SENSORY PLAY FOR HIGH-NEED DAYS: CALMING HEAVY WORK ACTIVITIES AT HOME
We’ve all experienced those days with our kids. Emotions are running high, there’s too much energy, and your little one seems on the verge of a meltdown. When kids are overwhelmed with sensory overload or are dysregulated, they are often needing grounding sensory input. This is where proprioceptive input, also known as “heavy work,” comes into play. Let’s talk about what it is, and how we can implement it when our kids need it the most.
Proprioception refers to the receptors in our muscles and joints that tell our brain where our body is in space. Proprioceptive input is engaging in activities that push, pull, lift, or squeeze against resistance. It can send calming signals to the nervous system, helping to soothe anxiety, promote regulation, and restore emotional calmness. Another category of heavy work is deep pressure. Deep pressure touch, such as big hugs, squeezing different body parts, like arms and legs, and squishing under a pillow can provide calm in the midst of sensory overload.
Why Does “Heavy Work” Work?
Heavy work is like a soothing reset button for a child’s body. While unpredictable sensory input can heighten overstimulation (like loud noises, bright lights, or scratchy fabrics), deep pressure and resistance work in the opposite way. Pushing heavy objects or squeezing thick materials releases grounding signals to the body that can lower heart rates and minimize stress and overwhelm. Best of all, you don’t need special therapy equipment to achieve this at home! Simple, everyday setups and household items can offer the sensory input that your child is looking for.
Having some of these strategies ready to go and being aware of them can help in those heightened moments in your home. When kids are overstimulated or overwhelmed, they may not be able to ask for these things outright, so knowing about them so you can provide some deep pressure or heavy work activities in the moment is like having the best tool in your overstimulation-solution toolbelt.
3 Heavy Work Setups at Home
What works for each kid may be different, so try a few different setups to see what works in your home. Here are three ideas to get you started:
Weighted Sensory Bin Pushes: Setting up a weighted bin push is an easy way to offer deep proprioceptive input. Fill a large plastic bin or laundry basket with heavy items. You could fill the bin with a sensory base, like bags of dyed rice or beans, or fill the laundry basket with books. Ask your child to help you “transport the cargo” across the room, either by pushing or dragging the bins. This gives their muscles the heavy work feedback through grounding movement.
Tip: Make it a game! You could play mail room and pretend they’re moving heavy packages, carrying buried treasure back to the pirate ship, or moving boulders to make a castle. The options are endless!
Squishing Homemade Play Dough: Play dough is a staple for fine motor skill development, but it can also work for heavy work activities. Mix up the dough together, letting kids work the mixing spoon and eventually squishing with their hands. Encourage your little one to flatten the thick dough with a rolling pin, punch it down with their fists, or even hide some beads inside and have them pinch and pull them out. This is great hand and arm pressure and can immediately help relieve tension. (Check out the best homemade play dough recipe here!)
Animal Walks: This is a fun one that the whole family can join in on! Have kids walk or move like different animals, for example bear crawl, crab walk, slither like a snake, jump like a kangaroo, and climb like a monkey. Big, gross motor movements like this provide great muscular and joint engagement and help kids get that heavy work done while having lots of fun.
Sensory Play Ideas at Your Fingertips
When your child is having a rough sensory day or you just need to do an activity, you don’t have 20 minutes to search websites or social media for an idea. We created Mothercould In Your Pocket to be your ultimate digital resource for instant sensory play ideas right on your phone. There are over 60 recipes with guided video tutorials, printable recipe cards in English and Español, and hacks for setting up and cleaning up. There are even printable activity packs for a quick activity. It takes the guesswork out of finding a good sensory recipe, and lets you get right to play, connection, and regulation.
High-need days can be challenging, but having a toolbox of heavy work activities gives you and your child a great way to get back to calm. Remember, sensory regulation is about channeling energy safely so that kids can get the sensory input they need in an effective way. Keep a few simple setups in mind, try a weighted bin push or dense play dough squeeze next time feelings boil over, and check out Mothercould In Your Pocket whenever you need instant inspiration. You’re ready for your next parenting win!