How to Build a Sensory Self Care Kit to Cope with Sensory Overload

Most autistic adults are familiar with the feeling of sensory overload. Sometimes, an environment is too brightly lit or too noisy. There may be too many overwhelming smells, or clothing may feel extra tight or scratchy. Sensory overload and overstimulation can cause a variety of symptoms, ranging from anxiety to irritability to dizziness. For many autistic individuals, sensory overload can lead to meltdowns, which are particularly exhausting facets of living with autism spectrum disorder. 

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Though it’s difficult, if not impossible, to completely avoid overly stimulating environments, a sensory self-care kit can help ease discomfort. A sensory kit is a set of items that can be used to reduce sensory input. Having a pre-made kit of these trusty items in one convenient place means that when you’re feeling distressed, you don’t have to think about what to do or scramble to find your comfort items. You can simply reach into your sensory toolkit and start finding relief ASAP.

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Read on to learn how to identify your individual sensory preferences and create a sensory self-care kit uniquely suited to your needs. 

Autism is not a one-size-fits-all experience, and every autistic person is different. Therefore, there’s no prescribable set of items that you must include in your sensory-self care kit. Instead, you should aim to understand your individual sensory preferences before building your kit. 

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Making a sensory checklist

Make a checklist by considering your desired experience for each of your senses. You can do this by making a physical checklist or simply thinking about your experiences. Here are some questions to consider:

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• Visual: Do you prefer bright lighting or low lighting? An organized minimalist space or a space with lots of things to look at? Bright or dull colors? 
• Auditory: Do you like a relatively silent environment, or do you find loud music to be just the right amount of stimulation? Do you like white noise? If you’re in a crowded space, are overlapping conversations tricky?
• Olfactory: Are you easily overwhelmed by scent? Do you prefer some scents to others, or do you have a favorite scent?
• Gustatory (taste): Are you more drawn to bland foods or spicy foods? Do you enjoy intense flavors? Do you seek sensory input by chewing on things (like hoodie strings, pens or biting your nails)?
• Tactile (touch): Do warm or cool temperatures feel better to you? Do you like using fidget toys, and what types? Do you like deep pressure and compressing clothing, or are you drawn to looser fits?

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By exploring your personal sensory preferences, you can better identify helpful items for your sensory kit. For example, realizing that you like the feeling of deep pressure might lead you to pick out a weighted sweatshirt or blanket, but if pressure makes you feel claustrophobic, you’ll know to pick something more light and airy.

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Once you’ve identified your sensory needs, it’s time to start building your kit. Not only is a sensory kit a great self-care tool but assembling it can be a fun process, too. 

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The first step is to find a container for your items. This can be almost anything portable, from a backpack to a fanny pack to a tote bag related to your special interest. You can even use that shoebox in the back of your closet. Anything you can keep on your person or in a vehicle will work.

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Next, pick a few items that cater to each of your preferences. While there’s no definitive list of things you must have in your sensory kit, here are a few suggestions related to your five senses:

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• Visual: Tinted or regular sunglasses can help if you want to be shielded from bright lights. If you like visual stimulation, include a fun miniature item you can focus on. (For example, I have a miniature figure of my favorite character clipped to my keychain. It gives me something to look at and focus on when I’m feeling overwhelmed.)
• Auditory: A good pair of noise-canceling headphones can accommodate those who prefer silence and those who like auditory stimulation. You can use headphones to block out background noise, play soothing white noise or play loud music if you’re an auditory sensory seeker. Earplugs are another great tool. 
• Olfactory: Essential oils, scented lotions or perfumes can be used to carry your favorite scents with you. For example, you can reap the benefits of aromatherapy and use scents like lavender, bergamot and chamomile for stress relief. You can carry around small essential oil bottles or a hand lotion with one of these scents. Further, if you prefer to avoid strong scents in public, a face covering like an N95 mask may help block out unpleasant odors.
• Gustatory: Snacks can also be part of your sensory kit. If you’re sensory-seeking and enjoy certain flavors, try including some of your favorite snacks. Gum and mints can be soothing in moments of stress, so it might be worthwhile to have them readily available. For those who enjoy the sensation of chewing on something, but are looking for a non-food option, chewable jewelry is a great solution! 
• Tactile: Some tactile tools include things like fidget toys, stress balls and weighted clothing or blankets. 

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The items in your sensory kit should cater to your needs. They can either provide the sensory input you enjoy or help you minimize the sensory input you find unpleasant. A more enjoyable sensory experience can help you avoid sensory overload and feel more regulated.

Sensory tools and fidget toys don’t have to be expensive. In fact, you can even make some with items you might already have on hand. Here are some examples: 

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• You can use a funnel to pour flour into a balloon or water balloon. Once it’s filled, tie the end of the balloon, and you can squeeze it like a stress ball. 
• Velcro strips are a great fidget toy on their own. Some autistic folks enjoy the experience of sticking Velcro strips together and pulling them apart. 
• Those nuts and bolts in your junk drawer or at the bottom of your toolbag can also be used as a fidget toy if you enjoy putting them together and taking them apart. 

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Websites like YouTube and Pinterest are home to no shortage of tutorials for making your own new favorite fidget toy or sensory tool. Explore and find what works best for you.

Your sensory self-care kit can be used in different ways. It can be an emergency intervention when you feel overwhelmed and need immediate relief. For example, if the overhead lights at your job are overstimulating, wearing sunglasses can ease your discomfort in the moment. Or, if the music at the grocery store is too loud, you can pop in some earplugs.

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However, your sensory kit doesn’t need to serve only as an emergency meltdown-prevention tool. You can also incorporate your sensory self-care kit into your daily routine to care for and accommodate yourself. Try using one of your sensory items each day to wind down before bedtime or incorporate it into your morning routine so that you feel relaxed enough to conquer the day ahead.

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Personally, I find warm beverages to be very soothing. The temperature, taste and smell of hot tea are all sensory experiences that I enjoy. I keep a couple of individually wrapped tea bags in my sensory self-care toolkit and drink a cup of warm chamomile tea each night. That way, I go to bed each night feeling relaxed after catering to some of my specific sensory preferences.

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Try taking some time each day to cater to your preferences. Spending a few moments each day to indulge in a pleasant sensory experience is a way to be kind to yourself and improve your well-being.

For many autistic individuals, the world is an overwhelming place. There are strange sounds and smells at every turn, and most public spaces use bright overhead lights. Sensory overload is a common and frustrating part of autistic life. 

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If you are struggling with sensory overload, meltdowns or other challenges related to autism, Prosper Health can help. Prosper Health’s virtual therapy provides mental health support for autistic adults.. 

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Our neurodiversity-affirming therapists can help you learn coping skills and strategies to deal with sensory overload, prevent meltdowns and more. If you’re interested in getting started with Prosper, contact us today.