Discover Your Sensory Preferences: The Complete Checklist
Welcome back to the mini-series on cultivating sensory safety! Throughout this series, we have delved into the realm of sensory regulation and its profound impact on our self-regulation. We've explored the importance of developing a sensory lens and crafting a comprehensive sensory safety plan.
Today, we will delve deeper into developing a sensory lens by incorporating practices like sensory diets, utilizing sensory checklists, and identifying sensory preferences. Personally, it wasn't until I reached the age of 37 that I discovered the power of a sensory lens and began prioritizing my sensory well-being. Once I had a sensory lens from which to understand my experiences, I could finally start healing my relationship with my body. So today’s article is all about sensory exploration (exploring our sensory world is a key ingredient in developing a sensory lens!).
In this blog post, we will explore:
The concept of a sensory lens
How to develop a sensory lens
Sensory diets
Sensory preference checklists
Strategies to explore your sensory profile and identify your sensory preferences
What is a Sensory Lens?
In our ongoing journey towards cultivating sensory safety, one vital aspect we explore is the development of a sensory lens. But what exactly is a sensory lens?
Think of a sensory lens as a unique pair of glasses that allows you to see and understand the world through the filter of your sensory experiences. It's like putting on a special set of goggles that bring awareness to how your senses shape your perception and impact your daily life. With a sensory lens, you become more attuned to the profound influence of sensory inputs on your emotions, thoughts, and overall well-being.
Building a sensory lens serves as the crucial first step in creating a comprehensive sensory safety plan. But don't be fooled by its apparent simplicity, for this initial step holds immense significance, particularly for neurodivergent people. Many of us have experienced a disconnection from our bodies due to the years spent masking our true selves, clouding our awareness regarding our authentic sensory preferences and needs.
That's why investing time and effort into unraveling and embracing our sensory landscape becomes a vital endeavor. It's a process of self-discovery, where we peel back the layers and delve into the nuances of our sensory experiences. By dedicating ourselves to this exploration, we lay the groundwork for a robust sensory safety plan that caters to our unique sensory needs.
How to Develop a Sensory Lens?
Developing a sensory lens is a process that involves self-reflection, exploration, and intentional observation of our sensory experiences. It's about honing our ability to tune in to our senses and understanding how they shape our perception of the world. Here are some steps to help you develop your own sensory lens:
Cultivate self-awareness: Begin by cultivating self-awareness of your sensory experiences. Pay attention to how different sensations impact you emotionally, mentally, and physically. Notice how certain sounds, textures, smells, tastes, and visual stimuli affect your mood, energy levels, and overall well-being.
Keep a sensory journal: Create a sensory journal to document your observations and reflections on your sensory experiences. Take note of specific triggers, preferences, and reactions to different sensory inputs. This will help you identify patterns and better understand how your senses influence your daily life.
Engage in mindful practices: Incorporate mindfulness into your daily routine. Practice mindful breathing, body scans, or other grounding techniques to bring your attention to the present moment and your sensory experiences. Mindfulness helps to heighten your awareness of sensations and can assist in developing a more attuned sensory lens.
Experiment with sensory activities: Engage in sensory activities that allow you to explore different sensations in a safe and controlled manner. This could include listening to soothing music, engaging in tactile play, exploring nature, or experimenting with aromatherapy. Notice how each activity impacts your sensory experience and make a note of your preferences.
Implement a sensory diet: Consider incorporating a sensory diet into your daily routine. A sensory diet is a personalized set of sensory activities designed to meet your specific sensory needs. It may involve incorporating sensory input throughout the day, such as movement breaks, fidget tools, or sensory-rich environments. Consider consulting with an occupational therapist or sensory specialist to create a sensory diet tailored to your needs.
Developing a sensory lens is a unique and individual journey. Be patient with yourself and embrace curiosity as you explore your sensory landscape. With time and intentional practice, you'll cultivate a deeper understanding of your sensory preferences and needs and how to create an environment that supports your sensory well-being.
What is a Sensory Diet?
One well-known way to explore your sensory experiences is by incorporating a sensory diet. A "sensory diet," a term coined by Occupational Therapist Patricia Wilbarger, refers to a carefully designed and personalized activity plan that provides individuals with the sensory input they need to stay focused and organized throughout the day.
While the term "sensory diet" is widely used in the field, it's not a term that everyone resonates with. Personally, I don't love the term "sensory diet," as it can evoke associations with restrictions, additionally, the term feels a bit childish. For this reason, I prefer to draw on the imagery of cultivating sensory safety. However, despite my gripes with the term itself, I do appreciate the concept and the underlying intention behind sensory diets. Perhaps in the future, we can explore alternative terminology that better captures the essence of supporting sensory regulation and safety.
The concept behind a sensory diet is to create a plan that nourishes our sensory system, just as a balanced diet nourishes our bodies. It recognizes people's unique sensory needs and aims to provide them with the sensory input required for optimal sensory regulation.
Sensory Diet for Adults
While sensory diets are often talked about concerning children, adults can also benefit from sensory diets! A sensory diet typically includes a variety of activities and strategies that offer sensory input in a controlled and purposeful manner. The specific activities within a sensory diet are tailored to the person’s sensory profile and can vary greatly from person to person. Some common examples of sensory diet activities may include:
Deep pressure activities: These activities involve applying firm, deep pressure to the body, such as using weighted blankets, engaging in hugs or squeezes, or using compression garments.
Movement-based activities: These activities focus on providing input to the vestibular and proprioceptive systems through movement. Examples include swinging, jumping, intensive workouts, weight lifting, yard work, using a therapy ball, or engaging in yoga or dance.
Sensory breaks: These are short breaks that allow people to engage in sensory-regulating activities. It could be taking a few minutes to step away from a meeting to engage in deep breathing exercises, using fidget toys, or engaging in calming sensory activities like listening to music or engaging in gentle stretching.
Environmental modifications: Making changes to the physical environment to create a sensory-friendly space. This may involve adjusting lighting, noise levels, and temperature or introducing sensory elements such as soft textures, aromatherapy, or visual aids.
Sensory tools and aids: Using specific tools or aids to support sensory regulation. Examples include fidget toys, chewable necklaces, noise-canceling headphones, or weighted vests.
The ultimate goal of a sensory diet is to support people in managing their sensory needs, promoting self-regulation, and enhancing their overall well-being. It can be helpful to work with an occupational therapist or sensory specialist who can assess individual sensory profiles, provide guidance, and tailor a sensory diet to meet specific needs. It may take some trial and error to find the activities and strategies that work best for you. Incorporating a sensory diet into your daily routine is one way that you can begin sensory exploration and begin to explore what sensory experiences bring pleasure, delight, soothing, regulation, and grounding.
Sensory Preference Checklist
When I was initially exploring my sensory landscape, the sensory preference checklist was one of the most helpful tools I discovered. Sensory checklists provide a way to explore and identify our specific sensory preferences and needs. These checklists offer a range of sensory options organized by different categories, allowing us to reflect on the ones that resonate with us the most. Having a list of examples to consider was incredibly helpful as someone who often felt disconnected from my body and unsure of my preferences.
A sensory checklist is exactly what it sounds like – a comprehensive list of different sensory options, usually categorized by the different senses. This provides a starting point to identify the sensory experiences that resonate with you.
The sensory preference checklist allows you to delve into the various sensory realms and explore your preferences. It serves as a guide to help you become more aware of the sensory inputs that bring you comfort, joy, or a sense of calm. Whether it's certain textures, sounds, smells, tastes, or visual stimuli, the checklist prompts you to reflect on which ones you find pleasurable, soothing, or stimulating.
By reviewing the sensory preference checklist, you can gradually uncover your sensory preferences and discover the experiences that enhance your sensory regulation.
Identify Your Sensory Preferences
By using the following sensory checklists, you can gain insight into your sensory preferences and better understand the types of sensory input that bring you comfort and regulation. Whether it's lighting, touch, sound, taste, or other sensory experiences, these checklists can serve as a starting point for creating a sensory-friendly environment that supports your individual needs.
As you go through the checklist, be open to the possibility of surprise and self-discovery. You may find that certain sensory preferences emerge that you were previously unaware of or underestimated. Embrace the process with curiosity and self-compassion, allowing yourself the freedom to explore and honor your unique sensory landscape.
The following sensory preference checklist serves as a tool to support your sensory journey, providing insights into the experiences that nourish and resonate with you. It can be a starting point for creating your personalized sensory diet and cultivating an environment that caters to your sensory well-being.
Sensory Preference Checklist: Lighting
☐ Natural lighting: The gentle, warm glow of natural sunlight can have a calming and uplifting effect. Being in spaces with ample natural light may enhance your mood and overall sensory experience.
☐ Dim lighting: Soft, low-level lighting can create a cozy and relaxing atmosphere. It can help reduce sensory overload and create a sense of calm.
☐ Bright lighting: Bright, well-lit environments can promote alertness and focus. Some individuals may find bright lighting energizing and beneficial for certain activities.
☐ Artificial light: Standard indoor lighting, such as fluorescent or incandescent bulbs, provides consistent and reliable illumination. It is commonly found in most indoor environments.
☐ Colorful lighting (LED): LED lights come in various colors and can create a vibrant and visually stimulating atmosphere. Colorful lighting options allow you to customize the ambiance to suit your sensory preferences.
☐ Moderate lighting: Moderate lighting strikes a balance between bright and dim, providing sufficient illumination without being too overwhelming. It offers a comfortable environment for various activities.
☐ Yellow hues (warm lighting): Warm, yellow-toned lighting can create a cozy and inviting atmosphere. It can contribute to a sense of relaxation and comfort.
☐ Cool spectrum light (white): Cool spectrum or white light tends to have a brighter and more energizing effect. It can mimic natural daylight and may promote focus and productivity.
☐ Other _________________: Identify any additional visual preferences or experiences that resonate with you personally.
When considering your sensory preferences for lighting, take note of how different lighting conditions make you feel.
Do you prefer the warm and soothing glow of natural sunlight or the cozy ambiance of dim lighting?
Are you drawn to colorful lighting that sparks joy and visual interest?
Reflect on your responses and identify the lighting options that align with your sensory preferences. Also, note how your preferences may change depending on your activity (if you are studying vs. socializing vs. resting, for example). By understanding and incorporating your sensory preferences for lighting, you can create visually appealing, calming spaces conducive to your overall sensory preferences.
Sensory Preference Checklist: Visual
☐ Visually sparse & organized: Some individuals find comfort and clarity in a visually minimalist and organized environment with minimal distractions.
☐ Neutral colors: A preference for neutral color palettes, such as shades of white, beige, or gray, can create a calming and soothing visual atmosphere.
☐ Vibrant colors: Others may enjoy the energy and stimulation provided by vibrant and bold colors in their surroundings.
☐ Patterns and bright decor: Patterns, intricate designs, and visually stimulating decorations can be appealing to individuals who enjoy visual variety and stimulation.
☐ Solid colors: A preference for solid colors, without complex patterns or designs, can create a visually calming and harmonious environment.
☐ Minimalism: Embracing a minimalist visual aesthetic with clean lines and uncluttered spaces can provide a sense of serenity and simplicity.
☐ Everything spread out/visible: Having a preference for visual accessibility and being able to see everything in one's environment can contribute to a sense of control and reduced anxiety.
☐ No preference: Some individuals may not have a strong preference for specific visual elements and feel comfortable in a variety of visual environments.
☐ Other _________________: Identify any additional visual preferences or experiences that resonate with you personally.
Consider the visual elements that bring you a sense of comfort, focus, or inspiration. Reflect on the colors, patterns, organization, or openness that enhance your visual experience. Tailor your surroundings to align with your preferences and create a visually supportive environment that promotes your well-being.
Sensory Preference Checklist: Tactile
☐ Light touch: Some individuals may enjoy gentle, feather-like touches on their skin. Light touch can provide a soothing and comforting sensation.
☐ Deep pressure touch: Firm and deep pressure can be grounding and calming for many individuals. Activities such as hugging, squeezing, or using weighted blankets can provide deep pressure stimulation.
☐ No touch: Some individuals may prefer minimal tactile stimulation and feel more comfortable without physical contact.
☐ Twirling hair: Twirling or playing with hair can be a self-soothing behavior for many individuals. The repetitive motion can provide sensory comfort.
☐ Fidget toy: Fidget toys, such as stress balls or textured objects, can offer tactile stimulation and help individuals regulate their sensory experiences.
☐ Receive a massage: Massage therapy can provide a combination of deep pressure touch and relaxation, promoting sensory regulation and stress reduction.
☐ Pet a dog or cat: Interacting with pets, such as stroking or petting a dog or cat, can offer tactile comfort and a sense of connection.
☐ Warm bath or shower: The sensation of warm water can be soothing and relaxing. Taking a warm bath or shower can provide tactile and sensory enjoyment.
☐ Rub or pick at clothes: Some individuals may engage in rubbing or picking at their clothes as a way to self-soothe or regulate sensory input.
☐ Soft textures: Exploring fabrics or materials with a soft and plush texture can be comforting and enjoyable.
☐ Smooth textures: Smooth surfaces or objects can offer a pleasing tactile experience for those who appreciate sensory input.
☐ Preferences for specific fabrics: Some individuals may have preferences for certain types of fabrics, such as silky, fuzzy, or textured materials.
☐ Other _________________: Identify any additional visual preferences or experiences that resonate with you personally.
Consider the tactile sensations that bring you comfort and joy. Reflect on the activities or textures that make you feel calm, grounded, or stimulated in a positive way. Everyone's tactile preferences are unique, so take the time to explore and discover what works best for you. Incorporate these preferences into your sensory experiences and create a sensory-friendly environment that supports your well-being.
Sensory Preference Checklist: Sound
☐ Quiet: Some individuals prefer a quiet environment, free from excessive noise or distractions. They find peace and focus in a calm and serene auditory atmosphere.
☐ White Noise/Brown Noise: Background noise, such as white noise or brown noise, can be soothing and help individuals concentrate or relax. It masks other sounds and provides a constant and consistent auditory input.
☐ Loud and lively: Certain individuals thrive in an environment with energetic and vibrant sounds. They enjoy the buzz and excitement of a lively atmosphere.
☐ Music/Background noise: Having music or background noise, such as ambient sounds or soft music, can be pleasing and provide a comforting backdrop to their activities.
☐ Television on in the background: Some individuals find comfort in having the television on as background noise, creating a sense of familiarity and coziness.
☐ No preference: Some individuals may not have specific preferences for auditory stimuli and feel comfortable in various sound environments.
☐ Other _________________: Identify any additional auditory preferences or experiences that resonate with you personally.
Consider your auditory preferences and how different sound environments impact your well-being. Whether it's finding solace in silence, embracing the presence of background noise, or seeking out specific types of sounds for relaxation or stimulation, honor and create an auditory environment that aligns with your preferences.
Sensory Preference Checklist: Taste
☐ Chewing gum: Some individuals find chewing gum to be satisfying and helpful for sensory regulation.
☐ Crunchy snacks: Enjoying crunchy snacks provides a sensory experience and can contribute to a sense of satisfaction and stimulation.
☐ Chewing on straws: Chewing on straws or similar objects may provide oral sensory input and a soothing effect for some individuals.
☐ Suck, lip, or bite lips or cheeks: Some individuals engage in oral habits like sucking, biting, or pressing lips or cheeks for sensory stimulation and comfort.
☐ Chewing on ice: Chewing on ice can provide a cooling, refreshing, and grounding sensory experience for some people.
☐ Spicy food: The sensation of spicy flavors can be stimulating and enjoyable for those who have a preference for spicy food or are sensory seeking.
☐ Drink a warm beverage: Drinking a warm beverage, such as tea or coffee, can provide a soothing and calming sensation.
☐ Drink a carbonated drink: The effervescence and bubbles of carbonated drinks can provide a unique sensory experience and is great for sensory seekers.
☐ Other _________________: Identify any additional gustatory preferences or experiences that resonate with you personally.
Be mindful of your gustatory preferences and explore different tastes and textures that bring you comfort and satisfaction. Consider incorporating sensory-friendly foods and beverages into your daily routines to enhance your sensory well-being.
Sensory Preference Checklist: Smell
☐ Mild or subtle scents: Preference for gentle or delicate fragrances that are not overpowering.
☐ Fresh or clean smells: Enjoyment of scents associated with cleanliness, such as fresh laundry or a clean breeze.
☐ Citrus or fruity scents: Pleasure derived from the aroma of citrus fruits or other fruity fragrances.
☐ Bakery or food-related scents: Appreciation for scents reminiscent of baked goods, cooking, or specific food items.
☐ Herbal or earthy scents: Fondness for scents derived from herbs, plants, or natural earthy aromas.
☐ Aromatherapy scents (e.g., lavender, eucalyptus): Preference for scents commonly used in aromatherapy for relaxation or invigoration.
☐ Natural scents (e.g., flowers, trees): Enjoyment of the fragrances found in nature, such as floral scents or the smell of trees.
☐ Specific scents that bring joyful memories: Identification of particular scents that evoke positive memories or feelings of joy.
☐ Other _________________: Recognition of any additional olfactory preferences or experiences that resonate with you personally.
Consider the scents that bring you comfort, relaxation, or a sense of joy. Explore the variety of fragrances available and identify those that align with your olfactory (smell) preferences. Incorporate scents into your environment that promote a sensory experience that supports your well-being.
Sensory Preference Checklist: Proprioception
☐ Lift weights: Engaging in weightlifting or resistance training exercises can provide deep pressure and sensory input, promoting a sense of body awareness and regulation.
☐ Pressure: Seeking out activities or items that apply pressure to the body, such as firm hugs, compression garments, or weighted items, can provide a grounding and calming effect.
☐ Weight: Appreciating the sensation of additional weight or pressure on the body, whether through weighted clothing, weighted blankets, or carrying heavy objects, can offer a sense of stability and comfort.
☐ Pillow/weighted blanket: Finding comfort and relaxation by using pillows or weighted blankets, which provide a gentle, even pressure sensation, promoting a sense of security and calm.
☐ No pressure (avoidance): Avoiding or feeling discomfort with activities or items that apply pressure or weight to the body, preferring lighter touch or gentle movements instead.
☐ Other _________________: Identify any additional proprioceptive preferences or experiences that resonate with you personally.
Understanding your proprioceptive preferences can help you create an environment that supports your sensory well-being. Whether it's engaging in weightlifting exercises, seeking pressure or weight sensations, or opting for a lighter touch, embrace the activities and items that bring you comfort and regulate your proprioceptive system.
Sensory Preference Checklist: Movement
☐ Rocking: Finding comfort and sensory regulation through rhythmic rocking movements, which can provide a soothing and grounding effect.
☐ Rock in a rocking chair: Seeking the repetitive back-and-forth motion of a rocking chair, which can promote relaxation and sensory regulation.
☐ Swaying: Engaging in gentle swaying movements, whether self-initiated or through the use of a swing or hammock, to promote a sense of calm and sensory integration.
☐ Ride bike: Finding enjoyment and sensory regulation through cycling or bike riding, which can provide a combination of physical activity and rhythmic movement.
☐ Being still: Preferring minimal movement and maintaining a relatively static posture, finding sensory comfort in stillness.
☐ Other: _________________ (Identify any additional movement preferences or considerations that resonate with you personally.)
Recognizing and incorporating movement preferences can play a significant role in supporting sensory regulation and overall well-being. Explore different movement options and activities that align with your sensory needs, providing comfort, relaxation, and sensory integration opportunities.
Sensory Preference Checklist: Environment
☐ Outdoors: Being in an outdoor environment, surrounded by nature and fresh air, can be invigorating and calming for some individuals.
☐ Indoors: Finding comfort and security in indoor environments, where one can control the sensory elements, can provide a sense of stability and relaxation.
☐ Outside and covered: Enjoying the outdoors while having the option of finding shelter or shade can provide a balanced sensory experience for those who prefer a mix of indoor and outdoor elements.
☐ Nooks and crannies: Seeking out cozy and secluded spaces, such as small corners or tucked-away areas, can offer a sense of security and a calming environment.
☐ Open space: Feeling at ease in open and expansive environments, where there is ample room to move and breathe, can provide a sense of freedom and sensory satisfaction.
☐ No preference: Having no specific preference for a particular environment, being adaptable to different surroundings, or finding comfort in a variety of settings.
☐ Other _________________: Identify any additional environmental preferences or experiences that resonate with you personally.
Pay attention to your surroundings and create an environment that aligns with your sensory preferences. Whether it's finding solace in the tranquility of nature or seeking comfort in a cozy nook, your environment can play a significant role in your sensory well-being.
Sensory Preference Checklist: Temperature
☐ Cool: Finding comfort and sensory regulation in cooler temperatures or environments, which can help in reducing sensory overwhelm and promoting a sense of calmness.
☐ Warm: Seeking warmth and coziness, finding sensory comfort in warmer temperatures or using warm materials such as blankets or heated pads for relaxation.
☐ Breeze/airflow: Enjoy gentle air movement or breezes, whether through open windows, fans, or outdoor environments, to promote a sense of freshness and sensory soothing.
☐ Neutral Temperature: Preferring a temperature that is neither too hot nor too cold, finding sensory comfort in a balanced and moderate environment.
☐ No preference: Not having a specific temperature preference, feeling comfortable in various temperature ranges.
☐ Other: _________________ (Specify any additional temperature preferences or considerations that resonate with you personally.)
Understanding and attending to temperature preferences can contribute to creating a more comfortable and supportive sensory environment. Adjusting the temperature settings, using appropriate clothing, and considering personal temperature preferences can promote optimal sensory well-being and regulation.
Sensory Preference Checklist: Clothing
☐ Constriction clothing (tight): Finding comfort and sensory regulation through wearing clothing that provides a snug or tight fit, creating a sense of grounding and security.
☐ Loose-fitting clothing: Preferring clothing that allows for freedom of movement and minimal restriction, providing a sense of ease and comfort.
☐ Cotton fabric: Enjoying the softness and breathability of cotton fabric, which can be gentle on the skin and help regulate body temperature.
☐ Tagless clothing: Seeking clothing without tags or labels that can cause discomfort or irritation against the skin.
☐ Seamless garments: Choosing clothing items that are seamless, reducing the potential for sensory irritation and providing a smooth, comfortable experience.
☐ Compression garments: Finding relief and sensory regulation through the use of compression clothing, which applies gentle pressure to the body.
☐ Breathable materials (e.g., bamboo, linen): Opting for fabrics that promote airflow and ventilation, enhancing comfort and preventing overheating.
☐ Soft and gentle textures (e.g., velour, fleece): Preferring clothing with soft and cozy textures that provide a soothing sensory experience.
☐ Non-irritating fabrics (e.g., organic cotton, modal): Selecting fabrics that are hypoallergenic and less likely to cause skin irritation or discomfort.
☐ Adjustable closures (e.g., Velcro, snaps): Choosing clothing with adjustable closures to customize the fit and avoid sensory discomfort from tight or restrictive closures.
☐ Stretchy and flexible clothing: Embracing clothing that offers stretch and flexibility, allowing for ease of movement and accommodating sensory sensitivities.
☐ Weighted or pressure-based clothing: Seeking the comforting sensation of weighted or pressure-based clothing items that provide gentle, constant pressure on the body.
☐ Moisture-wicking fabrics: Opting for fabrics that draw moisture away from the skin, keeping you dry and comfortable, especially during physical activities.
☐ Non-restrictive waistbands (e.g., elastic-free): Preferring waistbands that are not constricting or elastic, providing a more comfortable and sensory-friendly fit.
☐ Layering options for temperature regulation: Choosing clothing that allows for layering, providing flexibility to adjust to different temperatures and sensory needs.
☐ Odor-resistant or hypoallergenic materials: Selecting clothing made from materials that resist odor or are hypoallergenic, reducing sensory discomfort and irritation.
☐ Other: _________________ (Identify any additional clothing preferences or considerations that resonate with you personally.)
Understanding your clothing preferences can help create a sensory-friendly wardrobe that supports your comfort and well-being. Whether it's the choice of fabric, fit, or closure, prioritize clothing options that align with your sensory needs and enhance your overall sensory experience.
Sensory Preference Checklist: People
☐ Lots of people: Some individuals thrive in social environments with large crowds and enjoy the energy and buzz of being around many people.
☐ People who you don't know: Interacting with unfamiliar people or strangers may be exciting and stimulating for individuals who enjoy meeting new individuals and exploring new social connections.
☐ Only a few people: Others prefer smaller social gatherings or interactions with a limited number of individuals, finding comfort and ease in more intimate settings.
☐ A small group of people: Some individuals feel most comfortable and engaged in small group settings where they can actively participate and connect with others.
☐ Alone: Enjoying solitude and time spent alone is a preference for individuals who find solace, recharge, and rejuvenation in their own company.
☐ Other _________________: Identify any additional preferences or experiences related to being around people that resonate with you personally.
Consider your social preferences and the types of social interactions that bring you joy, comfort, and fulfillment. Whether it's thriving in a crowd, cherishing one-on-one connections, finding solace in solitude, or embracing the excitement of meeting new people, honor and create opportunities for social experiences that align with your preferences.
Exploring Your Sensory Preferences
Exploring your sensory profile and identifying your sensory preferences is an ongoing and personalized journey. Here are some additional strategies to help you in this exploration:
Reflect and self-observe: Take time to reflect on your sensory experiences throughout the day. Pay attention to how different sensory inputs affect your mood, energy levels, and overall well-being. Notice what feels calming, overwhelming, or stimulating to your senses.
Experiment with different environments: Create opportunities to experience different sensory environments. Visit different places, such as parks, libraries, or coffee shops, and observe how the sensory elements in each setting impact your comfort level and sensory experience.
Engage in sensory activities: Try out various sensory activities to discover what resonates with you. Experiment with different textures, sounds, tastes, and movements. Engaging in activities like listening to soothing music, engaging in art or crafts, or spending time in nature can help you identify your sensory preferences.
Seek input from others: Engage in conversations with trusted friends, family members, or therapists about your sensory experiences. Their observations and insights can provide valuable perspectives and help you gain a deeper understanding of your sensory preferences.
The goal is to develop a better understanding of your own sensory landscape and create a sensory-friendly environment that supports your well-being. By embracing the journey of self-discovery, you will continue to explore and refine your understanding of your sensory profile over time.
Conclusion
Cultivating a sensory lens and identifying your sensory preferences is a powerful journey of self-discovery and self-care. By understanding how your sensory experiences shape your perception and impact your daily life, you gain valuable insights into your unique sensory profile. Through sensory checklists, sensory diets, reflection, experimentation, and input from others, you can begin to uncover the sensory inputs that bring you comfort, joy, and regulation, as well as those that may overwhelm or dysregulate you.
Armed with this knowledge, you can create a sensory-friendly environment that supports your well-being and allows you to thrive. Your sensory preferences may evolve and change over time, so continue to explore, adapt, and prioritize your sensory well-being. Embrace the power of your sensory lens and embark on a journey of self-discovery, acceptance, and self-care. Your sensory well-being matters, and by honoring it, you are nurturing your overall health and well-being.
