You plan the day around naps. You pack snacks, water bottles, the favorite stuffie, maybe even a backup outfit. You check the weather, pick the perfect window of time, and try to manage everyone’s needs. And still—it falls apart. You just wanted to enjoy a simple family outing. But instead, your child is clinging to you the second you walk in the door. Or they’re melting down in a way that makes the whole place turn and stare. Or they’re so dysregulated that no one is having a good time.

In this blog:

• Why family outings are a perfect storm for sensory overload

• 3 simple tips that can help make outings feel easier and more manageable

Just so you know, this blog is based on my and my guests’ personal experiences, and research I’ve done as a pediatric occupational therapist. None of the below is medical, occupational therapy, or feeding therapy advice. When you buy through links on this page, we may earn a commission. Learn more about affiliate links.

If you’ve ever left a museum, zoo, or even just a restaurant wondering, “Why can’t we just have a normal day out?”—you’re not alone. 

The truth is, family outings are incredibly hard when your child has sensory sensitivities.

Let’s talk about why

1. Outings are sensory wild cards

At home, your child has some level of predictability. They know what to expect, how things feel, sound, smell. And likely, you usually follow a similar routine. Outings? Not so much.

Even places that are meant to be “kid-friendly” can be totally overwhelming:

• Bright fluorescent lights

• Busy rooms filled with other children screaming

• Crowded spaces with fast movement and unpredictability

• Strong smells from food courts or cleaning supplies

• Touch experiences that might not feel good for them—like grass, sand, or sticky hands

When a child experiences sensory sensitivities, their nervous system is constantly taking in everything—and trying to decide what’s safe, what’s too much, and how to respond. That’s a full-time job for their brain and body. No wonder they’re falling apart by the time you get to the front gate.

2. When a child experiences sensory sensitivities, their nervous system is constantly taking in everything—and trying to decide what’s safe, what’s too much, and how to respond.

That’s a full-time job for their brain and body. No wonder they’re falling apart by the time you get to the front gate. 

3. There’s a ton of pressure on you

Let’s be honest: when an outing goes off the rails, it doesn’t just impact your child. It hits you, too.

You’ve probably worked hard to set things up to go well. You wanted this to be fun. Maybe even meaningful. So when your child melts down or refuses to participate—or when you end up walking out ten minutes in—it can feel like a gut punch.

Especially if the world around you doesn’t understand what’s going on.

“Why can’t they just enjoy it?”
“It’s not that loud in here.”
“You let them get away with too much.
The judgment, whether it’s real or imagined, adds another layer to the stress.

And this may cause you to inadvertently pressure your child too, furthering the cycle.

So what can you do?

I go into this in a lot more depth in my upcoming course, Sensory Made Simple, including a bonus episode dedicated just to surviving (and actually enjoying!) outings. But for now, here are 3 small shifts that can make a big difference:

Tip 1: Don’t force it

If your child is overwhelmed the second you walk in, it’s okay to pause—or even leave. Let them warm up at their own pace. Some kids need time to observe before they can participate. It’s not a failure. It’s you meeting them where they are.

Tip 2: Pack an “emergency regulation bag”

This can include things like noise-canceling headphones, sunglasses, a blanket to sit on, a familiar fidget, or snacks that are comforting and grounding. Sometimes, just having those items on hand can help your child regulate enough to enjoy even a small part of the outing.

Tip 3: Start with a soft landing

Before diving into the action, let them settle. That might look like hanging back in the lobby, sitting in the car with music for a few minutes, or giving them a grounding activity (like deep pressure or a quick wiggle/stretch break) before walking in. It’s a simple shift that can change everything. ***Pstt this is also a great time to offer water and a snack, as kids with sensory differences often have a hard time realizing if they are hungry, thirsty, or need to use the restroom. Making sure these needs are met can help your outing be more successful!

Before you go, I want you to know you're amazing! You are parenting a child whose nervous system experiences the world in a completely different way. And you’re showing up anyway, even when it’s exhausting.

That’s what matters.

And if today’s tips helped you exhale even a little, just wait until we dive in fully inside Sensory Made Simple. I’ve got a whole bonus section dedicated to this—so you can feel confident going out and know what to do when things don’t go to plan.

Because you and they deserve to enjoy outings together 💗

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