Sensory Self-Care: Managing Sensory Overload this Season
Let’s talk about sensory regulation! As we bundle up for the cooler autumn days, the heat turns up inside and it’s easy to start to feel uncomfortable in our own skin. Let’s uncover some ways we can help meet our sensory needs this season!
The biggest challenge when the weather cools off and the furnace turns on is dressing for comfort. Not enough layers and you’re shivering within moments of stepping out the door; too many layers and you’re suffocating the second you step inside. Ah, yes, autumn. What a beautiful season! The key to comfort? Maybe you already picked up on it…layers! A base layer, like a tank top, followed by a mid-layer t-shirt, followed by a hoodie or sweatshirt of some kind usually does the trick. This time of year is perfect for jeans and a hoodie. Further, a good pair of boots or weather proof shoes is a fantastic investment! Keep your eyes peeled for seasonal sales that make it even easier to stay warm and dry throughout the season. And a good pair of socks goes a long way! Heat escapes through our feet and our heads. Keeping those areas covered and warm will help your body temperature stay regulated! Beanie season is my favorite season!
We’ll go a step further and move to our internal body systems. I was just talking about how keeping our heads and toes covered helps keep our temperature regulated. Part of our sensory regulation is dependent on our internal systems to maintain homeostasis, or base line operations. How do we support this? We nourish and hydrate and cleanse. In the hustle and bustle of this busy season it can be easy to skip this crucial action. Thankfully, as the weather cools off, the seasonal fruits and vegetables change to inspire a new cuisine. That’s right folks, it’s soup season! Hearty, warm foods that fill us up and keep us full are in season. And thank goodness for that! When our body temperature stays regulated, we stay comfortable, and our energy levels last longer. Pull out the crockpot, set it in the morning, and you’ll have dinner by the time you get home. Easy, warm, and delicious. Plus, it fills your home with mouth-watering, savory scents. Not only do we get to enjoy seasonal foods, but seasonal drinks and sweet treats are in abundance this time of year! Pumpkins, apples, cinnamon, vanilla, and nutmeg are key ingredients to the fall. Stay cozy and warm with a hot apple cider or a pumpkin spice latte. Or make your very own simmer pot and immerse yourself in the scents of the season. Nourishing our bodies, includes nourishing the soul too.
Finally, how can we use music to support our sensory needs? I have just the playlist! Complete with fall classics like ‘California Dreamin’’ by The Mamas & The Papas, ‘The Great Pumpkin Waltz’ from It’s The Great Pumpkin, Charlie Brown, and ‘Autumn Leaves’ by both Nat King Cole and Ed Sheeran, “Float Down Like Autumn Leaves” is sure to honor the mood of the season.
Using seasonal music is a great tool for keeping our brains excited and motivated as the season progresses. Of course, we have the obvious seasonal holiday music, but I know that’s not everybody’s preference. The great thing about the songs featured on ‘Float Down Like Autumn Leaves’ is that they’re all songs that celebrate the season in unique ways. For example, Gilmore Girls has become quite a fall staple. Many people online joke about starting their “annual rewatch” each autumn. Songs from that show, such as ‘Where You Lead’ by Carole King always make me think of the fall and are included on the playlist for that reason.
Maybe you’re seeking a bit more sensory regulation from the music? I’d also like to share a playlist with you that features the use of frequencies to create healing harmonies.
“Ultra Healing Vibrations or Whatever The Beach Boys Said”, is designed to support taking a quiet moment for yourself. The playlist is just over 30 minutes in length, making it perfect for a relaxing lunch break or commute. I encourage you to quiet your mind when listening to this playlist. A helpful tool for this is to shift your focus to your breath and allow your thoughts to pass without judgement. If you need inspiration, check out the breathwork pattern, alternate nostril breathing below! This technique is a great way to connect your mind and body when you’re feeling a little off. Alternate nostril breathing can help with headaches, anxiety, and helps connect the brain and the body by bringing awareness back to our breath and calling attention to the sensations within our own physical existence.
Now featured in the Windham Independent News!
Author: Kelly Weaver, MT-BC