Discover the Top Sensory Calming Techniques: Grab The Complete Checklist
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Welcome back to the sensory safety series, where we continue our journey through the realm of sensory regulation. Throughout our exploration, we've emphasized the significance of understanding our sensory preferences, recognizing sensory triggers, and cultivating a sensory lens that connects our sensory experiences to our emotions. Today, we delve into a crucial aspect of this journey: sensory soothers and sensory calming techniques.
In this blog post, we will shed light on the power of sensory soothers, exploring various strategies, soothing sensory techniques, and activities that actively calm our senses. While sensory soothers may sound similar to sensory preferences, some slight distinctions exist.
Unlike sensory preferences, which serve as our guiding compass in choosing sensory environments, sensory soothers serve a different purpose. They are the cherished resources that come to our rescue during times of distress, offering respite and relief when our sensory systems become overwhelmed. Sensory preferences provide us with a foundation of comfort and alignment; sensory soothers are the lifelines that come to our aid when we find ourselves amid sensory overload.
In this blog post, we will explore a range of strategies and activities that actively soothe our sensory system. After providing a range of sensory soothing practices, we will conclude with a full sensory soothing checklist. This resource can assist you in identifying the specific activities and items that bring you solace and restoration. By prioritizing sensory safety, we can cultivate a stronger sense of self-care, resilience, and peace amidst life's sensory ebbs and flows.
How Do You Calm Your Sensory System?
Our sensory system is intertwined with our nervous system, so activities that calm our nervous system also function to calm our sensory system. Calming your sensory system involves creating an environment where your ideal sensory needs are met and implementing calming techniques that promote sensory regulation. Understanding your sensory profile and using strategies aligned with your sensory needs is key for calming down your sensory system. Here are some common calming techniques that help to calm both your nervous system and sensory system:
Deep Pressure: Applying deep pressure to the body can help regulate the sensory system. This can be achieved using weighted blankets, compression clothing, massage, or deep hugs.
Breathing Exercises: Deep, slow breathing can have a calming effect on the body and mind. Try diaphragmatic breathing, focusing on filling your belly with air as you inhale and slowly exhale. This calms down the nervous system by activating the vagus nerve. And because our sensory system is part of our nervous system, when we calm down our nervous system, it also helps to calm down our sensory system.
Sensory-Friendly Environment: Creating a calm and sensory-friendly environment can make a significant difference. This may involve reducing bright lights, minimizing loud noises, and organizing your space to minimize clutter. Having at least one place you can escape to that is sensory-friendly can make a huge difference.
Music and Sounds: Experiment with different music or sounds that have a calming effect on you. Some people find classical music, nature sounds, brown noise, or binaural beats soothing, while others prefer instrumental or ambient music.
Movement and Exercise: Doing gentle exercise or movement activities can help release tension and provide sensory input. This can include yoga, stretching, walking, rollerblading, or swimming. Weight lifting or HIIT training is a good option for people needing intense sensory input to regulate.
Aromatherapy: Certain scents, such as lavender or chamomile, are known for their calming properties. Consider essential oils or diffusers to introduce soothing aromas into your environment.
Visual Relaxation: Visual stimuli can significantly impact our sensory state. Experiment with calming visual aids such as nature scenes, calming colors, adult coloring, and visual imagery exercises. You may also prefer visual emptiness—in this case, putting a sleep mask or cool gel eye mask on your eyes may be the most soothing.
Finding the right combination of sensory soothing techniques may require some trial and error. It's important to listen to your body and pay attention to what works best for you. Incorporating these techniques into your daily routine allows you to establish a calming and supportive environment that helps regulate your sensory system and promote overall well-being.
How Do You Calm Down a Sensory Overload?
Calming down a sensory overload is a bit more challenging. Once we become overloaded, returning to our baseline will take longer. Sensory overload occurs when our sensory system becomes overwhelmed with stimuli, leading to feelings of stress, anxiety, and discomfort. It is helpful to distinguish between calming your sensory system and addressing sensory overload. While calming your sensory system involves finding techniques that promote relaxation and regulation continuously, calming sensory overload requires specific strategies to manage and reduce the overwhelming sensations and recover from sensory overload. This section will delve into targeted techniques to help you calm sensory overload and regain balance after a sensory meltdown or shutdown.
Remove or Minimize Triggers:
Find a quiet and calm environment to retreat to.
Dim the lights or create a darkened space to reduce visual stimulation.
Lower the volume or wear noise-canceling headphones to dampen auditory input.
Limit exposure to strong or overwhelming smells.
Opt for loose, comfortable clothing to minimize tactile irritations.
Deep Pressure Techniques:
Apply deep pressure by wrapping yourself in a snug blanket or using a weighted blanket or lap pad.
Engage in activities that provide deep pressure, such as squeezing stress balls or using a weighted compression vest.
Seek a deep hug from a trusted person or use self-applied deep pressure techniques, like a gentle self-massage.
You can also consider using a TENS unit for sensory input
Grounding Exercises:
Focus on your breath, taking slow, deep breaths to anchor yourself in the present moment.
Engage in mindfulness techniques, such as body scans or guided meditations, to redirect your attention away from overwhelming sensations.
Practice progressive muscle relaxation, systematically tensing and relaxing each muscle group to release tension and promote relaxation.
Sensory Input:
Engage in activities that provide regulated sensory input, such as taking a hot shower, swinging, pacing, bouncing on a therapy ball, or rocking in a chair.
Incorporate calming sensory activities like finger painting, playing with kinetic sand, or working with stress-relief toys like putty or slime.
Explore soothing sensory experiences like taking a warm bath with Epsom salts or using aromatherapy during relaxation time.
Time in Nature:
Retreat to nature if accessible to you. Natural surroundings can provide a sensory detox while also being restorative.
Take a walk or engage in gentle exercise outdoors to stimulate your senses in a soothing and grounding manner.
Connect with nature through activities like gardening, birdwatching, or simply sitting outdoors and focusing on the sensations around you.
Mindful Movement:
Practice gentle yoga or stretching exercises to release tension and promote relaxation.
Explore tai chi or qigong, which emphasizes slow, flowing movements to restore balance and calm the mind.
Engage in rhythmic and repetitive movements like walking, dancing, or rollerblading to help regulate your sensory system.
Each person's response to sensory overload is unique, so it will be helpful to experiment with different strategies and find what works best for you. These techniques can be combined and modified to suit your needs and preferences. Proactively implementing strategies when you become sensory overloaded can shorten your recovery time and restore equilibrium. If you find that sensory overload significantly impacts your daily life, consider seeking guidance from an occupational therapist or healthcare professional specializing in sensory processing to receive personalized support and develop a tailored plan for managing sensory challenges.
Sensory Soothing Checklist
Using sensory checklists can help us to better identify our sensory soothers. As an Autistic-ADHD person with alexithymia, I find sensory checklists useful because I have a hard time generating examples on my own and find it easier when examples are provided for me. Below, I’ve compiled a sensory soothing checklist encompassing various sensory domains. Take a moment to review the checklist and mark the soothers that resonate with you. Consider using the checklist to generate new ideas and try some of the sensory soothers on this checklist that you haven’t tried before!
Sensory Calming Checklist: Soothing Lighting
☐ Darkness: Finding comfort in a completely dark environment, free from any sources of light.
☐ Soft or dim lighting: Enjoying the calming effect of gentle or muted lighting, creating a cozy and relaxed atmosphere.
☐ Natural light or daylight: Feeling soothed by the presence of natural light or the warmth of sunlight.
☐ Himalayan salt lamp: Appreciating the soft, warm glow emitted by a Himalayan salt lamp, which can create a serene ambiance.
☐ Candlelight: Finding relaxation in the gentle flickering and warm glow of candles.
☐ Soothing ambient lighting: Preferring soft and diffused lighting that creates an overall sense of calmness in the environment.
☐ Twinkle or fairy lights: Finding comfort and tranquility in the gentle twinkling or shimmering effect of fairy lights or similar lighting decor.
☐ Light-filtering glasses: Using glasses with specialized lenses to filter and reduce harsh artificial light, promoting a more soothing visual experience.
☐ Light projector with calming images: Finding relaxation and comfort in projected light that displays calming and soothing images.
☐ Other _________________: Identifying any additional lighting preferences or experiences that bring you a sense of peace and well-being.
Consider the lighting options that help create a soothing and calming atmosphere for you. Experiment with different lighting sources and find the ones that align with your sensory preferences and promote a sense of relaxation. Personalize your environment to provide the ideal lighting conditions.
Sensory Calming Checklist: Visual Soothers
☐ Nature scenery or landscapes: Finding relaxation and tranquility in visuals depicting nature, such as landscapes, forests, or serene outdoor scenes.
☐ Soft, muted color palettes: Appreciating the calming effect of gentle and subdued color schemes, creating a peaceful visual atmosphere.
☐ View of water or nature: Feeling soothed by the sight of water, such as a lake, river, or ocean, or by having a view of natural elements from your surroundings.
☐ Lava lamp or bubble lamp: Enjoying the mesmerizing motion and gentle illumination provided by a lava lamp or bubble lamp.
☐ Relaxation or guided imagery videos: Finding comfort and relaxation by watching videos that offer relaxation techniques or guided imagery, creating a visual escape.
☐ Calming artwork or photographs: Finding solace in artwork or photographs that evoke a sense of calmness and serenity, such as nature-inspired or abstract pieces.
☐ Visual stimulation apps or programs: Engaging with apps or programs that offer visually stimulating content, such as interactive visuals or immersive experiences designed for relaxation.
☐ Other _________________: Identifying any additional visual preferences or experiences that bring you a sense of peace and visual comfort.
Consider the visual soothers that help you unwind. Explore different visual elements, colors, and stimuli that align with your preferences and contribute to a calming visual experience. Consider putting a kit of pleasing visual images together so that you can easily grab them when you need them.
Sensory Calming Checklist: Olfactory Soothers
☐ Lavender essential oil/sachets: Enjoying the calming and relaxing scent of lavender through essential oil or sachets to promote a soothing atmosphere.
☐ Freshly brewed coffee or tea: Finding comfort in the aroma of freshly brewed coffee or tea, which can provide a sense of warmth and relaxation.
☐ Vanilla or other calming scents: Finding comfort in the sweet and calming scent of vanilla or other scents that promote relaxation and a sense of well-being.
☐ Scented candles or wax melts: Creating a cozy and calming ambiance by using scented candles or wax melts with fragrances that promote relaxation and tranquility.
☐ Fresh flowers or plants: Bringing the refreshing and natural scents of fresh flowers or plants into your environment to create a calming and uplifting atmosphere.
☐ Chamomile or eucalyptus scents: Enjoying the soothing scents of chamomile or eucalyptus, known for their calming properties and ability to promote relaxation.
☐ Baking or comforting food aromas: Finding comfort in the aromas of baking or comforting foods, which can evoke feelings of warmth and relaxation.
☐ Other _________________: Identifying any additional aroma or scent preferences or experiences that resonate with you personally.
Consider the aromas and scents that bring you a sense of calm, comfort, or joy. Explore different options, such as essential oils, candles, or natural fragrances, that align with your preferences and create a soothing olfactory experience.
Sensory Calming Checklist: Auditory Soothers
☐ Calming music: Listening to calming music or instrumental tunes to promote relaxation and create a soothing auditory environment.
☐ Nature sounds: Enjoying the sounds of nature, such as birds chirping, waves crashing, or rain falling, to create a tranquil and peaceful atmosphere.
☐ White noise machine or app: Using a white noise machine or app to generate a consistent, soothing background noise that masks other sounds and promotes a sense of calm.
☐ ASMR videos: Finding relaxation and sensory pleasure through ASMR (Autonomous Sensory Meridian Response) videos, which feature gentle sounds and whispers that can elicit tingling sensations and promote relaxation.
☐ Guided meditation: Listening to guided meditation recordings or apps that provide calming voice instructions to help relax the mind and body.
☐ Soft, soothing voices: Finding comfort in listening to soft, soothing voices, such as audiobooks, podcasts, or recordings that have a calming effect.
☐ Other _________________: Identifying any additional auditory preferences or experiences that resonate with you personally.
Consider the types of sounds and auditory stimuli that bring you a sense of calm, focus, or relaxation. Explore different genres of music, nature sounds, or audio resources that promote a soothing auditory experience. Consider creating a playlist of your favorites so they are easily accessible during times of sensory overload.
Sensory Calming Checklist: Taste and Food Soothers
☐ Savoring a favorite comfort food or treat: Taking time to fully enjoy and appreciate a favorite comfort food or treat that brings you joy and comfort.
☐ Enjoying a safe food or comfort food: Finding solace in foods that provide a sense of safety and comfort, offering a familiar and satisfying experience.
☐ Enjoying a warm cup of tea or hot chocolate: Indulging in the warmth and flavors of a comforting beverage like tea or hot chocolate, providing a soothing and cozy sensation.
☐ Exploring different flavors and textures through mindful eating: Engaging in mindful eating practices to fully experience and appreciate the diverse flavors and textures of foods, enhancing your sensory enjoyment.
☐ Trying soothing foods like smoothies or soups: Opting for soothing foods like smoothies or soups that are easier to digest and can provide a comforting and nourishing experience.
☐ Experimenting with comforting flavors: Exploring flavors known for their comforting qualities, such as vanilla, cinnamon, or honey, and incorporating them into your meals or snacks.
☐ Sampling different types of chocolate or other indulgent desserts: Treating yourself to the pleasure of trying different types of chocolates or other indulgent desserts, indulging your taste buds in rich and satisfying flavors.
☐ Exploring herbal teas or infusions known for their calming properties: Discovering herbal teas or infusions that are known for their calming and relaxing properties creating a moment of tranquility and sensory delight.
☐ Other _________________: Identifying any additional taste preferences or experiences that resonate with you personally.
Consider the taste experiences that bring you comfort, pleasure, or relaxation. Explore different flavors, textures, and food options that soothe you and bring your sensory delight. Take time to savor and appreciate the sensory pleasures that food can offer.
Sensory Calming Checklist: Tactile Soothers
☐ Taking a warm bath or shower with different textured washcloths or loofahs: Enhancing the sensory experience of bathing by incorporating various textures through washcloths or loofahs.
☐ Engaging in tactile crafts or hobbies: Finding enjoyment in crafts or hobbies that involve tactile exploration, such as pottery, sculpting, or knitting.
☐ Exploring sensory bins or tactile sensory play: Engaging in sensory play activities that involve materials like rice, sand, or water beads to stimulate the sense of touch and provide a calming and satisfying experience.
☐ Enjoying the sensation of running fingers through kinetic sand or playdough: Engaging with materials like kinetic sand or playdough, which offer a unique tactile sensation and can be soothing and satisfying.
☐ Engaging in activities like gardening or working with soil: Finding pleasure in activities that involve direct contact with soil, such as gardening, planting, or potting plants.
☐ Seeking out touch-based activities: Exploring opportunities for touch-based activities like receiving a massage or practicing partner yoga to promote relaxation and a sense of physical connection.
☐ Other _________________: Identifying any additional tactile preferences or experiences that resonate with you personally.
Consider the tactile experiences that bring you comfort, joy, or relaxation. Explore different textures, materials, or activities that stimulate your sense of touch in a positive and soothing way. Embrace the opportunities to engage in tactile exploration and incorporate them into your sensory soothers.
Sensory Calming Checklist: Thermal Soothers
☐ Warm or cozy blankets: Finding comfort and relaxation by wrapping yourself in soft, warm blankets that provide a cozy sensation.
☐ Warm or cool compress: Using a warm or cool compress on specific body areas to soothe and provide relief.
☐ Heating pad: Applying a heating pad to provide warmth and relaxation to specific body parts.
☐ Hot or cold beverage: Enjoying the sensory experience of a hot or cold beverage, such as a warm cup of tea or a refreshing iced drink.
☐ Warm shower or bath: Taking a warm shower or bath to create a soothing and calming sensation for the body.
☐ Air conditioner or fan: Using an air conditioner or fan to create a cool and refreshing environment.
☐ Cooling gel packs or ice packs: Applying cooling gel packs or ice packs to provide a refreshing and cooling sensation to the body.
☐ Other _________________: Identifying any additional thermal preferences or experiences that bring you a sense of comfort and relaxation.
Consider the thermal soothers that help you feel cozy, refreshed, and at ease. Thermal soothers can also be helpful by providing sensory zaps to your systems which can be helpful when emotionally dysregulated. Explore different thermal sensations, temperatures, and stimuli.
Sensory Calming Checklist: Movement Soothers
☐ Gentle stretching or yoga: Engaging in gentle stretches or yoga poses to promote relaxation, flexibility, and body awareness.
☐ Rocking or swaying motion: Finding comfort and soothing sensations through rocking or swaying movements, such as using a rocking chair or hammock.
☐ Walking or hiking in nature: Taking walks or hikes in natural surroundings to enjoy the benefits of fresh air, gentle exercise, and the calming influence of nature.
☐ Swing or hammock motion: Feeling comforted and relaxed by the gentle swinging or rocking motion of a swing or hammock.
☐ Slow and rhythmic movement: Engaging in slow, deliberate, and rhythmic movements to promote relaxation and mindfulness, such as Tai Chi or slow dancing.
☐ Dancing or freestyle movement: Expressing oneself through dance or freestyle movement to release energy, uplift mood, and promote body awareness.
☐ Trampoline or bouncing on an exercise ball: Enjoying the bouncing and rhythmic movements provided by a trampoline or exercise ball, which can be energizing and soothing.
☐ Other _________________: Identifying any additional movement preferences or experiences that resonate with you personally.
Consider the types of movement that bring sensory calm. Reflect on the gentle stretches, rhythmic movements, or activities that help you feel grounded and connected to your body.
Sensory Calming Checklist: Social Soothers
☐ Time alone (no people): Feeling rejuvenated and recharged by having dedicated time for solitude and personal reflection.
☐ Having a designated ally: Having a trusted person who understands your needs and provides support and advocacy when necessary.
☐ Supportive and understanding friends or family members: Surrounding yourself with individuals who are empathetic, accepting, and understanding of your experiences and needs.
☐ Opportunities for meaningful connections: Seeking out and engaging in connections and relationships that bring fulfillment, understanding, and shared experiences.
☐ Communication strategies or visual supports to express needs: Utilizing effective communication strategies or visual supports that assist in expressing your needs and preferences to others.
☐ Access to support groups or online communities: Engaging with support groups or online communities where you can connect with like-minded individuals, share experiences, and offer mutual support.
☐ Other _________________: Identifying any additional social support preferences or experiences that resonate with you personally.
Consider the social support that helps you to re-regulate after a sensory meltdown. Which people in your life provide a sense of connection and understanding? Reflect on the types of relationships, communication strategies, and support systems that align with your needs and enhance your social experiences.
Sensory Calming Checklist: Environmental Soothers
☐ De-cluttering: Creating a clean and organized environment by removing excess items and minimizing visual distractions.
☐ Cozy and comfortable seating: Incorporating comfortable seating options that provide a sense of relaxation and support.
☐ Soft and soothing colors in the surroundings: Using soft, muted, or neutral colors in the environment to promote a calm and soothing atmosphere.
☐ Organizing workplace to be visually pleasing: Arranging and organizing your workspace in a way that is visually appealing and promotes productivity and focus.
☐ Access to a quiet and secluded area: Having access to a quiet and secluded space where you can retreat for privacy and uninterrupted focus.
☐ Incorporation of natural elements (e.g., plants, natural light): Bringing in elements of nature, such as plants or natural light, to create a sense of serenity and connection with the natural world.
☐ Other _________________: Identifying any additional environmental preferences or experiences that resonate with you personally.
Consider the environmental soothers contributing to your comfort, focus, and well-being. Reflect on the elements, organization, and aesthetics that enhance your surroundings and create an environment that supports your needs. Customize your environment to align with your preferences and create a visually pleasing and calming space.
Embracing Sensory Soothing: Nurturing Your Well-Being
Sensory soothers are powerful tools that can calm our nervous systems, restore balance, and provide respite during times of sensory overload. By incorporating sensory soothers into our daily routines, we can cultivate greater sensory regulation and resilience. Sensory soothers are unique to each individual. What brings solace and comfort to one person may not have the same effect on another. Through self-exploration and self-advocacy, we can uncover our personal repertoire of sensory soothers.
The sensory soothers checklist can serve as a guide to help identity which activities, items, and experiences bring the greatest sense of calm and restoration. From visual and auditory soothing to tactile and olfactory delights, there is a diverse range of sensory strategies available to support our sensory well-being.
The path to sensory soothing is not a one-size-fits-all journey. It is a continual process of discovery, adaptation, and self-reflection. As we navigate our daily lives, we may encounter new challenges and opportunities for sensory regulation. Let us approach these moments with curiosity, open-mindedness, and a willingness to explore new sensory soothers.
Incorporating sensory soothers into our lives is an act of self-care and self-empowerment. It reminds us that we have the agency to create environments that support our sensory needs and preferences. By nurturing ourselves with the power of sensory soothing, we strengthen our ability to navigate the world with resilience.
For further resources and support, I encourage you to explore the initial blog post in this series, which provides insights into the importance of sensory regulation. Additionally, you can delve into the blog post that explores the relationship between sensory regulation and emotions. If you are seeking additional tools, consider my sensory safety workbook, designed to guide you in creating a personalized sensory safety plan.
