Using Sensory Play to Help Children Regulate Big Feelings

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Big feelings are a normal part of early childhood. Frustration, excitement, overwhelm, and tiredness can all feel enormous to little ones that are still learning how to make sense of the world. How can we parents facilitate our children to sit with these emotions, recognise them and regulate?

Well sensory play can be seen as a tool, we see sensory play as more than just play - it’s a powerful way to help children regulate emotions, feel safe in themselves, and move through big feelings with support.

Why big feelings feel so big for children

Young children don’t yet have the brain development or language skills to regulate emotions the way adults do. When a feeling arrives, it often takes over their whole body and they don't know what to do with it.

So what looks like a tantrum, meltdown, or withdrawal is often a child saying:

• “This feels like too much.”

• “I don’t know what to do with this feeling.”

• “I need help to feel safe again.”

Sensory play offers that help - without requiring words.

How sensory play supports emotional regulation

Sensory play works directly with the nervous system. By engaging the senses, children are automatically guided back into their bodies, helping them feel grounded and calm.

Sensory stimuli can:

• Slow the nervous system

• Reduce stress and overwhelm

• Help children release built-up tension

• Create a sense of safety and predictability

When a child feels safe in their body, emotional regulation becomes possible for them.

Sensory play activities that support big feelings

We understand that not all sensory play is calming and that’s okay. Different emotions need different kinds of support. Here are a few ways sensory play can help during emotional moments:

1. Water play for calming

Water has a naturally soothing effect, children are naturally drawn to water and easily mesmerised by it. Water play can include pouring, scooping, splashing, or simply feeling water run over hands can help slow breathing and release tension.

Try offering a small bowl/container of water, playing at the sink, or bath-time exploration when emotions feel heightened especially sometimes before bed .

2. Deep pressure & touch

Activities that involve squeezing, pushing, or holding provide deep pressure sensation, which can be very regulating.

For example:

• Squishing play dough

• Holding a soft weighted toy

• Being wrapped up in a blanket

• Placing and pressing their hands into soft materials

These sensations can help children feel secure and safe.

3. Texture exploration

Exploring textures allows children to focus attention outward, rather than staying stuck in an overwhelming emotion.

• You can offer materials like:

• Soft fabrics

• Natural wooden toys

• Sand or dry rice

• Sensory play mat (check ours out here)

Let your little one choose what feels good to them, and what they take to the most.

4. Movement-based sensory play

Some children need movement to release big feelings.

Movement options can include:

• Rocking

• Dancing

• Jumping

• Crawling through tunnels or over a little obstacle course

• Pushing or pulling objects

Movement helps release adrenaline and brings the body back into balance.

Following your child’s cues

The most important part of using sensory play for regulation is following your child’s lead and learning what sensory play helps regulate the moments that are a lot for them.

Some children will want quiet, slow sensory stimuli. Others need active movement before they can settle. There is no one-size-fits-all approach.

Your role is to:

• Offer the sensory experience

• Stay nearby

• Avoid rushing or correcting

• Let your child decide how to engage

This helps builds trust and emotional safety.

Sensory play is not a distraction - it’s support

Sensory play isn’t about stopping emotions or distracting your little one from how they feel. It’s about supporting their bodies while those feelings move through.

When children learn that big feelings are met with calm support rather than pressure or a reactive response, they begin to develop lifelong emotional resilience. Sensory play is a tool we can use, and it's a great way for us parents to connect with our little ones in those moments they need us.

A reminder for parents

You don’t need to fix every feeling.

You don’t need to calm things instantly.

And you cant always be the calm, especially if you are feeling heightended by your own emotions, or have had an off day. We are only all human, we are learning ourselves and we are doing the best we can with sometimes the limited energy we are left with.

So next time your little one is experiencing a great overwhelm of emotions, throwing themselves on thr ground or yelling with frustration, try offer sensory support and staying present. You are teaching your child that emotions are safe, manageable, and temporary.

As you know at Nosey Toesie we love all things sensory play, so realising and understanding it is something we can use to support those moments that feel big for our little ones, makes it that little bit more easier to show up and be the calm they need.

Much love to all the parents/caregivers, you are doing a wonderful job and we are always only doing our best.

Nicole & Penny

Nosey Toesie x

Texture exploration with a side of fresh air

This blog is for general educational purposes only. Always supervise children during sensory play and adapt activities to suit your child’s age and needs.