When we go through hard times, experience trauma, or are subjected to violence or abuse, our brains and bodies can become dysregulated. This means that we may not feel quite like our usual selves. We may have trouble calming down our nervous system. This could look like having trouble sleeping, restlessly tapping our feet, having a hard time sitting still, having a hard time getting out of bed, experiencing changes in our appetites, having difficulty focusing, or finding words to articulate our thoughts or feelings. We may find ourselves overwhelmed, overstimulated, or on the flip side, understimulated and hard to activate. 

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Some of us may already be practicing utilizing sensory tools for support if we are highly sensitive, neurodiverse, or have certain mental health or medical conditions. Some of us may also already use sensory tools and support because they feel good, supportive, and nourishing.

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Sensory tools are objects or actions that we can use or do to stimulate or quiet our senses. Our senses include sight, sound, smell, taste, and touch.

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Similar to fundamental self-care, including sleeping, eating, staying hydrated, and having meaningful connections with others, the seemingly ‘little things’ or basics, including caring for our senses, can be pivotal during times of distress.

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The bonus—using sensory tools has no real side effects, and these sensory supports can be relatively affordable, accessible, and incorporated into daily habits and life. 

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How do you know if you should try a sensory tool? 

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When you feel uneasy, try one or a few of the following.

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‍Use the options in the pink column below to provide input to your senses, and the options in the blue column below to quiet your senses.‍

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Give yourself some time to adjust and then check in to see if you feel calmer, centered, clear-minded, and more like yourself. Remember, you can guess and check to see which tool works best for you, modify it, and create your own accordingly. There is no one-size-fits-all. And, you can use these tools not only at home, but at school, at work, on the bus, in the car, at the doctor’s office, in therapy, in a meeting, etc., and even in some sports settings and scenarios. Listen to your body and support your senses! 

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If you need immediate regulation, perhaps because you are experiencing a flashback, nightmare, or panic, you can try the tools below:

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• Grounding
  
  • Put your feet on the ground and open your eyes. Name one thing you can see, name one thing you can touch, name one thing you smell, name one thing you can hear, name one thing you can taste.
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• Breathwork
  
  • To engage your parasympathetic nervous system, inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. Repeat at least 8 times. You can also breathe through a straw. 
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• Engage the diver reflex
  
  • Put an ice pack on the back of your neck or chest, or suck on a piece of ice. 
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• Mindfulness
  
  • Repeat a mantra out loud or in your head over and over again, like ‘I am okay’ or ‘I am safe’ or “I will get through this.’ Or start counting, 1-10, then 1-20, then 1-30, etc., until you get to 100, then do it backwards. 

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Remember, it will take some practice to remember to use these tools and figure out which techniques may work best for you, and they may change over time. 

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If you or someone you know needs support, visit our resources and crisis resources.

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Kathryn McClain, MSW, MBA

Program and Partnerships Director at #WeRideTogether

kmcclain@weridetogether.today