Sensory Processing Tips for Adults
You may have heard the term “sensory processing" - a condition that affects how your brain processes sensory information in your environment. When we hear the term, we usually associate it with children, however that is not the case. Adults also have sensory processing needs but we don’t hear about it as often because adults tend to figure out a way to quietly cope with them. On an everyday basis, adults make decisions and adjustments that impact how much or how little sensory stimulation they receive that feels “just right” to their body. As an adult, it can feel hard to manage your own emotional and sensory regulation amidst your family's needs and schedules. This blog serves as a reminder to check in with your physical and emotional state throughout the day and to give your body and mind what it needs.
Suggestions to promote sensory regulation
Seek out smells that make you feel good
Olfactory input and aromatherapy are incredibly regulating. Studies have shown that just thinking about a smell can stimulate the olfactory system. Walking by a lavender, basil, or rosemary plant? Stick your hand out and rub the leaves, then take a deep breath as you inhale the scent on your skin. This simple moment can decrease heart rate and cortisol levels, calming the body or waking it up.
Bring the outdoors to you
Use diffusers with essential oils or body lotions with specific smells to get that regulating input. If you are always hot and need to be refreshed, try a rose or lavender based mist to spray over your face and body to get that calming effect without needing to go outside.
Notice the sensation of the weather on your skin
While walking to your car in a parking lot - whether you are alone, with your pet, or family - take a moment to notice the tactile sensations on your skin. Is the sun shining? Is there a breeze? Maybe it’s raining? Take a moment to just feel the sensation and let your body absorb it. If you’re out for a stroll, try walking in the grass for increased connection to nature or gather leaves and feel them in your hands. Enjoy the wind? Roll down your windows while driving to feel the breeze through your hair and skin.
Tune into the sounds of nature around you
Take a moment and really listen to the sounds of the birds chirping, leaves rustling, and even dogs barking. Notice the pitches and rhythms that are soothing to you. Tune into the predictable pace and sound of your footsteps and take each step with a force that helps you let go of pent-up energy or stress during moments of overstimulation or increased anxiety.
Seek out rocking chairs, hammocks, or swings when the opportunity arises
Vestibular input can be regulating for adults and children
Swinging or rocking in a predictable rhythm can help the body relax and unwind or aid in focus on another activity.
At the playground with your children? Take a moment to sit on the swing and gently sway forwards and backwards. Looking for a little thrill? Try pumping your legs and swinging a little bigger to relive that nostalgic sensation. If you happen to walk by a rocking chair on a restaurant porch or a hammock at the beach, take a moment and allow yourself to experience that vestibular input that can potentially be regulating even hours after use.
Drink a cold drink through a straw
Our mouths contain the strongest concentrations of sensory receptors in the body. The act of drinking through a straw stimulates the muscles and nerves in the jaw, tongue, lips, and cheeks and can be incredibly soothing and regulating. For days when extra input is needed, thicker drinks like smoothies or crunching on some ice between the teeth provides increased proprioception for keeping us focused or helping us remain calm when overstimulated.
Use tools or technology to help optimize you sensory system
Having a hard time getting restful sleep?
Try a white noise machine to drown out the excess noise or try apps like Calm or Headspace that provide different themes to choose from so you can listen to the noises you find most soothing.
If you get fidgety while sleeping, you might benefit from using a body sock to get the same effect. They’re lightweight and washable and perfect to travel too.
Your body is ever changing and with that, so are the sensory experiences you crave or dislike. Make sure to tune in within yourself to see what works for you so that you can have a regulated mind and body. Please share your experiences and any useful tips you may have in the comment section!
