Managing Anxiety in Children: Sensory-Based Techniques for Parents

Anxiety is a normal part of childhood—but for some kids, it can become overwhelming. Worries that spiral, meltdowns before school, or difficulty sleeping might be signs that your child is experiencing more than just everyday nerves.

If your child is also neurodivergent or has sensory processing differences, their anxiety might be closely tied to how they experience the world. The good news? Sensory-based strategies can help reduce anxiety and bring calm to your child’s daily routines.

Understanding the Link Between Anxiety and Sensory Processing

Children who are sensitive to sound, touch, movement, or visual input may find everyday situations overwhelming. A loud classroom, scratchy clothes, or bright lights can all trigger anxiety because the nervous system goes into "fight or flight" mode.

Other children may not get enough sensory input and seek it in big, intense ways—which can look like restlessness, impulsivity, or frustration.

Sensory-based techniques help regulate the nervous system, providing comfort and helping children feel more grounded in their bodies.

Common Signs of Anxiety in Children

Every child expresses anxiety differently, but here are some signs to watch for:

• Avoidance of certain environments or situations (school, group activities, transitions)
• Excessive worry or repeated "what if" questions
• Difficulty falling asleep or staying asleep
• Physical complaints (e.g., stomach aches, headaches)
• Irritability, restlessness, or meltdowns
• Fidgeting, nail biting, or constant movement
• A strong need for routine or predictability
  

If these signs are ongoing, it may be time to explore sensory-based supports.

Sensory-Based Techniques to Support an Anxious Child

Sensory input can either calm or alert the nervous system. These techniques are simple, child-friendly ways to reduce overwhelm and help children feel safe and secure.

Proprioceptive Input (Deep Pressure & Heavy Work)

These activities help organise the body and calm the mind:

• Carrying a backpack with books
• Pushing a laundry basket
• Animal walks (bear crawl, crab walk)
• Squeezing a stress ball or therapy putty
• Using a weighted blanket or compression sheet at night
• Hug or burrito roll in a soft blanket
  
  

Vestibular Input (Movement)

Gentle movement can be very calming for some children:

• Rocking in a chair or hammock
• Slow swinging on a swing
• Bouncing gently on a therapy ball
• Going for a walk or scootering around the block
  

Note: For some children, fast spinning or swinging can increase anxiety. Observe how your child responds.

Tactile Input (Touch)

• Soft textures: fleece blankets, plush toys, smooth stones
• Sensory bins with rice, sand, or water beads
• Hand massage or lotion rubs
• Playing with kinetic sand or playdough
• Using a fidget toy or chewable jewellery
  
  

Auditory Input (Sound)

• White noise machine during sleep or quiet time
• Calming music (classical, nature sounds, binaural beats)
• Noise-cancelling headphones in noisy environments
• Rhythmic drumming or tapping
  
  

Visual Input

• Dim or natural lighting
• Visual timers or routine boards
• Watching a lava lamp, glitter bottle, or fish tank
• Looking at calming images or books
  
  

Olfactory Input (Smell)

• Lavender or chamomile essential oils (diffused or applied to clothing, if tolerated)
• Scented playdough or scratch-and-sniff stickers
• Familiar comforting scents like a parent’s shirt or blanket
  
  

Create a Sensory-Calm Space at Home

A calm-down corner gives your child a safe space to retreat and reset. Try including:

• A soft mat, bean bag, or weighted blanket
• Noise-cancelling headphones or quiet music
• Fidgets, soft toys, or chewy items
• A visual choice board of calming tools
• Dim lighting and familiar smells
  

Make it a positive space your child chooses to use, not a punishment or time-out area.

Pair Sensory Strategies with Emotional Support

While sensory tools support the body, emotional coaching helps build self-awareness. Try:

• Naming emotions: "You seem frustrated. Want to take a squeeze break?"
• Offering choices: "Would you like a quiet cuddle or to bounce on the ball?"
• Co-regulating: staying nearby, staying calm, breathing together
• Using visual tools like emotion charts or calm-down cards
  

Over time, your child will learn to connect their body signals with strategies that work.

When to Seek Professional Support

Sometimes, anxiety goes beyond what can be managed at home. Consider seeking help from a paediatric occupational therapist, child psychologist, or GP if:

• Anxiety affects daily life, sleep, or school participation
• Your child avoids most social or new situations
• Meltdowns happen frequently and are hard to recover from
  
  

Need help understanding your child’s sensory profile? Our Personalised Sensory Processing Assessment offers tailored insights and recommendations to support regulation and wellbeing.

Final Thoughts: Sensory Support Builds Emotional Safety

Managing anxiety is a journey—for both children and their parents. Using sensory tools isn’t about fixing your child, but supporting them in feeling safe, understood, and regulated.

Every deep breath, every hug, every calming space you create makes a difference.

You are your child’s safe place. And with the right tools, they can grow more confident, calm, and connected every day.

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