Sensory Regulation Strategies for Adults: Reconnecting with Yourself
When thinking of the term ‘sensory’, most people think of the traditional five senses (sight, sound, touch, taste, and smell) but occupational therapists know there’s more to the story. Our sensory systems do much more than help us enjoy a favorite meal or listen to music; they help us feel grounded, focused, and in control of our emotions. When these systems are out of balance, it can show up as overwhelm, fatigue, irritability, or even shutdown. Sensory regulation isn’t just for kids. Adults need it too!
Let’s take a quick look at the key sensory systems and how they impact daily life:
Sight (Visual): Our brains constantly process light, color, and movement. Too much visual input (like clutter or bright screens) can feel overstimulating, while too little can make us feel sluggish or disconnected.
Sound (Auditory): Noise levels, background sounds, and even tone of voice can all affect focus and mood. Some adults are easily distracted by noise, while others use sound to energize or calm.
Touch (Tactile): The sense of touch helps us interpret temperature, texture, and pressure. It’s why some fabrics feel comforting and others make your skin crawl.
Taste and Smell (Gustatory & Olfactory): These senses are closely tied to memory and emotion. Pleasant smells or flavors can be grounding, while strong odors might trigger discomfort or nausea.
And then there are the “hidden” senses:
Proprioception: This sense tells your brain where your body is in space. Movement, stretching, lifting, and deep pressure all activate proprioceptive input. It’s why heavy work (like carrying groceries or doing yoga) can feel calming and regulating.
Vestibular: This system, located in the inner ear, helps with balance and spatial awareness. Rocking, swinging, or gentle head movements can improve focus and reduce anxiety for some people.
Interoception: This is your internal awareness including feelings of hunger, thirst, temperature, heart rate, or the need to use the bathroom. Many neurodivergent adults struggle with noticing or interpreting these signals, which can affect everything from emotional regulation to self-care routines.
Simple Sensory Regulation Strategies for Adults
Create a sensory-safe space. Use soft lighting, comfortable textures, and calming scents to create a spot where your nervous system can rest.
Move your body. Short bursts of movement including stretching, walking, dancing, or carrying something heavy can help regulate both proprioception and vestibular input.
Tune in and adjust. Notice your environment. Are the lights too bright? Is background noise adding stress? Small adjustments can make a big difference.
Use sensory “anchors.” Grounding tools like fidget items, textured fabrics, or calming music can bring you back to the present moment when you feel overstimulated.
Practice body awareness. Check in with your internal cues: “Am I hungry, tired, or tense?” Building interoceptive awareness takes practice but can transform how you care for yourself.
Sensory regulation is about learning what your unique nervous system needs and giving yourself permission to meet those needs. With awareness and small, intentional adjustments, adults can use sensory strategies to feel more balanced, focused, and at ease throughout the day.
