Self-Care for Parents of Sensory Kids: Why Your Regulation Matters

Hi, it’s Katie B and Sid.
(Well… Sid didn’t actually hike up the mountain—but honorable mention, I guess? 🤷🏼‍♀️)

When we started Sensory Sid, our goal was simple: to help families navigating sensory processing challenges by sharing helpful tools and info.

But recently, I’ve realized we’ve been missing a big part of the equation.

What About You?

You—the parent, grandparent, caregiver, or therapist.
What are you doing to take care of yourself? To stay regulated? To breathe?

I know, I know… “self-care” is everywhere right now. But I’m not talking about bubble baths or spa days (unless those work for you). I’m talking about regulation.

Because here’s the truth:
If you’re dysregulated, it’s going to be tough to help your sensory kid regulate, too.

Why Your Regulation Matters

When you are regulated, you can show up more fully and effectively for your sensory child. You’ll be more present, more patient, and more equipped to respond—not just react.

And guess what? You don’t need hours or even 30 minutes.
Sometimes all it takes is one mindful breath.

Here’s what I do when I start feeling tense, can’t take a deep breath, or get snappy with others:
→ I move my body. Preferably outside.
Even a quick walk helps. But when that’s not realistic (because, life), I find small moments that still make a difference.

Small Moments That Make a Big Difference (30 Seconds or Less)

Try these micro-self-care tools throughout your day:

1. Breathe

Pay attention to your breath. Is it shallow? Tight? Held?
Take just one deep, conscious breath. It can ground you more than you’d think.
👉 Want to try it with your child? Here’s a link to some of our favorite deep breathing activities.

2. Write It Down

Feeling mentally overloaded? Jot down your to-dos or set reminders on your phone.
Getting them out of your brain can free up space for presence.

3. Do One Thing at a Time

We multitask constantly—but the act of being present with what you’re doing can be very regulating.

Take a shower and just shower.
Make the coffee and enjoy the process.
Go to the bathroom… without your phone 😅

These small moments of mindfulness help reset your nervous system.

Slightly Longer, Totally Worth It

If you have a little more time, these ideas can help bring you back to center:

1. Move Your Body

Movement is regulation. It could be:

Yoga, qigong, or stretching
A walk or workout
Dancing in your kitchen
Playing a sport or tossing a ball with your kid

2. Do Something You Enjoy

Read a book. Listen to music. Work on a hobby. Even 10 minutes matters.
Just try to do only that thing—without sneaking in emails or chores.

3. Join the Play

Your child is playing—why not join in?
Get silly, laugh, and be present. You’ll both benefit, and it can feel surprisingly refreshing.

Bonus Tip: Share the Sensory Fun

Many sensory activities you do with your child can also benefit you.
From deep pressure to rhythmic movement, these tools regulate nervous systems—big and small.

So next time you’re doing sensory play or calming strategies with your child, join them, and try tuning in to your own body.

Need Ideas? I’ve Got You

If you want recommendations for YouTube channels or videos to help you move, breathe, or wind down, just reply to this message or email me at katie@sensorysid.com. I’d love to share what works for me!

Take Care of You, So You Can Care for Them

Being there for your sensory kid starts with being there for yourself.
It doesn’t have to be fancy. It doesn’t have to be long. But it does have to happen.

So, what’s one small thing you can do today to fill your bucket?

You deserve it. And your kid deserves the best version of you, too.

❤️
Katie (and Sid)