A sensory reset involves engaging your senses to help regulate emotions and promote well-being.
Here's a list of activities we compiled for a sensory reset:
Deep Breathing:
Practice deep, mindful breathing exercises to calm the nervous system
Chewing Gum or Snacking:
Chew gum or eat a healthy snack to engage the sense of taste.
Aromatherapy:
Use essential oils or scented candles to create a soothing atmosphere.
Visual Stimulation:
Look at calming images, nature scenes, or artwork.
Mindful Walking:
Take a short walk, paying attention to each step and your surroundings.
Sensory Toys:
Keep stress balls, fidget spinners, or other sensory toys on hand.
Texture Exploration:
Touch different textures, like a soft blanket, a smooth stone, or a textured fabric.
Listening to Music:
Listen to calming music or sounds, adjusting the volume to your preference.
Warm or Cold Compress:
Apply a warm or cold compress to your hands or face.
Stretching Exercises:
Engage in gentle stretching or yoga to release tension.
Tactile Activities:
Engage in hands-on activities like clay sculpting, knitting, or playing with sand.
Breathwork with Scents:
Inhale pleasant scents deeply while focusing on your breath.
Nature Connection:
Spend time in nature, whether it's a garden, park, or a walk in the woods.
Visualizations:
Close your eyes and visualize a peaceful scene or a positive memory.
Silence and Stillness:
Find a quiet space to sit in silence, allowing your mind to rest.
Movement Breaks: Engaging in physical activities, like jumping on a trampoline or going for a walk, can reset the sensory system.
Quiet Time: Creating a quiet, dimly lit space where an individual can take a break from stimulating environments.
Hydration:
Drink a glass of water mindfully, focusing on each sip.
Coloring or Drawing:
Engage in coloring or drawing to express yourself creatively.
Pressure Touch:
Apply gentle pressure to areas like your temples, shoulders, or hands.
Gentle Massage:
Give yourself a gentle hand or neck massage.
Deep Pressure Activities: Activities that provide deep pressure, such as squeezing a stress ball or using a weighted blanket, can have a calming effect.
Digital Detox:
Take a break from screens and digital devices to reduce sensory overload.
Sensory Reset:
Definition: A sensory reset refers to a process or activity that helps individuals regulate and reorganize their sensory experiences. This is often used in the context of sensory processing, which involves how our nervous system receives and responds to sensory input from the environment.
How it Helps:
Self-Regulation: A sensory reset can assist individuals, especially children and adults with sensory processing challenges, in self-regulating their emotions and behaviors.
Overstimulation Relief: In situations where an individual feels overwhelmed by sensory input (such as noise, lights, and textures), a sensory reset can provide a break or relief to reduce stress and anxiety.
Improved Focus and Attention: For some individuals, engaging in specific sensory activities can enhance focus and attention by promoting a balanced sensory experience.
The effectiveness of sensory resets can vary among individuals, so it's essential to tailor activities based on personal preferences and sensory needs.
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