Touch and Temperature
This intense cold sensation in your hand can snap you into the present moment when overwhelmed.
What is holding ice?
These strong flavour profiles—like lemon or chilli—wake up the mouth and the mind.
What are sour or hot foods?
These quick, sharp body motions can energise and bring attention back when you feel frozen or stuck.
What are rapid or jerky movements?
Sudden flashes or movements seen in the corner of the eye are examples of this sensory input.
What are unexpected visual stimuli?
Listening to this kind of music with a strong beat can stimulate energy and attention.
What is fast-paced or upbeat music?
Splashing this on your face is a crisis strategy to stimulate your body’s stress reset response.
What is cold water to the face?
This warm, caffeine-free drink is more calming than alerting, but is often part of sensory routines.
What is herbal tea? (Bonus discussion: calming vs. alerting)
This everyday cardiovascular activity boosts heart rate and releases nervous energy.
What are aerobic exercises?
These changing visual environments—like disco lights or shimmer toys—stimulate the visual system.
What are changing patterns of light?
This sound input mimics nature and can calm some people, but may alert others depending on context.
What is white noise or nature sounds?
This strong but safe physical sensation—like snapping a rubber band—can help redirect attention.
What is positive pain (e.g., rubber band snapping)?
This kind of strong olfactory input, like peppermint or citrus, can increase focus and alertness.
What are strong scents?
This up-and-down vestibular activity is often found on playgrounds and stimulates balance and energy.
What is swinging on a swing?
Watching this calming natural scene can promote a sense of safety and grounding.
What is focusing on calming imagery/scenes? (Bonus contrast to alerting)
This eating habit is alerting for some and often used unconsciously for focus or stress relief.
What is chewing gum?
This body action, often seen when tired, may actually help reset your attention by increasing oxygen.
What is yawning?
Eating these crunchy textures can stimulate jaw movement and offer alerting sensory input.
What are crunchy foods?
This kind of motion—often unplanned during transport—stimulates alertness through jostling.
What is a bumpy car ride?
“This gentle visual environment—often created with lamps, dimmers, or warm-toned lights—can reduce sensory overload and support a sense of calm.”
What is soft lightening?
Listening to these natural sounds, like flowing water or birdsong, can help reduce stress and promote relaxation.
What is calming sounds of nature
A firm touch, often combined with rhythm or weight, that grounds the body and provides input.
What is deep pressure touch?
“Lavender, vanilla, or chamomile are examples of this type of olfactory input, often used to calm the nervous system and promote relaxation or sleep.”
What are soothing scents?
“This form of deep pressure input can activate the body’s calming system, offering emotional comfort and physical grounding—often exchanged between trusted people.”
What are strong hugs?
This vocal activity, often done loudly, can help regulate breathing and soothe the nervous system.s.
What is humming/singing loudly