Sensory Diet: A Guide for Adult Trauma Survivors
Hey there, beautiful soul. If you’re reading this, you’re likely on a journey of healing from trauma. As a healing and leadership coach, I understand how important it is to take care of your mind as well as your body. One key aspect of that journey is understanding and managing your sensory needs through something called a “sensory diet.”
Let’s dive deep into what this means and how it can help you feel more grounded, regulated, and at peace in both your body and mind. I’ll also share tips on how to create your own sensory diet, integrate it into your wellness routine, and overcome common obstacles along the way. First, let’s talk about what a sensory diet is.
What is a Sensory Diet?
Just as your body needs food for nourishment, your nervous system craves sensory input to stay balanced and regulated. A sensory diet is a personalized plan of activities that provide the sensory input your body needs to feel calm, focused, and present.
Think of a sensory diet as a buffet for your senses – you get to choose what feels good and nourishing for you. This isn’t about restricting yourself or following rigid rules. Instead, it’s about tuning into your body’s needs and responding with compassion and care.
Why a Sensory Diet Matters for Trauma Survivors
Trauma can throw our nervous systems out of whack. You might find yourself feeling overwhelmed by certain sensations or constantly seeking out others. This is your body’s way of trying to find balance and safety in a world that once felt very unsafe. A well-designed sensory diet can help address these challenges.
A sensory diet can help you:
- Feel more grounded in your body
- Reduce anxiety and overwhelm
- Improve focus and concentration
- Manage emotional ups and downs
- Reconnect with your physical self in a gentle, nurturing way
Understanding the Science: How Sensory Diets Help Trauma Survivors
To truly appreciate the power of a sensory diet, it helps to understand a bit about how trauma affects our nervous system.
When we experience trauma, our body’s natural alarm system (the fight-flight-freeze response) can become overactive or dysregulated. This means we might:
- Feel constantly on edge or hypervigilant
- Have trouble relaxing or sleeping
- Experience intense emotional reactions
- Feel disconnected from our bodies (dissociation)
A well-designed sensory diet can help regulate this system by:
- Providing predictable, controlled sensory input: This helps your nervous system learn that it’s safe to relax and engage with the world.
- Activating the parasympathetic nervous system: Many calming sensory activities trigger our “rest and digest” response, counteracting the stress response.
- Improving body awareness: Sensory activities can help you reconnect with your body in a safe, gentle way, which is crucial for trauma healing.
- Offering a sense of control: Choosing and engaging in sensory activities gives you agency over your body and environment, which can be very empowering for trauma survivors.
Understanding Your Sensory Profile
Before we dive into creating your personal sensory diet, it’s important to understand that we all have unique sensory profiles.
Some people might be hypersensitive (over-responsive) to certain types of sensory input, while others might be hyposensitive (under-responsive). Understanding your sensory profile is crucial for developing an effective sensory diet.
Hypersensitivity might look like:
- Being easily startled by sudden noises
- Feeling overwhelmed in busy, crowded places
- Disliking certain textures on your skin
Hyposensitivity might look like:
- Seeking out intense physical sensations
- Having a high pain threshold
- Enjoying loud music or environments
Many trauma survivors experience a mix of both, and your sensory needs might change from day to day. That’s okay. The key is to start noticing these patterns with curiosity and compassion, which will inform your sensory diet.
Customizing Your Sensory Routine Based on Your Trauma History
Everyone’s experience with trauma is different, and because of that, trauma can affect how we respond to our senses—like touch, sound, movement, and how we feel inside our bodies. This is what I like to call your “sensory diet,” which is the way you interact with these different sensory experiences to help your healing. Depending on what kind of trauma you’ve been through, you might notice some patterns in your sensitivity to different things.
Here are a few examples of how trauma can affect your sensory experiences and how you can tailor your sensory diet to support your healing.
Physical Trauma: Sensitivity to Touch and Body Position
If you’ve experienced physical trauma, your body may be more sensitive to touch, or you might feel uncomfortable in certain body positions. For example, if you were hurt or abused in certain ways, even something as simple as a hug or someone brushing against you might feel overwhelming. It’s like your body is still on high alert, expecting more pain or harm.
Emotional Trauma: Difficulty Sensing Internal States
Emotional trauma, like ongoing stress or relationship difficulties, can make it harder for you to sense what’s going on inside your body. This is called interoception, which is the ability to feel things like hunger, heart rate, or even tension in your muscles. When you’ve been through emotional trauma, it’s common to feel disconnected from your body, like you can’t tell if you’re anxious, sad, or even calm.
Childhood Trauma: Mixed Sensory Responses
If you experienced trauma as a child, it might have led to a mix of behaviors where you seek sensory input at times (like wanting to be touched or wanting more noise around you), and avoid it at other times (like not being able to stand loud sounds or being touched). It’s like your body doesn’t know what it needs—sometimes it craves stimulation, and other times it’s just too much to handle.
My Childhood Trauma: Mixed Sensory Responses
Growing up, I experienced a childhood full of trauma that shaped how I respond to sensory input today. My home, which should have been a place of safety and comfort, was anything but. From a young age, I faced emotional, physical, and sexual abuse, and lived with an absent father and a mother who was erratic and unpredictable. These early experiences left me feeling disconnected from my body, unsure of what I needed or how to handle the world around me.
Because of this, my body developed mixed sensory responses. Sometimes, I craved touch and stimulation—like wanting to feel the warmth of another person’s hand on my arm or seeking out more noise and activity to distract myself from the overwhelming emotions I couldn’t process. But at other times, the smallest touch or the loudest sound could send me into a panic, making me want to retreat into myself, away from anything that felt too intense. It was as though my body couldn’t make up its mind—sometimes it needed more, and other times it needed less.
If you’ve gone through similar experiences, you might relate to these mixed feelings—sometimes you might crave comfort, and at other times, you can’t handle the slightest sensation. That’s okay. It’s your body trying to find a balance after years of confusion and trauma.
The Most Important Thing: Listening to Your Body
These are just general patterns that I’ve found helpful, but everyone’s experience with trauma is unique. The most important thing is to really listen to your body. Sometimes, your body will crave stillness and calm; other times, it may want more movement or stimulation. And that’s okay. It’s all about finding what works best for you.
Your sensory diet is something you can adjust as you go along. There’s no one-size-fits-all solution, and what works for you today might not be what works tomorrow—and that’s perfectly normal. Just remember, healing is a journey, and your body will guide you if you pay attention to its signals. You deserve to feel safe, comfortable, and at peace in your body. So take your time, experiment with different sensory practices, and honor what feels best for you.
Try different activities and notice how your body responds. There's no one-size-fits-all approach to a sensory diet. What works for someone else might not work for you, and that's perfectly okay.
Sensory Diet Activities to Try
Let’s explore a variety of sensory activities you can experiment with as part of your sensory diet. Remember, the goal is to find what works for you, so feel free to modify these suggestions or come up with your own ideas.
For Grounding and Calming
- Deep pressure:
- Use a weighted blanket or vest
- Try self-hugs or ask a trusted person for a tight hug
- Use a foam roller on your muscles
- Wrap yourself tightly in a blanket like a burrito
- Slow, rhythmic movement:
- Rock gently in a rocking chair
- Try slow, mindful swaying while standing
- Use a swing (if you have access to one)
- Practice gentle, flowing tai chi movements
- Tactile input:
- Play with kinetic sand or playdough
- Use a stress ball or fidget toy
- Stroke a pet or a soft fabric
- Take a warm bath with Epsom salts
These calming activities can form an essential part of your sensory diet, especially when you’re feeling overwhelmed or anxious.
For Energizing and Focusing
- Movement:
- Jump on a mini-trampoline or do some jumping jacks
- Dance to upbeat music
- Do some quick, energizing yoga poses
- Take a brisk walk, especially in nature
- Oral input:
- Chew on crunchy foods like carrots or apple slices
- Suck on ice chips or a popsicle
- Use a chewable necklace or bracelet
- Drink ice-cold water through a straw
- Strong scents:
- Use peppermint or citrus essential oils (always dilute properly)
- Smell fresh-cut grass or flowers
- Light a scented candle
- Use strongly scented lotions or body sprays
Incorporating these energizing activities into your sensory diet can help when you’re feeling sluggish or need to boost your focus.
For Emotional Regulation
- Proprioceptive input (sensations from your muscles and joints):
- Do wall push-ups or regular push-ups
- Carry heavy objects (like groceries or books)
- Use resistance bands
- Try yoga or pilates
- Vestibular input (related to balance and spatial orientation):
- Gently swing in a hammock or swing
- Do slow, controlled somersaults or forward rolls
- Try balancing exercises on one foot
- Use a rocking chair
- Deep breathing paired with sensory input:
- Practice deep breathing while holding a heavy object
- Do breath work with a calming scent nearby
- Try “square breathing” while tracing a square on your palm
These activities can be particularly helpful in your sensory diet when you’re working on emotional regulation. The image below sums up these tips. Next, let’s talk about how you can create your own personal sensory diet.
There's no one-size-fits-all approach to a sensory diet. What works for someone else might not work for you, and that's perfectly okay.
Creating Your Personal Sensory Diet
Now that we understand the basics, let’s explore how to create a sensory diet that works for you:
- Observe: Pay attention to what sensations feel calming or energizing to you. Maybe it’s the weight of a heavy blanket, the smell of lavender, or the feeling of sand between your toes. Start keeping a sensory journal to track these observations.
- Experiment: Try different activities and notice how your body responds. There’s no one-size-fits-all approach to a sensory diet. What works for someone else might not work for you, and that’s perfectly okay.
- Schedule: Aim to include sensory activities throughout your day, not just when you’re feeling overwhelmed. Prevention is key in a sensory diet! Try to incorporate small sensory breaks every couple of hours.
- Be gentle: Creating a sensory diet is a process of self-discovery. Be patient and kind with yourself as you learn what works for you. If something doesn’t feel good, that’s valuable information. Thank your body for letting you know and try something else.
A good sensory diet for someone with childhood trauma should be varied. You might want to incorporate a mix of both soothing and stimulating activities. Soothing activities could include listening to calming music, using essential oils, or taking a warm bath. Stimulating activities might be things like dancing, jumping on a trampoline, or going for a walk outside. By having a balance of both, you can give your body the variety it needs without overwhelming it.
Find What Works Best For You
To help myself heal, I had to create a sensory diet that was varied—one that included both soothing and stimulating activities. Soothing activities might include things that calm me, like listening to soft, calming music, using essential oils, or taking a warm bath. These things help me feel safe and nurtured, something I didn’t always get in my childhood. On the other hand, I also need stimulating activities—like dancing, walking outside, or even jumping on a trampoline. These help me feel alive and connected to my body when it feels numb or disconnected.
Having a variety of sensory practices to choose from has been essential for me. Some days I need to retreat and calm myself, and other days I need to let my body move and feel the world around me. The key is finding a balance—doing what works for me in the moment. If you’ve experienced any form of trauma, I encourage you to try different practices and see what feels right for you. Honor your body’s needs without judgment, and give yourself permission to adjust as you go along. Next, let’s talk about how you can combine a sensory diet with other healing practices.
Combining Sensory Diets with Other Healing Practices
A sensory diet can be a powerful tool in your healing journey, but it’s most effective when combined with other trauma-informed practices. Consider integrating your sensory diet with:
- Therapy: Share your sensory experiences and sensory diet with your therapist. They can help you process any emotions or memories that arise.
- Mindfulness: Mindfulness practices can enhance body awareness and help you tune into your sensory needs more effectively, complementing your sensory diet.
- Somatic experiencing: This body-based approach to trauma healing pairs well with a sensory diet.
- Art or music therapy: These can provide additional avenues for sensory expression and regulation, enhancing your overall sensory diet.
Overcoming Common Challenges in Implementing a Sensory Diet
As you start using your sensory routine, you might face some challenges. Here are a few common ones and how to handle them:
- Feeling overwhelmed: Start small. Just one or two sensory activities a day can help. Gradually add more as you feel ready.
- Inconsistency: It’s okay if you miss a day or two. Be kind to yourself and just pick it back up when you can. Setting reminders on your phone can also help.
- Not sure what works: Keep a sensory journal to track how you feel after different activities. Over time, you’ll see patterns and can adjust your routine.
- Shame or embarrassment: Taking care of your sensory needs is an important part of self-care. You deserve to feel comfortable in your body.
- Triggering activities: If something feels too much, it’s okay to stop. Thank your body for telling you what it needs and try something else from your sensory routine.
Creating and embracing your sensory diet is an act of reclaiming your right to feel good in your skin. It’s self-love. It’s self-compassion.
Celebrating Your Progress with Your Sensory Diet
As you continue on this journey of sensory exploration and healing, remember to celebrate your progress.
Every time you tune into your body’s needs and respond with care through your sensory diet, you’re rewiring your nervous system and building resilience.
Here are some ways to recognize your progress:
- Keep a journal of “sensory wins”—times when you used a sensory tool from your routine to feel better.
- Share your experiences with your sensory routine with a trusted friend or support group.
- Create a “sensory self-care kit” filled with things that help you feel calm and grounded.
- Practice being kind to yourself by recognizing the courage it takes to work through your healing with your sensory routine.
A Note on Sensory Overload
While a sensory diet is about providing helpful sensory input, it’s also important to be aware of sensory overload. This is when your nervous system becomes overwhelmed by too much sensory information.
Signs of sensory overload might include:
- Feeling irritable or agitated
- Having trouble concentrating
- Feeling the urge to escape or shut down
- Experiencing physical symptoms like headaches or nausea
If you notice these signs, it’s okay to take a break from your sensory diet activities and find a calmer environment. Some strategies for managing sensory overload include:
- Using noise-cancelling headphones
- Finding a quiet, dimly lit space to rest
- Using sunglasses to reduce visual input
- Practicing deep breathing or grounding exercises
Remember, managing sensory input is about balance. Sometimes, that means adding more sensory experiences through your sensory diet, and sometimes it means reducing them.
Making Your Sensory Diet Part of Your Routine
The key to a successful sensory diet is consistency. Here are some ideas for weaving these activities into your daily life:
Morning Routine:
- Start your day with some gentle stretching or yoga
- Use a textured washcloth in the shower
- Drink cold water with lemon for a sensory wake-up
Work or Study Time:
- Keep fidget toys or stress balls at your desk
- Use a standing desk or balance ball chair for movement
- Take short movement breaks every hour (set a timer if needed)
Evening Wind-Down:
- Practice deep pressure with a weighted blanket
- Do some calming yoga or stretching
- Use lavender-scented lotion as part of your bedtime routine
Remember, love, you’re the expert on your own body. Trust your instincts and don’t be afraid to adjust your sensory diet as needed. What works today might not work tomorrow, and that’s okay.
I hope these tips helped. Next, I will share my final thought.
Final Thoughts
Healing from trauma is a journey, not a final destination. Your sensory needs—and the routines that help you—may change over time, and that’s okay. Be patient with yourself and celebrate each small step forward. You’re not broken; you’re learning to care for your nervous system in new ways. You’ve got this, beautiful soul.
Your body knows how to find balance and peace. Trust the process, and keep showing up for yourself, one moment at a time. You deserve to feel safe, comfortable, and at home in your body. Creating and embracing your sensory routine is a way to reclaim your right to feel good in your skin. It’s self-love. It’s self-compassion. And you, my dear, deserve both.
Keep exploring, keep listening to your body, and keep honoring your needs through your sensory routine. You’re doing amazing work, and I’m so proud of you for taking these steps toward healing and becoming whole.
If you ever need more support on your wellness journey, I’m here to help. Feel free to reach out anytime.
Also, check out my podcast for more insights on self-care and self-compassion.
