As someone who experiences the world a little differently, I’ve learned that my senses can be both overwhelming and self-soothing. It’s taken me a while, but I’ve come to embrace the small sensory moments that bring me peace. The moments when I feel grounded again after experiencing intense overwhelm.
Here are 10 sensory joys that calm my neurodivergent brain:
1. A warm mug in my hands
There’s something special about having a warm cup of tea or coffee. It instantly settles my nervous system. It’s a part of my morning routine. It feels familiar, and like a small act of care.
2. Soft blankets and cozy textures
I love using my weighted blanket during colder months. Sometimes I feel like it’s too heavy, but it greatly helps me feel safe and secure. I opt for anything cozy. Fuzzy socks, oversize hoodies, sweatpants, anything for added comfort.
3. Listening to Music
Listening to music generally always calms me down. I pick something soothing such as jazz and become entranced in the precious sounds. Music lives in your soul, and in my opinion, you can feel it emotionally.
4. Dim lighting and warm glows
I honestly can’t handle harsh lighting. The sun practically blinds me. I always need sunglasses. Fluorescent lighting makes me dizzy and nauseous. Brightly lit rooms can be too much for me. I prefer dim lighting. Lamps, twinkle lights, and candles create a cozier atmosphere. It feels so much more inviting to my senses.
5. The scent of apple cinnamon or vanilla
There are certain smells that make me feel warm and soothed. The scent of apple-cinnamon is very nostalgic to me. I especially enjoy it during the wintertime. And vanilla is a scent that I use all year. It’s just a delightful, cozy smell that helps lift my spirits.
6. Rocking or rhythmic movement
Sometimes I need a lot of movement. A good old rocking chair, dancing to music, or even flailing about helps regulate my emotions. It’s a self-soothing habit that helps release an inner feeling that’s difficult to express. The only way to release it is through some sort of movement.
7. Rituals like cooking
Cooking helps me focus. It distracts me from the mayhem in my mind. The kitchen is one of my favorite places to be. I’m allowed to express my creativity and make something beautiful. It’s rewarding, and I feel like it increases my mood and energy.
8. Watching soft, repetitive visuals
Waves crashing. A fireplace flickering. A slow pour of cream into coffee. These visual loops are hypnotic in the best way. It’s calming soothing, makes me feel grounded.
9. Deep pressure or hugging a pillow
When I feel overwhelmed, I curl up with a pillow or press against a wall. That firm pressure helps reset my body’s panic mode.
10. Familiar foods with soft textures
Sometimes I just need something simple—mashed potatoes, oatmeal, warm soup. They’re gentle on my system and emotionally comforting.
We often talk about “self-care” in grand, curated ways. For me, it’s these small sensory moments that create the biggest shift. They don’t fix everything, but they remind me I’m allowed to feel good in my body. I’m allowed to soften.
If you’re neurodivergent too, I hope this list inspires you to notice the things that bring you sensory joy. There’s no one right way to care for your nervous system—only the way that feels like home.
“The simple things are also the most extraordinary things, and only the wise can see them.”
Paulo Coelho
#MentalHealth #Anxiety #Depression #neurodivergent #ADHD #ASD #
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