In today’s fast-paced world, stress and overstimulation are common. Bright lights and endless, loud notifications can overwhelm us, leaving us drained and anxious. But what if there was a way to manage this? Enter the concept of a sensory diet.
This is a personalized plan of activities and strategies designed to help regulate your nervous system, make you less stressed, and help you focus. Think of it as a way to “feed” your brain and body the right kind of input to keep you balanced.
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What Is a Sensory Diet?
Sensory diets focus more on stimulating bodily sensations than on consuming food. Your body and brain require specific experiences that create a sense of ground and focus, and everybody has diverse needs. Some need peace, while others need extra stimulation through activities and loud music. Your routine should enable you to detect specific requirements at particular times and respond to them.
Step 1: Identify Your Preferences
The first step in is understanding your preferences. Pay attention to how you react to different stimuli. Does a weighted blanket provide comfort which you enjoy? Write down the things that give you peace and the factors that cause anxiety. A notebook is a suitable method to document these daily responses.
You need more downtime in your schedule, if noise often leads to overwhelming feelings. If facing periods of sluggishness or inattentiveness, take part in actions with higher stimulation. This could include chewing gum or listening to active music.
Step 2: Incorporate Calmness
Stress and excess stimulation can be avoided with the use of meditative habits. Here are a few suggestions:
- Deep Pressure: Hugging someone or putting on a weighted blanket can all help to create a feeling of security.
- Slow Movements: These assist you in achieving balance by swinging or rocking in a chair
- Quiet Time: Spend some time in a calm, dim lit area. You can just sit, meditate or read a book.
- Aromatherapy: Calming scents include vanilla, chamomile, and lavender. Try utilizing candles or aromatic oils.
Step 3: Add Energizing Activities
If you tend to feel unfocused, you might need to do things that make you more alert and engaged. Try:
- Movement Breaks: If you dance, do jumping jacks or walk short distances, it could increase energy.
- Chewing: The act of hewing gum, eating crunchy foods or drinking water via a straw is oral stimulation, which nourishes attention.
- Bright Lights/Colors: Spending time in a well-lit space can help uplift you if you’re feeling low.
Step 4: Create a Cozy Environment
Your environment plays a big role in your feelings, but you can make small changes to create a safe space. For example:
- The removal of clutter provides relief from visual overload in well-organized spaces.
- Replace fluorescent lights with more comfortable and warming artificial lights.
- White noise/noise-canceling headphones can help reduce distracting sounds in your environment.
- Keep comfort items near you for quick sensory breaks. Place your favorite blankets, fidget toys or fragrances within reach.
Step 5: Schedule Breaks
The scheduling of daily sensory pauses should have the same importance as preparing meals. During these periods, your nervous system obtains vital periods of relaxation. For instance:
- Do five-minute stretches, deep breathing sessions, or listen to calm music every sixty minutes.
- Spend peaceful moments alone in a quiet space after chaotic social meetings.
- Prior to bed, you should wind down through things like reading or taking a warm bath.