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It might come as no surprise to you that someone who covers their ears, can’t stop fidgeting, or has an extremely limited food diet would benefit from more sensory support. It’s encouraging to see more and more wiggly students being given sensory accommodations like a spinning chair instead of being expected to sit still. And I love when children’s museums and aquariums offer noise-reducing headphones to the four-year-old crying because of the loud echoes.

Now I want to see if we can take it to the next level. Can we continue accommodating those glaringly obvious behavioral cries for sensory support and start becoming curious about the more subtle signs?

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One thing to keep in mind is that our nervous system is constantly taking in sensory information from both our external and internal world. Once those sensory signals come in, the brain processes the information, makes sense of it, and sends a message back out to the body — which is what we see as behavior on the outside.

This is why I cringe when I hear the debate, “Is it a sensory thing? Or is it behavior?” Because really, it’s all behavior. It’s our job to decode what the behavior means and whether there’s a sensory-related trigger associated with it. With that in mind, let’s talk about five subtle behavioral signs that tell me (a sensory processing specialist) that sensory processing might be part of the picture.

1. You feel restless, even when you’re exhausted

Ever feel like your brain is completely wiped out, you can’t focus on anything, and yet your body just keeps moving? Whether it’s constant leg tapping while watching a show or tossing and turning for hours before you fall asleep, this can be a sign that your sympathetic nervous system is clocking overtime hours. You need to get your parasympathetic nervous system to clock in and let the other guy go home.

When the sympathetic nervous system is in charge, your brain and body stay alert and ready for action. To turn it off, you need to speak directly to your nervous system and let it know you’re safe and not running from a bear.

Try a gentle, five or ten minute yoga or stretch routine.

2. You struggle to remain in the present

If your thoughts are stuck on something that already happened or consumed with anticipating something in the future, you’re missing important details and life that’s happening all around you right now. This might lead you to making careless errors on your homework, or putting the t.v. remote in the fridge. To stay connected to the present, you need to reconnect with your body — and sensory strategies can be a great shortcut for that.

Try using an acupressure mat or footrest, or roll your foot over a tennis ball. This small burst of intense sensory input and pressure helps draw your attention to the sensations happening in the present moment.

You could also try sucking on sour candy or putting a textured chew necklace in the freezer for those who want a bigger sensory experience.

3. You find yourself snapping and being irritable for no reason

I think most caregivers in 2026 can relate to this — not only from personal experience, but from watching our kids go through it too. How can someone seem completely fine one second and lose their cool the next?

As with all behavior, there can be many reasons. But one reason I see more and more often is that we’re not listening to our internal cues. That subtle stretch of your bladder signaling you need the bathroom. The heaviness in your limbs whispering that you need a break. Your empty, rumbling stomach screaming for its next meal.

Some people don’t recognize these sensory cues (called interoception) well enough. As a result, their basic needs aren’t met — and that affects behavior.

As a rule of thumb, when I start to feel moody “for no reason,” I take a basic needs inventory and ask myself: When was the last time I had water, used the bathroom, or ate something?

You might encourage a little one to gently push down on their lower tummy to build awareness of needing the toilet. Or have them sip ice-cold water and trace the sensation down to their belly, noticing whether it feels full or empty.

4. You get constant bumps and bruises from bumping into things

How dare those door frames and table edges get in the way — don’t they see us coming?

Proprioception is the sense that informs our brain about the position and movement of our body in space. Some people process this input differently, which can lead to a skewed internal body map. That directly affects coordination and how we navigate our environment.

They may misjudge force (think slamming a drawer or giving too-tight hugs) or inaccurately judge distance (knocking over drinks or bumping into door frames).

Challenging yourself to move slower and visually scan your surroundings throughout the day can help increase control over your movements. But for more sustainable results, it’s recommended to participate in activities that give the brain stronger proprioceptive feedback. Many of these are great for both children and adults:

• Gymnastics
• Martial arts
• Yoga
• Rock climbing
• Swimming

5. You feel drained after travel days, doctor/dentist appointments, or attending large gatherings

Do you ever find yourself needing long naps or feeling extreme fatigue after a medical appointment or once you finally settle into a hotel or AirBnB after travel?

It’s not just because you woke up early. It’s not just from lugging around a suitcase or crossing a time zone. It may be because your nervous system is at max capacity from processing all the sensory input those environments demand.

While sensory processing is usually automatic, new, unfamiliar, or unusually intense sensory input takes far more brain power to process.

Bright fluorescent clinic lights, bustling airport sounds, or an hour of dental drilling all place a heavy cognitive load on the brain. For some people, this leaves little energy for anything else that day.

As someone who experiences this myself, I’ve learned the best approach is preparation. Some ideas include:

• Clearing the rest of your day after a big appointment (don’t plan to go back to school or work)
• Bringing noise-reducing headphones to the airport — even if it doesn’t feel “that loud” — to conserve nervous system resources
• Carrying a lovey, squeeze fidget, or chew for calming input during appointments or travel

Sensory Support Comes First

Can I tell you a secret? I’ve been an occupational therapist for ten years, and I’ve seen some pretty unique, off-the-wall behaviors that weren’t necessarily triggered by a sensory need, but still responded well to a sensory strategy.

Even if a behavior isn’t caused by a sensory need, it can still benefit from a sensory strategy.

So the next time you’re trying to figure out how to address a behavior, start with sensory strategies first. Explore deep pressure, chewing, deep breathing, or reducing sensory input before jumping straight to behavior-based solutions.

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Laura Petix is a Filipino American, neurodivergent pediatric occupational therapist, author, and nationally recognized voice in sensory processing and nervous system–informed behavior support. She is the founder of The OT Butterfly, a leading education platform trusted by hundreds of thousands of parents, educators, and clinicians for translating neuroscience into practical, real-world strategies. With a background spanning clinical practice, research, and large-scale digital education, Laura is known for making complex sensory science accessible, affirming, and actionable.

Find more from her on instagram @theotbutterfly or her website www.theotbutterfly.com

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