Dopamine and Sensory Regulation:

A Parent’s Guide to Supporting

Emotional Balance

As parents, we often notice how certain activities can either calm our children or send them into a whirlwind of energy and emotion. Behind these shifts is a powerful brain chemical: dopamine. Known as the "feel-good" neurotransmitter, dopamine plays a key role in motivation, pleasure, attention, and emotional regulation. Understanding how sensory experiences affect dopamine can empower parents to help their children stay balanced and regulated throughout the day.

🧠 What Is Dopamine?

Dopamine helps transmit signals in the brain related to reward, pleasure, and motivation. When dopamine levels are optimal, children feel focused, engaged, and emotionally stable. Too little dopamine can lead to low energy, difficulty concentrating, and irritability. Too much can result in hyperactivity or impulsivity.

🎨 Sensory Experiences That Increase Dopamine

Stimulating sensory input can boost dopamine levels, especially when it’s novel, exciting, or rewarding:

• Movement: jumping, dancing, climbing
• Music: upbeat tunes, drumming
• Visuals: bright colors, dynamic videos
• Tactile play: slime, sand, water
• Novelty: new foods, games, environments

Use these to energize a child who is sluggish or disengaged.

🌙 Sensory Experiences That Decrease Dopamine

Calming sensory input helps reduce overstimulation and bring dopamine levels back to a regulated state:

• Deep pressure: weighted blankets, tight hugs
• Slow movement: rocking, gentle yoga
• Soft sounds: white noise, nature sounds
• Dim lighting: cozy corners, reduced screen time
• Warmth: baths, snuggling

Use these to calm a child who is overstimulated or emotionally dysregulated.

🛠️ How Parents Can Use This Knowledge

• Create a sensory toolkit
• Observe and adapt to your child’s preferences
• Use sensory breaks during transitions
• Balance stimulation and calm
• Schedule set times in the day to check your child's regulation and help them meet their needs based on that information
• Collaborate with occupational therapists and mental health therapists for personalized strategies

Age-Specific Tips for Using Sensory Input to Support Regulation

Infants (0–12 months)

• Increase dopamine: Gentle bouncing, peek-a-boo, colorful mobiles, soft music
• Decrease dopamine: Swaddling, white noise machines, rocking, warm baths
• Tip: Use rhythmic routines and consistent sensory cues to help babies feel secure and regulated.

Toddlers (1–3 years)

• Increase dopamine: Dancing, sensory bins, water play, finger painting
• Decrease dopamine: Snuggles with a favorite blanket, quiet story time, dim lighting
• Tip: Offer sensory choices to help toddlers express preferences and build self-regulation skills.

Preschoolers (4–5 years)

• Increase dopamine: Obstacle courses, music games, imaginative play
• Decrease dopamine: Deep pressure activities (like pillow squishes), slow yoga poses, quiet corners
• Tip: Use playful language to guide transitions between high and low stimulation activities.

School-Age Children (6–12 years)

• Increase dopamine: Sports, creative projects, exploration-based learning
• Decrease dopamine: Weighted lap pads during homework, nature walks, breathing exercises
• Tip: Encourage self-awareness by helping kids identify what sensory input helps them feel “just right.”

Teens (13–18 years)

• Increase dopamine: Music playlists, social interaction, physical challenges
• Decrease dopamine: Journaling, mindfulness apps, cozy environments
• Tip: Respect their autonomy—invite them to co-create sensory strategies that work for their unique needs.

💡 Final Thought

Every child is unique, and their sensory needs may change from moment to moment. By tuning into how sensory experiences affect dopamine and emotional regulation, parents can offer compassionate, science-backed support that helps their child thrive—at every age. Learn more about how at Connected Counseling, in Carmel Indiana incorporates this sensory knowledge into mental health services.