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Ever feel overwhelmed, restless, or just off without knowing why? It might not be about your mood or your stress levels—it could be your senses. Sensory input is how we connect to the world, and sometimes, we need more (or less) of it to feel balanced.
If you’ve never thought about sensory input before, no worries. This guide will help you identify what your body might be craving and give you simple ways to meet those needs with everyday items you already have at home.
1. The Bear Hug (Proprioceptive Input)
What it is: Proprioception is your sense of body awareness—it helps you know where your body is in space. Deep pressure, like a hug or firm touch, can make you feel calmer and more grounded.
Do you need it?
Do you feel disconnected from your body, like you’re floating or not fully present?
Do you feel stressed, anxious, or jittery, like you’re about to jump out of your skin?
Have you ever felt relief from crossing your arms tightly, squeezing your fists, or wrapping yourself up in a blanket?
How to support it at home:
Grab the heaviest blanket you can find and drape it over yourself. Sit with it for a few minutes.
Stack couch cushions or pillows on top of yourself and lie under them for a few deep breaths.
Try pressing your palms together hard or leaning against a wall with your whole body.
Wrap yourself tightly in a blanket like a burrito. It might feel silly, but it’s oddly comforting.
2. The Dizzy Dancer (Vestibular Input)
What it is: This sense comes from your inner ear and helps you balance and process movement. Gentle swaying or spinning can make you feel calmer or more alert, depending on what your body needs.
Do you need it?
Do you find yourself bouncing your leg, shifting in your seat, or pacing without realizing it?
Have you ever felt the urge to spin in circles or sway from side to side for no reason?
Do you find that swinging or rocking makes you feel calmer and more focused?
How to support it at home:
Sit on a chair that swivels and slowly spin yourself in circles.
Rock back and forth in a chair or while sitting on the floor. Let the motion soothe you.
Pace in a figure-eight pattern—this repetitive motion can be grounding.
Put on your favorite song and dance, letting your body move however it wants to.
3. The Busy Hands (Tactile Input)
What it is: Tactile input is all about touch—how your skin interacts with textures, temperatures, and pressure. Some people find calm or focus by keeping their hands busy.
Do you need it?
Are your hands always moving—picking at things, tapping, or fidgeting?
Do you feel the need to touch soft, sticky, or rough textures to feel satisfied?
Have you noticed that playing with your hair, fabrics, or even dough helps you focus?
How to support it at home:
Fill a bowl with rice, dried beans, or pasta and let your hands sift through it.
Grab a scarf, fuzzy socks, or any textured fabric and rub it between your fingers.
Mold cookie dough or knead bread if you’re feeling fidgety—it’s tactile and productive.
Run an ice cube over your hands or let it melt—it’s a surprising way to reset.
4. The Sound Explorer (Auditory Input)
What it is: Your sense of hearing processes sound. Sometimes, your brain craves noise to stay calm or focused—or total silence to block out distractions.
Do you need it?
Do you feel on edge in silence, like you need background noise to focus?
Do repetitive sounds like rain, waves, or ticking clocks calm you?
Have you noticed that listening to music or humming helps you concentrate?
How to support it at home:
Play some nature sounds or white noise on your phone or computer.
Grab a container, fill it with rice, and shake it gently to create rhythmic sound.
Hum softly to yourself or tap a repetitive beat on a surface.
If you have a fan or ticking clock, sit near it and focus on the steady sound.
5. The Light Show (Visual Input)
What it is: Visual input is how your eyes process colors, light, and movement. Bright visuals can energize you, while softer lights and patterns can be soothing.
Do you need it?
Do you feel bored or distracted in spaces that look dull or empty?
Do you feel calm watching slow-moving patterns, like water or clouds?
Have you noticed that dim lights or candles make you feel relaxed?
How to support it at home:
Shine a flashlight through a glass of water and watch the patterns it creates.
Dim your lights and light a candle or turn on string lights for a cozy atmosphere.
Watch clouds moving outside or scroll through videos of lava lamps or waves.
Create a simple shadow show with your hands and a light source.
6. The Chewy Fix (Oral Input)
What it is: Oral input involves chewing, sucking, or sipping, which can help you regulate and focus.
Do you need it?
Do you find yourself chewing on pens, straws, or fingernails without realizing it?
Do you crave crunchy snacks, gum, or drinks with strong flavors?
Have you noticed that sipping a drink helps you feel calm or focused?
How to support it at home:
Chew on gum, crunchy snacks, or even licorice to satisfy that craving.
Sip from a straw or drink something thick, like a smoothie, for added sensory input.
Suck on a mint or piece of candy—hard candies work great for this.
Use a small spoon to eat yogurt or applesauce slowly, focusing on the texture.
Why Sensory Input Matters
Meeting your sensory needs isn’t just about feeling better in the moment—it’s about creating balance in your day-to-day life. Your senses are always working for you; sometimes, they just need a little extra care.
The next time you’re feeling “off,” check in with yourself. What does your body seem to crave? Try one of these simple techniques and see how it makes you feel. Let me know what works for you—I’d love to hear!
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Disclaimer:
I have used AI assistance to craft this post, incorporating my own thoughts and voice. The tools and strategies mentioned are ones that I genuinely use and have thoroughly vetted.
The information provided in this blog post is accurate and up to date at the time of publishing. It is essential to recognize that research in the field of ADHD, Autism, and other forms of Neurodivergence is continuously evolving, and new insights may emerge over time.
Please bear in mind that the content of this post is not intended to serve as a diagnostic tool. It is purely for informational purposes and should not be considered a substitute for professional medical advice or consultation. If you suspect or are living with ADHD, Autism, or any other form of Neurodivergence, I strongly urge you to seek guidance from a trained medical professional or qualified healthcare provider who can provide a proper evaluation and personalized recommendations based on your individual circumstances.
Every individual's situation is unique, and the information presented here may not apply to everyone. Therefore, I strongly encourage you to consult with a medical professional or trusted healthcare provider for accurate diagnosis, guidance, and tailored support. Your well-being is of utmost importance, and seeking expert advice is crucial to ensure you receive the best care and support for your specific needs.
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