How to Create a Sensory Toolkit for Different Environments

Understand Your Sensory Needs

Start by identifying your sensory sensitivities and preferences.

Practical Steps to Try:

• Reflect on Your Experiences:

  • Which sensory inputs (sounds, lights, smells, textures) cause discomfort or overwhelm you?

  • Which inputs help you feel calm or grounded?

• Track Your Reactions:

  • Keep a journal for a week, noting sensory experiences and how they affect you.

  • Example: "Bright lights at the supermarket made me feel anxious."

Tools to Help:

• Sensory Checklists: Use tools like the National Autistic Society’s sensory checklist.

• Apps for Tracking Sensory Triggers: Apps like Bearable or Moodpath can help you log experiences.

Choose Items for Your Sensory Toolkit

A sensory toolkit contains items to help you manage sensory input. Customise your toolkit based on your needs and the environments you visit.

Categories of Sensory Tools:

Auditory (Hearing):

• Noise-cancelling headphones for loud environments.

• Earplugs to reduce overwhelming noise.

• Favorite playlists or white noise apps (e.g., Rain Rain, Calm).

Visual (Sight):

• Sunglasses or tinted glasses to reduce glare.

• A hat or cap to shield bright lights.

• A small photo album or calming images on your phone.

Tactile (Touch):

• Fidget toys (e.g., stress balls, Tangle toys).

• A soft fabric swatch or weighted lap pad for grounding.

• Chewy jewelry for oral sensory input.

Olfactory (Smell):

• A small container of a calming scent (e.g., lavender oil).

• A mask to block overwhelming smells.

Taste:

• Favorite snacks or gum for grounding in overwhelming environments.

• Water bottles with a preferred drink.

Proprioceptive (Body Awareness):

• Weighted items (e.g., lap blankets, vests).

• Resistance bands or stress balls for physical input.

Vestibular (Balance and Movement):

• Rocking chairs, wobble cushions, or small trampolines (for home).

• Handheld items like gyroscopic spinners for public spaces.

Customise for Different Environments

Your toolkit may vary depending on where you’ll use it.

Home:

• Larger items like weighted blankets or sensory swings.

• Scent diffusers with calming essential oils.

• Noise machines or dimmable lights.

Work or School:

• Discreet fidget tools (e.g., small stress balls, fidget cubes).

• Earplugs or noise-cancelling headphones for concentration.

• Visual schedules or task boards for structure.

Public Spaces:

• Portable items like sunglasses, earplugs, or chewing gum.

• A small sensory bag with calming items (e.g., lavender oil, stress ball).

• Apps with calming sounds or mindfulness exercises.

Assemble Your Toolkit

Practical Steps to Try:

• Choose a Portable Bag: Use a pouch, backpack, or case that’s easy to carry.

  • Example: A small toiletry bag for public outings, a larger bag for work or school.

• Divide by Categories: Use zipped pouches or compartments for organisation.

• Include Multiples: Keep spares of essential items (e.g., extra earplugs or snacks).

Test and Adapt Your Toolkit

Your sensory needs may change over time or in different environments.

Practical Steps to Try:

• Experiment with Different Items:

  • Test each tool in a low-stakes environment before relying on it in a stressful one.

  • Example: Try noise-cancelling headphones at home before using them in a busy shop.

• Update Regularly:

  • Swap out tools that aren’t working or add new ones based on your evolving needs.

Incorporate Sensory Breaks

A sensory toolkit works best when paired with sensory breaks.

Practical Steps to Try:

• Set Timers: Schedule sensory breaks into your day, such as 10 minutes of quiet time every hour.

• Designate Sensory-Friendly Spaces:

  • At work: Use quiet rooms or corners.

  • In public: Identify calm spots like libraries or parks.

Seek Support if Needed

If you find it hard to create or use your toolkit, there are people and organisations who can help.

People to Contact:

• Occupational Therapists (OTs): Specialists in sensory integration who can help design personalised strategies. Ask your GP for a referral.

• Support Workers: Can help you practice using your toolkit in different environments.

• Therapists or Autism Specialists: Can offer additional strategies to manage sensory needs.

UK-Based Resources:

• National Autistic Society (NAS): Offers sensory support and advice. Visit www.autism.org.uk.

• Mind: Provides mental health support and guidance for managing anxiety related to sensory issues. Visit www.mind.org.uk.

• Occupational Therapy Services via NHS: Ask your GP for a referral to NHS OT services for sensory assessments and tools.

Tools and Apps for Sensory Support

• Headspace or Calm: For guided meditations and relaxation techniques.

• Noise Generator Apps (e.g., Rain Rain): Play white noise or calming sounds.

• MagnusCards: Offers step-by-step digital guides for daily activities, tailored to people with autism.

Practice Self-Compassion

• It’s Okay to Adjust: Your sensory needs can change daily. It’s fine to modify your toolkit as needed.

• Celebrate Small Wins: Recognise when a tool or strategy helps, even in small ways.

• Be Patient with Yourself: Building a toolkit and learning to use it effectively takes time.

Stay Flexible and Prepared

Keep a sensory toolkit ready in multiple locations (e.g., home, car, backpack). Having tools on hand can help you feel more in control and prepared for various environments.

Final Thoughts

By creating and adapting a sensory toolkit, you can better manage sensory inputs and feel more comfortable in different environments. Don’t hesitate to reach out for support or explore the suggested resources to further tailor the toolkit to your needs.