Sensory Input for Teens, College Students, and Adults

Recently I saw a post in the Grown & Flown Facebook Group:

My neurodivergent college student is about to leave for his first year of college. He obviously can’t take this sensory swing along and screw it into his dorm ceiling.

However, physical activities like this sensory swing and a climbing board have been very successful coping mechanisms while trying to get through studying and homework or to recover from general stress.

He and I are brainstorming replacement ideas and would love to hear what has worked for others.

And it got me thinking! What are age-appropriate sensory inputs for teens and older? We all have sensory needs, even as adults, how do we get these met? Using calming techniques with sensory strategies can be great for your mental health and stress relief.

My answer was: Occupational therapist here: Check if the gym has rock climbing. I also teach teens to start activities such as using a skateboard, lifting weights, and running to get sensory input. You can also look to see if there are any playgrounds nearby for swings. The hammock /hammock chair posted is a good idea. Compression sheets possibly.

But let's explore this a little deeper. We will look at the main calming sensory inputs, which are deep pressure, proprioception, and vestibular. And we will throw in tactile input for good measure.

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Deep Pressure Input for Sensory Modulation

Deep pressure is a form of sensory input that involves firm but gentle squeezing, hugs, or holding. It is often used as a calming technique to help with sensory modulation and emotional regulation. This type of input can help individuals with sensory processing disorder (SPD) or those who need sensory integration to feel grounded and secure. Sensory-friendly activities that involve deep pressure can be especially beneficial for self-regulation.

1. Massage: Regular massages can provide the deep pressure input needed to help relax and calm the nervous system.
2. Compression Sheets: These can help provide a gentle, evenly distributed pressure over the body. Twin Compression Sheets
3. Weighted Blanket or Plush: These are great for providing that comforting, grounding sensation. I've owned a few of these. This is my current weighted blanket.
4. Hug Pod: A pod-like structure that provides deep pressure and a safe space to relax. Hug Sleep Pod
5. Deep Pressure Vest: Often used for therapeutic purposes, these vests provide constant pressure that can be calming.
6. Body Sock: A stretchy fabric sack that provides full-body compression and can help calm and organize the sensory system.
7. Pressure Foam Roller: Useful for self-massage and applying pressure to different parts of the body.
8. Tight Clothing or Compression Garments: Compression shirts or leggings can provide continuous pressure throughout the day. Compression Clothing

Proprioception Input for Calming

Proprioception refers to the sensory input and feedback that tells us about body position, movement, and the amount of force our muscles need to use. Proprioceptive activities are crucial for sensory integration, helping improve coordination, body awareness, and emotional regulation. Vibration is also a great input. These activities are often recommended as part of sensory strategies to enhance sensory processing and provide sensory support.

1. Rock Climbing: An excellent activity that provides both proprioceptive input and a full-body workout.
2. Running: Great for proprioception and overall fitness.
3. Lifting Weights: Helps build muscle strength and provides significant proprioceptive input. Handweights
4. Yoga: Poses and stretches that engage muscles and joints can be very effective for proprioceptive input.
5. Martial Arts: Activities like karate or judo involve movements that provide proprioceptive feedback through joint compression and resistance.
6. Rowing or Kayaking: These activities engage multiple muscle groups and provide excellent proprioceptive input.
7. Dance: Engages various muscle groups and provides dynamic proprioceptive input.
8. Fitness classes: Group classes like Pilates, aerobics, or circuit training offer structured proprioceptive input through varied exercises.
9. Gardening: Digging, planting, and lifting (especially mulching!) can provide proprioceptive feedback and are also very therapeutic.
10. Carpentry or DIY Projects: Using tools and manipulating materials can offer great proprioceptive input and a sense of accomplishment.

Vestibular Input

The vestibular system is responsible for our sense of balance and spatial orientation. Vestibular input involves activities that stimulate the inner ear and can help improve balance, coordination, and spatial awareness. These activities are important for sensory integration and can provide significant sensory stimulation and support. Sensory-friendly activities that offer vestibular input are essential for those with sensory processing challenges.

1. Swings: Find playgrounds with swings or invest in a hammock swing for home.
2. Hammock Chair: Ideal for relaxing and getting that gentle vestibular input. Hammock Chair
3. Hammocks: portable hammocks are very popular right now and many campuses have hooks to hang them! Portable Hammock
4. Mini Trampoline: Excellent for indoor use, providing both proprioceptive and vestibular input.
5. Desk Chair that Spins: Great for vestibular input and can be fun and relaxing.
6. Indo Boards: Helps with balance and provides vestibular stimulation. This was a new idea for me, but I used something similar in the past. Indo Boards
7. Therapy Ball to Sit On: Good for maintaining balance and providing vestibular input while studying or working.
8. Roller Skating or Ice Skating: These activities challenge balance and provide significant vestibular input.
9. Trampoline and Ninja Parks: These are great places to go!
10. Bicycling: In the gym or outside, bicycling provides dynamic vestibular input and is great for fitness.
11. Skateboards: Many use them around campus, offering both vestibular and proprioceptive input.

Tactile Input for Sensory Stimulation and Self-Regulation

Tactile input involves the sense of touch and includes activities that provide various textures and sensations. This type of input is vital for sensory integration, helping improve tactile discrimination and sensory modulation. Tactile activities can be particularly calming and are often used as part of sensory-friendly activities and therapeutic strategies for sensory processing disorder (SPD).

1. Fidget Toys: These can be very helpful for those who need constant tactile stimulation.
2. Textured Blankets or Cushions: These provide different textures that can be soothing to touch.
3. Therapeutic Putty: Can be squeezed, stretched, and manipulated to provide tactile input and strengthen hand muscles.
4. Slime: A lot of teens love making slime!
5. Bath Brushes or Loofahs: Gentle brushing of the skin can provide tactile stimulation and help calm the nervous system.
6. Crafts like Knitting or Crocheting: These activities provide continuous tactile input and can be very calming.
7. Rubbing Carpet: The texture of carpet can provide a simple but effective tactile input that is grounding and soothing.
8. Velcro: this is another age appropriate item to play with!
9. Pottery or Clay Modeling: Working with clay provides rich tactile input and is also very creative and calming.
10. Cooking or Baking: Handling different textures of ingredients can provide a variety of tactile experiences.

Finding the right sensory input is crucial for teens and college students, especially those who are neurodivergent. Sensory strategies can help manage stress, improve focus, and enhance overall well-being. Remember, the goal is to find activities that are enjoyable and can be easily integrated into their daily routines.

If you have any other sensory input ideas or strategies that have worked well for you or your teen, please share them in the comments below. Let’s continue to support each other in finding the best ways to meet our sensory needs.