A Sense of Calm: Sensory Needs & Regulation
Earlier today, I was lucky enough to attend a training seminar focused on wellbeing, regulation and sensory needs. For this month’s post, I wanted to share some of the education and amazing resources we were able to participate in!
“Sensory sensitivity” or “sensory needs” are terms often associated with those on the ADHD or Autism spectrums; however, everyone has a nervous system—and everyone experiences sensory preferences and sensitivities.
For example, being irritated by a scratchy tag left on your shirt, needing to escape from noisy rooms, or even needing to get up and stretch your legs after sitting for a long time are not just random quirks- but actually may be clues about our sensory needs.
Sensory needs encapsulate more than just our five senses (smell, taste, touch, hearing, sight), also including movement (vestibular), body awareness (proprioception) and internal sensations (interoception).
When our sensory needs are not met, we may experience dysregulation; or heightened feelings of stress, anxiety, frustration, irritability, fatigue, or overwhelm. When we are able to have our sensory needs fulfilled, we may experience better emotional regulation, improved focus, and an improved ability to cope with stress. Meeting our sensory needs helps us remain within our window of tolerance (the state at which we are able to manage our stress effectively).
In some sensory areas, we may be sensory seeking. This can look like:
Constantly moving
Fidgeting
Turning music up loudly
Craving exercise
Seeking pressure/hugs
And in other areas, we may be sensory avoidant. This can look like:
Easily overwhelmed by crowds
Sensitive to sounds
Bothered by textures
Avoiding busy environments
Feeling drained after social events
If you feel your senses are overwhelmed, or receiving too much input, the following may help:
Noise-canceling headphones
Quiet spaces
Deep breathing
Sunglasses
Weighted blanket
Lower lighting
If you feel your senses are underwhelmed, or not receiving enough stimulation, the following may help:
Walking
Stretching
Fidget tools
Upbeat music
Chewing gum
Cold water
If you're curious about your own sensory profile, consider completing the Adult Sensory Checklist below. This resource can help identify sensory experiences that may contribute to stress, discomfort, or emotional dysregulation.
Sensory needs are not a weakness, character flaw, or something that only affects certain people. They are simply part of being human. The more we understand what helps our nervous system feel safe, calm, and regulated, the better equipped we are to care for ourselves and respond to life's challenges.
What sensory experiences help you feel most calm, focused, and connected?
