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Sometimes it can feel like everything is too much: too much information, too much demanding our attention, too much pressure, and this can lead to feelings of overwhelm and emotional exhaustion.
It may be the case that information coming from our environment in the form of sensory input is also contributing to this without us being aware of it’s impact (other than the frustration with a flickering lightbulb or annoying noise!) but perhaps the build-up of exposure to harsh lighting, noise we’re not even fully registering and overstimulation from our devices are all taking their toll on our senses.
Our five senses are always sending us information!
If we take a moment to consider our sensory environment (and how we feel about it) we can see what isn’t and, more importantly, what is in our control.
We may feel that we have little control over our work or home environment, or public spaces we’re in but maybe we can reclaim a sense of control through practicing some sensory self-care.
Sensory self-care can not only give us respite from overstimulation but promotes mindfulness and grounding, allowing us to pause and be present in the moment, taking us away from concerns about the future or past. It can also provide us comfort and signal safety to our brain, both of which help to calm our emotional state and reduce stress and anxiety.
Here are some ideas for sensory self-care:
Reducing sensory stimulation by dimming a light, taking a screen break or just gently letting your eyes close, reducing noise by using headphones or just taking yourself somewhere that feels a bit quieter for a moment.
Being outside, particularly the natural world, provides many opportunities for engaging with our senses. Notice what you see: either paying attention to the details of plants, water, the sky or just let your gaze softly settle on what’s before you. Notice what you hear: birdsong, the rustle of the trees, distant traffic. Notice what you feel: the sun, breeze or rain on your skin, the ground under your feet. Notice what you smell: maybe pause at fragrant flowers or rub a leaf between your fingers to see what is released.
Creating a pleasing sensory environment. This could be changing into more comfortable clothing, snuggling with a soft blanket, or just even taking a moment to appreciate the supportive feeling of where you’re sitting or lying; putting on music that calms you or makes you feel good; lighting a scented candle or enjoying a lotion or bath product you like the smell of; focusing attention on taste and sensation when eating or drinking can be a moment of mindfulness as well a sensory pleasure.
The more we attune to our own sensory needs and preferences the better able we are to attend to them in many small but significant ways, be that by adding something, reducing something, or giving ourselves a moment of calm to notice.
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