What is sensory self-care and why is it important?

What is sensory self-care?

This is an act of intentionally engaging your senses sight, sound, touch, smell and taste to calm your nervous system.

It restores focus and can bring you back into the present moment.

So we live in a world of constant overstimulation.

We're bombarded with our tech, our notifications, screens, noise, and yet we're often not getting the right kinds of sensory input, the ones that can nourish us.

So I hope that the below breakdown can give you some ideas on how to start implementing sensory self-care into your day.

And at the end I'll tell you why and the benefits of it.

So it doesn't have to cost money or take too long.

It's a form of mindfulness with intent to connect to your body.

So let's start with our eyes.

What can you see?

So try spending time in natural light, watching moving water, or surrounding yourself with colours that feel calming.

Studies show that green is especially known to reduce cortisol levels as it is the easiest colour for the human eye to process.

Look at our ears, the sound.

Sound travels in waves.

Music can affect moods and be a useful tool for expressing ourselves through dance but also with our voices.

A great way that I recommend to release anger and frustration is to sing out loud to a fast aggressive song.

On the other end of the sound spectrum, soothing bird song, rain, instrumental music, or even two minutes of deliberate silence can be more relaxing than any passive music.

Sound baths are the ultimate experience and are very powerful.

It's worth having a go if you're open to this.

So you are exposed to strong sound waves created by various instruments such as gongs, forks, rattles and more.

So let's look at your sense of touch.

Texture matters more than we think, so weighted blankets provide comfort and being held that sensation.

Cold water on the face, bare feet on the grass.

These aren't luxuries, they're actually neurological reset buttons.

Smell is our most primitive sense.

It's wired directly to the brain's emotional centre, so a familiar scent coffee, old books, sea air, perfume, can shift your mood in seconds, maybe reminding you of someone who is important to you and of bringing back a fond memory.

So taste eating slowly and mindfully, savouring a warm drink, noticing flavour without distraction.

It transforms a routine act into a moment of genuine presence.

And if you're struggling with emotional eating, eating mindfully is one of the most effective tools you can implement, so you're consciously eating.

So actually cooking a favourite meal and then enjoying eating it ticks many of the boxes with our senses.

So which is great if you like cooking, but gardening is as effective too.

Getting out, seeing colours, smelling, feeling, fantastic.

So why does this all matter?

Because your nervous system speaks the language of the senses before it speaks the language of thought.

So sensory self-care is one of the fastest routes to regulation.

You don't need an app, you don't need to pay any money, and you don't need any special skills, you just need to use your senses.

So I would encourage you to go away and try a small thing today.

Step outside, close your eyes, and name one thing you can hear, one thing you can smell, and one thing you can feel.

That's it.

Just three of your senses.

That's the practice.

So do take care of your senses, and then they'll take care of your nervous system and you.

I hope that's been useful.

Please look after yourself.

Thank you.