodiversity, Podcast, Sensory ResourcesLeave a comment

Parenting doesn’t come with a manual, but I’ve found tools and resources that make the tough days a little smoother. Whether you’re navigating sensory processing challenges, school struggles, or just need a moment to breathe, these resources have been a lifesaver for our family.

Below, you’ll find links to other sites I’ve found helpful, as well as my Favorite Things page, podcast episodes, and items from my Etsy shop, all curated to bring practical support, calm, and comfort to your parenting journey.

Explore these resources to help you manage parenting stress, neurodivergent needs, and everyday challenges with confidence.

Sensory Spectacle YouTube Channel

STAR Institute

These are a few of my Favorite Things

Embracing Neurodiversity with Dr. Matt Zakreski | Just My MomSense Podcast

Understanding How We Learn with Dr. Val | Just My MomSense Podcast

Just My MomSense Etsy Page

Understanding a Sensory Diet

On By justmymomsenseIn Sensory Processing Awareness, Sensory ResourcesLeave a comment

Although we tend to think of food when we hear the word “diet,” a sensory diet isn’t about food at all. It’s about providing the right kind of sensory input throughout the day to help kids (and adults) regulate, focus, and feel their best.

For our family, learning about sensory diets was so helpful. My kids both experience the world in ways that can sometimes feel “too much” or “not enough.” One might crave constant movement, while the other gets overwhelmed by sound or touch. Once we started understanding sensory needs, things began to make a lot more sense. Sensory diets are something I go back to a lot when I feel we’ve gotten too caught up in the day-to-day.

A sensory diet is a personalized plan of activities and strategies designed to give the brain the input it needs to stay regulated. It might include things like:

  • Deep pressure (weighted blankets, tight hugs, compression vests)
  • Movement breaks (jumping, spinning, swinging, or even pushing a heavy laundry basket)
  • Oral input (chewing gum, crunchy snacks, or using a chew necklace)
  • Calming input (soft lighting, noise-canceling headphones, or fidget tools)

Occupational therapists often create sensory diets tailored to a child’s specific needs, but parents can also integrate small strategies at home once they understand what works best for their child. Think of it as feeding your child’s sensory system the “nutrients” it needs to thrive.

Sensory input directly impacts how we feel, think, and behave. When a child’s sensory system is out of balance, they might seem “hyper,” “zoned out,” or “meltdown-prone.” These aren’t bad behaviors, they’re signals.

A well-balanced sensory diet helps:

  • Improve focus and attention
  • Reduce meltdowns and anxiety
  • Support better transitions between activities
  • Promote self-regulation and independence

You don’t need fancy equipment or a sensory room (though those are fun if you have the space). Start with small, intentional moments throughout the day:

  • Morning: Use a weighted blanket, bear crawls, or a quick dance session to wake up the senses.
  • Midday: Add movement breaks such as wall pushes, jumping jacks, or animal walks.
  • Evening: Try calming input before bedtime, like soft music, dim lights, or a lavender bubble bath.

Pay attention to your child’s reactions. What helps them focus? What calms them? What overstimulates them? That’s your roadmap.

If you’re just starting to explore sensory diets, take a deep breath. It’s a learning process and may be a game of trial and error until you figure out what works best. Some strategies might work one week and not the next (trust me, I’ve been there).

You know your child best. You see the cues others might miss. By tuning into their sensory needs, you’re helping them build lifelong skills in self-awareness and regulation.

A sensory diet isn’t a “one-size-fits-all” plan. Some days it’s five minutes of jumping on the trampoline and other days it’s a long walk outside after school. What matters most is consistency and compassion for your child and yourself.

When we start viewing behavior through a sensory lens, everything starts to click.

Supporting Sensory Needs with Everyday Tools

On By justmymomsenseIn Sensory Processing Awareness, Sensory Resources1 Comment

With October being Sensory Processing Awareness Month, it’s a great time to talk about how our nervous systems process the world around us. Some children (and adults) seek more sensory input, while others avoid it and often, kids can show a mix of both depending on the situation.

Understanding the difference can make daily life feel smoother, and having the right tools on hand can transform overwhelm into comfort.

Sensory Seekers and Avoiders: Two Sides of the Same Coin

  • Sensory Seekers crave input. They might spin, jump, chew, or touch everything around them because their nervous system wants more.
  • Sensory Avoiders are easily overwhelmed by input. Tags in clothes, sudden noises, or bright lights can feel like “too much,” leading them to pull away, cover ears, or resist.

It’s important to remember that these aren’t opposites that cancel each other out. A child can be a seeker in one area (loving spinning and swinging) and an avoider in another (hating sticky or itchy textures).

Having the right resources at home, in the classroom, or even in the car can help kids feel grounded and safe. Some examples:

  • For sensory seekers: weighted balls, chewable jewelry, swings, trampolines, or fidget tools.
  • For sensory avoiders: soft tag-free clothing, noise-reducing headphones, blackout curtains, or cozy calming corners.
  • For both: books that explain sensory differences, flexible seating options, or tools that can be adapted depending on your child’s comfort level.

I’ve been keeping a list of items we have used (or similar). You can explore them all on my Favorite Things page. Whether you’re parenting a seeker, an avoider, or a little bit of both, this list is designed to help you find what works best for your family.

Sensory needs don’t disappear with age, they evolve. The more we learn, the better we can support our kids (and even ourselves) with patience, empathy, and the right resources. If you’re just beginning this journey, know you don’t have to figure it all out alone and simple tools can make a big difference.

Quick Tips for Sensory-Friendly Theme Park Travel

On By justmymomsenseIn Sensory Resources, TravelLeave a comment

If you’re a parent or caregiver of a neurodivergent child, the thought of visiting a theme park can feel both exciting and overwhelming. Between the crowds, the noise, and the unexpected moments, there’s a lot to navigate. But here’s the good news: with the right tools and preparation, places like Disney World, Universal Orlando, and Legoland Florida can be magical for our sensory-sensitive kiddos.

In the latest episode of the Just My MomSense Podcast, I’m sharing some quick tips and tricks I’ve learned from traveling to these parks with my kids. Whether you’re planning your first big theme park adventure or want to improve the experience for your family, this episode is for you.

Listen to the full episode here or on your favorite podcasting platform!

To go along with the episode, I’ve created a printable Sensory Friendly Vacation Prep Kit available now in my Etsy shop:

  • Visual Schedule Cards to help kids understand the flow of the day
  • “My Day” prompt sheets to prep for big outings
  • “I Did It!” badge to celebrate bravery
  • “I Need a Break” card for when communication gets tough

Grab the kit here on Etsy

There’s no one-size-fits-all when it comes to sensory needs and that’s okay! What matters most is meeting your child where they are and giving yourself grace as you go. Theme parks can be a great experience for you and your family.

Have a favorite sensory travel tip? A must-visit quiet spot at a park? Share in the comments or send me a message I’d love to hear from you!

The Power of Scent: How Peppermint and Lavender Essential Oil Rollers Improve Anxiety and Daily Life

On By justmymomsenseIn Anxiety, Sensory ResourcesLeave a comment

There’s something powerful about scent. It has an ability to transport you to another time, calm your nerves, or even boost your energy. As a mom of two kids who navigate anxiety daily, I’m always looking for simple, natural tools to help ease our days.

I’ve always been aware of the benefits of aromatherapy and will often utilize Lavender oil at bedtime or as part of their sensory bins, as mentioned in a previous blog. But, it had been awhile since I had rollers in the house. I thought it was about time to order more.

Let’s start with peppermint. This was my go-to when I worked in office environments and would get headaches. My co-workers and I would always roll peppermint oil across our foreheads for some relief. At least the office smelled nice, right?

Peppermint was one of two rollers I ordered for the household. A quick roll on the wrists or a gentle inhale before tackling the day can help ease tensions and provide a positive pick-me-up.

Lavender was the other oil I ordered, since we were already fans. The rollers and the weighted blankets, as discussed in a previous blog, arrived on the same day. My 10 year old was on the couch watching football. I put the blanket over him and rolled some lavender on his wrists. Immediately he said “is this the best day of my life?” Clearly it’s a hit.

Anxiety can sneak up on my kids (and, let’s be honest, me too), especially right before bed. Lavender has been our go-to for these moments.

I have noticed that my 7 year old prefers the Peppermint and the 10 year old, the Lavender. But at bedtime, Lavender seems to win overall. They find the scents relaxing and are able to ask for the rollers now.

So why does something as simple as scent work so well? Certain scents can trigger the brain’s limbic system, which controls emotions, memory, and even heart rate. Peppermint is known to stimulate and invigorate, while lavender is widely celebrated for its calming and relaxing properties. For us, it’s less about the science and more about the results we’re seeing—and smelling.

If you’re thinking about giving this a try, here are a few tips:

  • Start Small: Some kids (and adults) can be sensitive to scents. Test a tiny amount first.
  • Involve Them: Let your kids choose which scent they’d like to use. Giving them agency makes it more exciting.
  • Create Rituals: Make the use of oils part of your routine, whether it’s a morning pick-me-up or a bedtime wind-down.
  • Keep It Accessible: Having the rollers within reach makes it easy to incorporate them into your day.

Sometimes, it’s the smallest changes that make the biggest difference. Adding these essential oil rollers to our lives hasn’t solved all our challenges, but it has given us another tool to navigate them with a little more ease. And you know how I am about having tools!

So, if you’ve been curious about the power of scent, I’d encourage you to give it a try. You might just find that a little peppermint and lavender are exactly what your family needs too. You can check out the rollers I ordered under the Essential header over on the These Are A Few Of My Favorite Things page.

How Weighted Blankets Improve Sleep, Reduce Stress, and Soothe Sensory Needs

On By justmymomsenseIn Anxiety, Sensory Resources1 Comment

There are no words for the excitement both of my kids had once their weighted blankets were delivered and they were under the covers!

The two we bought are linked on the “These Are A Few Of My Favorite Things” page.

These blankets provide gentle, evenly distributed pressure across the body. This comforting sensation, often called “deep touch pressure,” feels like a warm hug and can work wonders for your mind and body. Whether you’re looking for better sleep, stress relief, or sensory support, weighted blankets offer benefits for everyone—kids and adults alike.

There are so many benefits to a weighted blanket:

  • One is how they can help with sleep. By applying gentle pressure, these blankets boost the production of serotonin (the “happy hormone”) and melatonin (the “sleep hormone”) while keeping cortisol (the stress hormone) in check. A lot of hormones working together to improve sleep!
  • A weighted blanket is also great for stress relief. The pressure helps calm your nervous system, creating a sense of security and relaxation.
  • For kids (and adults!) with sensory processing challenges, autism, ADHD, or anxiety, weighted blankets can be a lifesaver. They provide a steady, grounding pressure that helps regulate sensory input and creates a feeling of safety.
  • Weighted blankets are amazing for emotional regulation. When my kids are having a tough time, getting under one of these blankets can make all the difference. It’s like hitting a reset button.

I’m big on putting as many tools in your tool box as you can. Sometimes that is something you can do like a breathing technique and others it can be an actual item. Weighted blankets are a tool for better sleep, less stress, and sensory balance. Our kids love their blankets!

Have you tried a weighted blanket? I’d love to hear how it’s worked for you. Drop your thoughts in the comments!

If you’d like to see the weighted blankets we picked out on Amazon (as pictured below), you can check them out here, along with a few of our other favorite things!

How I Set Up Sensory Bins For My Kids

On By justmymomsenseIn Sensory Resources1 Comment

We were in need of a Sensory Bin overhaul!

Our old sensory bin was out of sorts and were no longer engaging my 10 and 7 year olds. I was talking with a therapist who mentioned focusing on things you can touch, taste, smell, see and hear. That’s all I needed to hear! Although this makes sense and our old bins somewhat did this, I was able to refocus on the bins in a different way instead of just throwing random toys into it.

Sensory bins have become one of our go-to tools, offering endless opportunities for exploration, creativity, and emotional regulation. In this post, I’ll share the items we added to our new sensory bins.

What is a Sensory Bin?

Before we dive into the items I included, let’s quickly review what a sensory bin is. Simply put, a sensory bin is a container filled with materials that encourage hands-on exploration. These bins are designed to stimulate a child’s senses—sight, touch, smell, and sometimes even hearing—through various textures, colors, and items. Sensory bins are great for calming anxious kids, building fine motor skills, and promoting imaginative play. These bins can vary based on age and there are plenty of age appropriate items out there based on your child’s individual needs.

Our Sensory Bin Items

*All of these items can be found on the “These Are A Few Of My Favorite Things” page.*

Here is how we simplified our Sensory Bins:

1. Calming Strips (image taken from Amazon):

These are so cool! Calming strips are a fantastic tool designed to help children (and adults) self-regulate during moments of stress, anxiety, or overstimulation. These strips are a sensory-friendly solution, providing a textured surface that offers a calming tactile experience when touched or rubbed.

2. Fidget Toy Sensory Stone

I love how these stones feel! The Sensory Stone is a calming tool designed to provide immediate tactile feedback to help manage stress, anxiety, and sensory overload. Ideal for children and adults, this smooth, textured stone offers a soothing sensory experience when held and rubbed. It’s the perfect size to carry in your pocket, making it a discreet tool for on-the-go stress relief, whether at school, work, or home.

The sensory stone promotes mindfulness and grounding by providing a simple, calming action that helps users refocus their energy and reduce tension.

3. Zollipops Lollipops

I wanted to add something for taste with plenty of flavor but no dyes, which wasn’t easy to find. I came across Zollipops on Amazon which has been a great lollipop alternative.

Oral sensory input can help a person stay grounded. The repetitive, calming action of sucking on the lollipop can redirect attention from overwhelming thoughts or feelings, allowing the person to focus on the physical sensation of the treat. For those who experience overstimulation, especially in sensory-sensitive environments (like noisy or crowded spaces), the act of focusing on the sensation of the lollipop can serve as a grounding tool. It offers a quiet, non-intrusive way to redirect attention to a more controlled, manageable sensory experience, helping to reduce feelings of being overwhelmed.

4. Portable Sound Machine

A portable sound machine can be a valuable addition to a sensory bin, enhancing the sensory experience and providing a calming, immersive environment. This sound machine has varying sounds, such as white noise, nature sounds (rain, ocean waves, birds chirping) and gentle music, which can help create a relaxing atmosphere. These sounds can help mask background noises that may be distracting or overstimulating and help reduce stress and anxiety.

5. Mindfulness Stickers

The kids have used their mindfulness stickers to decorate their bins. These stickers are often designed with calming images, patterns, or inspirational phrases that encourage self-reflection, relaxation, and emotional regulation. By incorporating mindfulness stickers into a sensory bin, you can create an interactive, soothing, and engaging environment for children (and adults) to practice mindfulness, focus, and grounding. Some of the stickers help to practice proper breathing, others help with identifying emotions and remembering what we all have control over and what we don’t.

6. Lavendar for Smell

I already had these small jars and decided to repurpose them for the sensory bins. I added three cotton balls with a bit of lavender oil so it wasn’t too overpowering but they could also easily open the jar and smell enough of the scent. Lavender is widely known for its soothing properties, making it a go-to natural remedy for promoting relaxation and calmness.

7. Old fashioned pad and pen!

Drawing pictures and writing stories or random thoughts can all be a great way to ground yourself when feeling anxious. I found the pads and pens at Dollar Tree and the kids decorated their notepads with calming strips.

Customize Your Bin With What Works For You

Every child is unique, and sensory bins can be easily customized to suit your child’s preferences and developmental needs. My kids have already added various toys to their bins and I’m sure they will change over time. Whether you’re creating a calming space or encouraging imaginative play, these bins can provide endless benefits for your kids. What’s in your sensory bin? Share your favorite items in the comments below!

Anxiety in Kids

On By justmymomsenseIn Anxiety, Mental Health, Sensory Resources2 Comments

Anxiety is a very real thing.

If you grew up in the 80s and 90s (or earlier) like I did, then chances are anxiety wasn’t really discussed. When I look back at my childhood, I see difficulties I had…which was actually anxiety.

I personally find it hard to believe that in 2024 people still try to deny anxiety as a real thing or, on the other side, act like it can be easily cured. There is no quick fix. It isn’t something someone can just get over. It’s something you need tools for. Something you have to work on constantly. This is true in both adults and kids.

Bill Hader made a video for Child Mind Institute a few years back to talk about his anxiety. He makes a great analogy how he now works with it instead of feeling attacked by it:

I’ve wrote a lot about sensory overload and how overwhelmed anyone can be in different settings which may cause them to react in different ways. Sensory and Anxiety go hand in hand.

Children with sensory processing disorder often benefit from routine and predictability, as it helps to reduce anxiety and provide a sense of stability. – The Out-of-Sync Child

I see a difference in my kids’ anxiety when I can stick to a routine and also ensure they’re getting some sort of physical activity everyday. But that’s hard to do right? Life happens. People get sick, events pop up, not everyday can be a perfect copy/paste. Along with many other parents, I try my best.

There are so many great resources, toys and more that can help with both sensory needs and support anxiety. Check out A Few Of My Favorite Things for book suggestions and more!

There is so much available now for those who are dealing with anxiety themselves or live with someone experiencing anxiety. Searching on YouTube, TikTok, Instagram, and of course Google can lead you to an entire world of learning more. Below are just two of many links (since I don’t want to overwhelm you) that speak to Sensory and Anxiety specifically:

Sensory Anxiety: Not Your Normal Anxiety from the Star Insittute

Why We May See Similar Signs of Anxiety or Hyperactivity for People with SPD (A Video)

Anxiety will look different for everyone. Keep learning, keep breathing and find the tools to support you and those your love.

Sensory Overload

On By justmymomsenseIn Sensory Resources1 Comment

What does sensory overload look like for you? The truth is, sensory overload can look different for everyone.

According to Queensland Health:

Sensory overload is when your five senses—light, sound, taste, touch, and smell—take in more information that your brain can process. Overwhelmed by all the input, the brain responds as it would to a life-threatening situation and enters fight, flight, or freeze mode.

You can read more from Queensland Health by clicking here.

Understanding the why behind someone’s reaction to their environment is the key to helping them get through it. A child may seem like they’re acting out in a busy store, but in reality, the lights and sounds are just too much for them. An adult at a party may need to leave the room for a bit and get some fresh air. The music, smells of different food and all the people may feel incredibly overwhelming.

Recognizing your own or someone else’s symptoms when experiencing sensory overload can be so beneficial. You’re able to come up with a game plan, code words, bringing items like fidget toys or ear plugs; all the tools one may need in order to properly process the environment around them.

Once again I’m going to shout out Sensory Spectacle. Over on their site, they have downloadable resources under ‘Shop’ and some of which are free! Click here for a printable resource from Sensory Spectacle all about sensory overload. It contains helpful information and characteristics of sensory overload.

Our Favorite Vestibular Exercises

On By justmymomsenseIn Sensory ResourcesLeave a comment

Before I get into what some of our favorite Vestibular Exercises are, let’s review what the Vestibular Sense is.

According to NAPA:

The vestibular sense is small structures located in our inner ears which provide information to our brain about the position of our head, motion, and works with other sensory systems to tell us where our body is in space. 

When the vestibular system works correctly, the constant presence of gravity allows all our other sensory systems to work cohesively. The vestibular system contributes to our ability to balance, maintain an upright posture, and stabilize the head and body when moving. It has no effect on muscle strength which is also needed for postural control. – napacenter.org

Now we can into how the kiddos have fun while getting vestibular input!

First up, the Sensory Swing:

We have the Mesh Sensory Swing from Sensory Scout. The sensory swing is great because of the variety of ways it can be used. It can be a place to chill and read or it can be used building muscles by standing and swinging. Learn more about the benefits of swinging from Sensory Scout:

Next up we have an exercise puzzle mat!

I’m pretty sure I found these at the Target Dollar Spot, but we’ve had them for awhile so I’m not 100%. Each piece has a different exercise on it. We’ve combined them in a bin with dice. The kids will lay them out, roll the dice for the quantity or time they should do each exercise. It’s a great way to give them sensory input, get in some physical activity and have fun!

Finally, we have our trampoline!

When it doubt, jump it out! Our trampoline is in our backyard but having a smaller one for inside might be a good option as well. Jumping in the fresh air is always a great way to get some sensory input, work out frustrations and of course have lots of fun with a ton of laughter!

I do recognize that there are safety concerns when it comes to trampolines. Please be sure to set up proper precautions and supervise your child at all times.

These are just a few of our favorites but there’s so many options! We’ll have days where we’re rocking, climbing, dancing and more. Find what works best for you and your family!

For more on the Vestibular Sense:

NapaCenter.org

STAR Institute

Sensory Spectacle on YouTube