How-to: Sensory Toolbox module
Quick Summary
- The Sensory Toolbox module you can learn to manage stress and anxiety by using your senses to bring yourself back to the present moment and create calm.
- Use these tools when feeling overwhelmed, then take a moment to reflect on any changes in your stress or anxiety
Here’s how it works:
When we get overwhelmed, it can feel like we’re trapped in our own head, and we can’t think straight. When our brain is like this, our logical thinking goes out the window and trying to calm down by thinking our way out is usually useless. Instead, we can use our senses - touch, sight, smell, taste and sound to get back in touch with our body and the environment around us. We call this ‘grounding’, and it sometimes does feel like we’re coming back down to Earth after being anxious and all over the place.
Building your sensory toolbox means identifying certain items or activities that really switch on each of your senses. They should be things you find pleasant, and you can even create a physical toolbox to carry with you in case you need it wherever you are - the more accessible your toolbox is, the better.
- Sight: think about things that you like to look at. They could be favourite photos, calming videos, or visual puzzles.
- Hear: listen to calming music, nature sounds, or a favourite podcast to activate your hearing.
- Touch: use a soft blanket, hold a stress ball or fidget toy, use your hands to knit or build something so your touch comes back online.
- Taste: grab a strong mint, sour lolly or have a cup of herbal tea to really pay attention to taste.
- Smell: light a scented candle, use essential oils, or an air freshener to connect you to your sense of smell.
To finish up, consider movement that gets you in tune with your body. Doing some stretches, a few star jumps or some deep breathing can help get you present again.
These are just a few suggestions. You’re free to personalise your sensory toolbox with items that have specific meaning or positive associations for you.
When you’re feeling stressed or anxious, choose an item or activity from your sensory toolbox and engage with it fully.
After using one of these tools or items, take a moment to reflect on how it made you feel. Notice any changes in your stress or anxiety levels and how the sensory experience impacted your mood.
Feel free to revisit this module and these instructions whenever you need support.
Let's get started on building your Sensory Toolbox.
Once you’re finished, you’ll be able to access your answers again through My Support, so that you can refer back to them yourself later or share them with a support person.