Tag: Mental Health

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.

Sensory Avoiders

On By justmymomsenseIn Sensory Processing AwarenessLeave a comment

Yesterday was all about Sensory Seekers but today will be all about Sensory Avoiders. While seekers crave more input, avoiders experience the opposite. Their nervous systems process input as overwhelming, and they often react by withdrawing, resisting, or shutting down.

Recognizing the different types of sensory avoiders can help parents, caregivers, and teachers provide the right environment and support.

Vestibular Avoiders

The vestibular system controls balance and movement. Vestibular avoiders often dislike swings, slides, or activities that make them feel off balance. They may resist climbing, running, or spinning. Supporting them means allowing slow, predictable movement at their own pace and never forcing participation.

Proprioceptive Avoiders

The proprioceptive system gives feedback from muscles and joints. While many children love deep pressure, proprioceptive avoiders may resist hugs, dislike tight clothing, or avoid heavy lifting. Respecting their boundaries and offering gentler forms of input can help them feel safe.

Tactile Avoiders

The tactile system processes touch. Tactile avoiders may dislike certain fabrics, resist messy play, or pull away from unexpected touch. Tags in shirts, scratchy clothing, or sticky textures can feel unbearable. Support strategies include soft clothing, gradual exposure, and allowing choice in textures.

Oral Avoiders

The oral sensory system processes input through the mouth. Oral avoiders may be picky eaters, avoiding foods with certain textures or strong flavors. They may gag easily or resist toothbrushing. Providing a variety of safe, preferred foods and slowly introducing new ones can reduce stress.

Auditory Avoiders

The auditory system interprets sound. Auditory avoiders may cover their ears at loud noises, dislike crowded environments, or struggle with sudden sounds like vacuums or alarms. Noise-canceling headphones, quiet spaces, and preparing them for upcoming sounds can make environments more manageable.

Visual Avoiders

The visual system processes light and movement. Visual avoiders may dislike bright lights, avoid crowded or cluttered spaces, or find fast-moving visuals overwhelming. Soft lighting, sunglasses, and calm visual environments are helpful supports.

Sensory avoiders aren’t being difficult or picky. Their nervous systems are sending danger signals in response to overwhelming input. By understanding their unique sensory needs, we can help them feel more comfortable and secure.

Awareness of sensory avoiders allows us to shift from frustration to compassion. Supporting them isn’t about pushing them into uncomfortable situations, it’s about respecting their boundaries and creating safe, supportive spaces where they can thrive.

Reminder: Sensory Processing Difficulties aren’t kid-specific. It’s not something that goes away with age. There are ways to learn how to manage and support the day-to-day challenges and there are many adults that need support as well.

Sensory Seekers

On By justmymomsenseIn Sensory Processing AwarenessLeave a comment

Let’s talk about sensory seekers. While some people are more sensitive and may avoid sensory input, sensory seekers are the opposite. Their nervous systems crave more input in order to feel calm and regulated. Understanding the different types of sensory seekers and the sensory systems involved can help us better support kids and adults who are wired this way.

Vestibular Seekers

The vestibular system is all about balance and movement. Vestibular seekers crave activities like spinning, swinging, jumping, or running. They’re often described as “on the go” and may have trouble sitting still. Safe outlets include trampolines, swings, or dance breaks throughout the day.

Proprioceptive Seekers

The proprioceptive system helps us sense our body position through muscles and joints. Proprioceptive seekers love heavy work and deep pressure. You might see them crashing into furniture, giving tight hugs, or lifting and carrying heavy objects. Support them with weighted blankets, obstacle courses, or tasks like pushing a laundry basket or carrying groceries.

Tactile Seekers

The tactile system processes touch through the skin. Tactile seekers are drawn to textures and physical contact. They might touch everything around them, love messy play, or constantly seek hugs. Activities like sensory bins, playdough, water play, and textured fabrics can help meet their needs.

Oral Seekers

The oral sensory system processes input through the mouth. Oral seekers may chew on pencils, bite clothing, or prefer crunchy and chewy snacks. Chewable jewelry, straws, gum, and snack options like pretzels or apples are safe ways to provide oral input.

Auditory Seekers

The auditory system interprets sound. Auditory seekers often hum, tap, or make noises. They may love music, loud environments, or playing with instruments. Consider drumming, rhythm games, or music breaks to meet their sensory needs.

Visual Seekers

The visual system processes light and movement. Visual seekers are drawn to bright lights, colors, and moving objects. They may love light-up toys, spinning fans, or repeated video clips. Glow sticks, bubble tubes, and lava lamps are great tools for visual input.

Recognizing which sensory systems a child or adult seeks can help redirect behaviors into safe and supportive outlets. Instead of labeling them as restless or disruptive, we can see their actions as communication.

Supporting sensory seekers isn’t about stopping the need for input, it’s about understanding and meeting it in a way that helps them thrive.

Reminder: Sensory Processing Difficulties aren’t kid-specific. It’s not something that goes away with age. There are ways to learn how to manage and support the day-to-day challenges and there are many adults that need support as well.

How to Explain Sensory Processing to Friends, Family and Teachers

On By justmymomsenseIn Sensory Processing AwarenessLeave a comment

One of the biggest challenges of parenting a child with sensory difficulties isn’t just managing the day-to-day, it’s helping the people around us understand what’s really going on.

Since October is Sensory Processing Awareness Month, it feels like the perfect time to talk about how we can explain sensory processing to the friends, family members, and teachers who love and support our kids.

Most people want to understand, but they don’t know how. Sensory processing can feel invisible from the outside. A meltdown over scratchy tags or a refusal to eat certain textures can be mistaken as “bad behavior” or “picky eating.” That’s where our voice matters.

Here are a few ways to explain it simply:

Use relatable examples.
“Have you ever been stuck in a room with a flickering light or heard nails on a chalkboard? Imagine if your brain felt like that several times a day. That’s what it can be like for my child.”

Keep it short and clear.
“Sensory processing is how the brain interprets information from the five senses. For some kids, it’s turned up too high, for others, it’s turned down too low.”

Share what helps.
“It’s not about fixing my child; it’s about supporting them. Things like headphones, weighted blankets, or breaks can make a huge difference.”

Lead with compassion.
Sensory needs aren’t “bad” or “wrong,” they’re just different.

The more we talk openly, the more the people around us begin to understand. And that understanding builds patience, inclusion, and empathy.

This Sensory Processing Awareness Month, I encourage you to share a piece of your child’s sensory story with someone new: a teacher, a grandparent, a friend. Every conversation plants a seed of awareness, and together, we can grow a more compassionate community for our kids.

One more note: Sensory Processing Difficulties aren’t kid-specific. It’s not something that goes away with age. There are ways to learn how to manage and support the day-to-day challenges and there are many adults that need support as well.

Do you have a way you’ve been able to explain sensory processing? Share it in the comments below or connect with me on Instagram!

    You Don’t Have to Do the Whole School Year Today

    On By justmymomsenseIn Anxiety, schoolLeave a comment

    Last Tuesday was the first day of school in my area. We had an awesome summer full of fun, family, travel and friends! That would be a tough one to transition from normally, but this year both of my kids were going into new schools. If you’ve read this blog before, then you can probably assume that this caused plenty of anticipatory anxiety in my house.

    Last week, as we were navigating first-day jitters, endless forms, and figuring out new drop-off times, my husband and I reminded the kids (and ourselves):

    You don’t have to do the whole school year today. You only have to do today.

    It’s so easy to get caught up in the big picture:

    • The homework and projects that will eventually be assigned
    • The tests that will need to be studied for
    • The extracurricular activities and school events that fill the calendar

    But when we focus on everything all at once, it feels overwhelming before we even begin. That’s true for our kids, and it’s true for us as parents. We’ve been working on breaking it down into manageable pieces. Today we wake up, we eat breakfast, we get to school, we do our best. That’s it. Tomorrow we’ll do it again. One day at a time.

    As I write this, the Sunday Scaries are creeping in. If you deal with that too (as an adult or child), know that you’re not alone. Keep taking everything one day at a time. Look for the small victories, the things to celebrate and the mishaps to learn from.

    We don’t have to do all the days, we just have to do today.

    Embracing Neurodiversity | A Conversation with Dr. Matt Zakreski

    On By justmymomsenseIn neurodiversity, PodcastLeave a comment

    On the most recent episode of the Just My MomSense Podcast, I had the absolute joy of speaking with Dr. Matt Zakreski. Dr. Matt is a clinical psychologist who specializes in neurodiversity, giftedness, and mental health for kids and teens.

    As parents, especially those raising neurodivergent kids, we’re constantly seeking guidance, tools, and a little reassurance that we’re not alone. Dr. Matt brings all of that and more. Whether your child is diagnosed with ADHD, autism, sensory processing differences, or is simply a big-feelings kid who processes the world differently, then this episode is for you.

    What Is Neurodiversity?

    Neurodiversity is the concept that neurological differences, like ADHD, autism, dyslexia, and others are natural variations of the human brain, not deficits. Dr. Matt breaks it down beautifully in this episode, reminding us that being neurodivergent doesn’t mean something is wrong. It means your brain works differently and that difference brings value.

    Strengths-Based Parenting for Neurodivergent Kids

    Dr. Matt is passionate about focusing on what your child can do, rather than just what’s hard for them. Instead of seeing a meltdown as “bad behavior,” it’s about understanding what’s underneath, whether it’s sensory overload, anxiety, or an unmet need.

    He shares strategies for:

    • Building emotional regulation skills
    • Creating safe, affirming environments at home and in school
    • Encouraging self-advocacy in neurodivergent children

    Navigating School and Advocacy

    A big part of our conversation centered on school and Dr. Matt offers practical advice for:

    • Talking to teachers and schools about your child’s needs
    • What to look for in an inclusive education environment
    • How to advocate

    Listen Here!

    Also available on your favorite podcasting platform.

    Connect with Dr. Matt Zakreski

    Visit his website: drmattzakreski.com
    Follow on Instagram: @drmattzakreski

    Let’s Talk About It: May is Mental Health Awareness Month

    On By justmymomsenseIn Mental Health, PodcastLeave a comment

    Today on the Just My MomSense podcast, we’re talking about something that impacts all of us: mental health.

    May is Mental Health Awareness Month, and it’s a powerful reminder that we deserve to check in with ourselves just as much as we check in on our kids. As parents and caregivers we often put our own well-being on the back burner. But mental health is health and it matters more than we sometimes admit.

    🎧 Listen to the episode here

    Therapy & Finding Support

    • Psychology Today Therapist Finder
      psychologytoday.com/us/therapists
      Find a licensed therapist in your area and filter by insurance, specialty, and more.
    • Therapy for Black Girls
      therapyforblackgirls.com
      A space to support the mental health needs of Black women and girls.
    • Therapy for Black Men
      therapyforblackmen.org
      Reducing stigma and increasing access to therapy for Black men.
    • Open Path Collective
      openpathcollective.org
      Affordable counseling options for individuals and families—often between $40–$70 per session.

    Support for Parents & Caregivers

    • NAMI – National Alliance on Mental Illness
      nami.org | HelpLine: 1-800-950-NAMI (6264)
      Offers free education, advocacy, and support for individuals and families.
    • Parent to Parent USA
      p2pusa.org
      Connects families of children with special needs, including mental and behavioral challenges, for peer-to-peer support.
    • The Mighty
      themighty.com
      A compassionate community where people share stories and experiences related to mental health, chronic illness, disability, and caregiving.

    For Kids & Teens

    • Child Mind Institute
      childmind.org
      Tools and tips for supporting children’s mental wellness, from anxiety to ADHD and everything in between.
    • Crisis Text Line
       Text HOME to 741741
       crisistextline.org
       Free, anonymous support from trained crisis counselors—available 24/7 via text.

    In Case of Emergency

    • 988 Suicide & Crisis Lifeline
      Call or text 988
      988lifeline.org
      Free, 24/7 support for people in distress or those supporting someone else.

    You’re Not Alone

    Whether you’re dealing with burnout, anxiety, or just feeling “off,” please know that your mental health is worth prioritizing. Even five minutes of stillness, asking for help, or talking with a trusted friend can make a difference.

    You are not failing. You are human. And you are doing an incredible job.

    Let’s break the silence, reduce the stigma, and remind each other: it’s okay to not be okay. 

    Just My MomSense Podcast Is Live! Here’s What You’ve Missed (So Far)

    On By justmymomsenseIn PodcastLeave a comment

    Just My MomSense: The Podcast is officially out in the world! I was excited (and a little nervous!) to finally hit publish on these first few episodes.

    If you’re new here: I’m not an expert. I’m a mom learning, growing, and doing the best I can just like you. This podcast is a space for parents, caregivers, and anyone navigating the world of raising humans.

    Let’s take a look at the first three episodes in case you missed them:

    Episode 1: Introducing Just My MomSense

    This one is short and sweet! I talk about why I started this podcast and what you can expect going forward. Every good series needs a Pilot episode!

    🎧 Listen here

    Episode 2: Understanding the 8 Senses

    In this episode I dive into all eight senses: what they are, how they work, and why understanding them is essential for supporting your kids (and yourself)

    🎧 Listen here

    Episode 3: How We Learn with Dr. Val

    This episode has my first official guest, my friend Dr. Val!  We talk all about how we really learn. We dive into the different learning styles and explore why recognizing these styles matters for kids and adults alike. 

    🎧 Listen here

    More to Come!

    Looking forward to more interviews with experts and incredible parents, solo chats sharing my own tips, and resources I’ve found helpful along the way.

    If you’ve listened, THANK YOU!

    Subscribe on your favorite podcast app, and if you like what you hear, leave a quick rating or review. It helps so much in getting the word out.

    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!

    Let’s Talk About Sensory Processing Awareness Month

    On By justmymomsenseIn UncategorizedLeave a comment

    Although I’m a bit late with this year’s post, we are still in October which means it’s Sensory Processing Awareness Month!

    If you’ve spent any time on my blog, you know sensory processing disorder (SPD) is a topic close to my heart. It’s something that shapes our daily lives, from the way we plan our days to how we navigate public spaces, and even how we handle the unexpected.

    What is Sensory Processing Disorder?

    For those who may not be familiar, Sensory Processing Disorder is a condition where the brain has trouble receiving and responding to information that comes in through the senses. Imagine living in a world where bright lights feel like they’re burning your skin, loud noises pierce your ears like sirens, or even a hug feels overwhelming. That’s what it’s like for many individuals with SPD.

    But here’s the thing—everyone experiences sensory input differently, so SPD manifests in many different ways. Some may be hypersensitive, others may seek out sensory input, and some fluctuate between both extremes.

    Our Journey with SPD

    Our family’s journey with SPD hasn’t been based on one specific thing. It was many pieces of a puzzle that when put together meant that being bothered by a tag on a shirt wasn’t about the specific tag. We’ve learned that sensory overload isn’t just about loud noises or bright lights—it can be the little things, too. Things that might seem inconsequential to someone without SPD. For example, socks with seams or a jacket that feels “wrong” can make or break a day. These are the types of things that many people don’t even think about, but for those with SPD, they can feel monumental. It was all part of a bigger picture. Learning more about sensory input, how the brain works and how everyday things that we take for granted can be so challenging for those with sensory processing difficulties, has shaped the way we look at our everyday life.

    Tips for Navigating SPD

    Resources like The Star Institute, Sensory Spectacle, reading books or following social media accounts like Sensory Processing Disorder Parent Support has helped in expanding our understanding.

    I have a page on this blog with a few of my favorite things including book recommendations, toys and more!

    I wanted to take a moment to share a few things that have helped us manage day-to-day life with SPD. Of course, every child is different, but these strategies have been game-changers for us:

    1. Create a Sensory-Friendly Space: This doesn’t have to be fancy, but having a designated area where your child can retreat to when feeling overwhelmed can be so helpful.
    2. Incorporate Sensory Activities: Sensory play has become a regular part of our routine. Whether it’s a bin of rice for tactile exploration, deep pressure activities like jumping on a trampoline, or using noise-cancelling headphones, finding what works for your child is key.
    3. Plan Ahead: We try to be proactive instead of reactive. When heading out for potentially overwhelming activities, we prepare by bringing sensory tools (like fidget toys or a favorite texture) and discussing ahead of time what to expect.
    4. Communicate Openly with Others: I’ve learned the importance of advocating for my child. Explaining SPD to teachers and family members, has helped them understand why certain accommodations or reactions are necessary. We’ve had to embrace being the voice for our child until they can speak for themselves.

    Every person with SPD experiences the world uniquely, and that deserves recognition.

    I hope that by sharing our experiences, I can help shed some light on what it’s like to navigate life with sensory processing disorder and offer a bit of encouragement to other parents who may be feeling overwhelmed or alone on this journey. We may not have all the answers, but we’re learning everyday.

    Happy Sensory Processing Awareness Month!