29 Sensory-Friendly Self-Care Techniques For Neurodivergent People

In the previous post, we discussed how to spot and deal with neurodivergent burnout. Today, we’ll look with more detail into sensory-friendly self-care techniques for neurodivergent people.

The traditional bubble bath and scented candle routine?

Might be a total miss if you’re neurodivergent. I mean, for some of us, that sounds like a sensory nightmare dressed as a wellness dream.

Even if you’re neurotypical, self-care isn’t a one-size-fits-all deal. And neurodivergent self-care is a completely different universe.

It’s about understanding and respecting your unique sensory processing system. We’re talking about creating strategies that actually work for YOUR brain, not some generic wellness algorithm.

We experience the world in a different way, so we need to regulate differently. Not only to prevent meltdowns. In general, we need a different set of tools to take care of our mental health and overall well-being.

In this post, we’re throwing out the rulebook and aim to create YOUR own user manual for yourself. Explore 29 techniques that might end up joining your own toolbox with sensory-friendly self-care strategies. Ready?

Understanding Sensory Self-Care for Neurodivergent Individuals

When you’re neurodivergent, sensory input hits different.

In my case, I spent over 30 years unaware of its impact on me. Only recently, I realized that fluorescent lighting could make me go apeshit.

During one of my latest visits to a dentist’s, the strong light pointed at my face, together with all the hissing sounds and burr drill buzzing, made me close to fainting.

When they finished, they thought I was about to fall. They thought I must have been in pain. I wasn’t. I was overwhelmed, but I had no energy to explain. I had to leave as soon as possible.

The following visit, I prepared with a small toolkit of my own, like a proper neurodivergent MacGyver. Noise-reducing earpieces and a silky eyeband I wear to sleep.

Were they surprised? Indeed. Did I care? Not at all. I learned that I need to prioritize my well-being, and people’s opinions or perceptions are secondary, if of no importance at all.

Other ideas that might work for you:

Create dedicated sensory zones in your home.
Invest in good noise-canceling headphones.
Carry a “sensory first aid kit” (earplugs, sunglasses, fidget toy).
Track your specific triggers to identify patterns.
Use proprioceptive tools like weighted blankets.

Remember that sensory needs fluctuate with stress and energy levels.

What you can handle after good sleep differs from what you can manage during a stressful week.

Sensory overload can really make life hard for a neurodivergent brain. That's why you need to learn some self-care sensory strategies.

Auditory Sensory Self-Care Techniques

It’s specific to my story, but I never struggled with sound too much. Or, for most of my life, I wouldn’t notice.

However, whenever I was cooking, I’d avoid turning the fan on in the kitchen. Its noise would just feel too much. For decades, I couldn’t explain why. My dad would be irritated because he’d tell me to do it every time, and every time, I still wouldn’t.

Whenever I’m in a supermarket, and they play something in the background, I grind my teeth. Maybe if they kept the volume a bit down, it would be better.

My coping techniques involve using noise-reducing earpieces. Most of the time, though, I use a regular headset and I listen to music.

A bit of personalization here. Since I can remember, I have had a very tight and intimate bond with music. While walking down the street, listening, my head is elsewhere. I typically create video clips of these songs. Not all of them, but it happens if I get emotionally invested.

It can be dangerous because then I can lose touch with whatever is happening around me. So I can effectively trip over or engage in an accident. Things close to these happened to me more than once.

For this reason, as much as the music and the headset help me regulate sensory overload from the outside, I need to be sure not to overdo it from the inside.

Other ideas worth considering:

Creating a personalized “focus” playlist with instrumental music at specific BPMs.
Using a white noise machine to mask unpredictable sounds.
Practicing “sensory stepping,” which is gradually increasing exposure rather than diving in.
Scheduling daily “sound breaks” where you find a quiet space for 10-15 minutes, allowing your auditory processing to reset.

Remember that sound sensitivity can vary wildly depending on your overall regulation state. What works on a good day might not help during stress, so having multiple strategies ready is key.

Visual Sensory Self-Care Strategies

As I mentioned, I have quite a beef with fluorescent lights. This is why I replaced harsh overhead lights with warm, dimmable lamps, so once I need to turn the lights on, they don’t mess me up.

Other tips for controlling the impact of visual stimuli on your brain:

Blue-light filters on your screens (especially to improve your evening wind-down routine).
Positioning your desk so it faces a wall instead of the busy office.
Setting up a minimalist desktop background and organizing files in a way that doesn’t make your brain scream (makes sense to reduce the number of icons on your desktop!).
Creating a “visual rest” corner in your home with neutral colors and minimal patterns.
Using adjustable blinds to control natural light intensity throughout the day.
Sorting colored items (like books or clothes) in rainbow order—oddly calming!
Wearing a brimmed hat in environments with overhead bright lights.
Taking “visual breaks” by closing my eyes for 30 seconds every hour.
Using color-coded systems for organizing to reduce visual processing strain

I’ve also discovered that my visual sensitivities fluctuate with stress and fatigue. What I can tolerate on a good day becomes unbearable when I’m already depleted.

Remember that these strategies are legitimate accommodations for how our brains process visual information. But then, again, they are only tips to try out. They don’t work out for everyone, and it’s for you to see and decide what works for you.

Tactile Sensory Self-Care Approaches

Some fabrics can feel like actual torture devices, right?

I have to admit that I have almost no problems with fabrics. Almost.

I am really picky when it comes to socks. The more artificial the fabric, the more I hate it.

But I know some people will have a complete meltdown simply because they can’t find a single shirt without a scratchy tag or seam. But there are solutions, obviously: tagless clothes and seam-rippers!

To build a “sensory-friendly” section in your closet with items that don’t make your skin crawl, try to touch-test everything before buying. It will probably look strange to store associates, but who cares?

I haven’t tried weighted blankets yet, but it’s absolutely on my to-do list.

Gustatory and Oral Sensory Self-Care

I was never a picky eater, but I’d consider my tastes conservative. And I have always hated spicy food. The funny thing is, I love Asian food, and it often comes spicy. So, finding something that isn’t is sometimes a big challenge.

But I have a bizarre relationship with seeds in fruit and veggies. If I come across a seed in an orange, I won’t finish it, no matter how tasty the fruit is. Bumping on a random, unexpected seed makes me nauseous.

Or, I would always rip half of a tomato because the insides in its center feel too steel-like. And it took me decades before I started eating grapes without spitting out the insides.

What I do is I make sure I remove the whole seedy area of an apple, or I drain the entire lemon and keep the zest in a glass jar in my fridge, knowing there will be no unwelcome surprises.

I know some people have various unexpected oral sensory preferences. For some chewing gum constantly will help them regulate. Some will endlessly chew their pens.

If you’re one of these people, you should learn more about adult-friendly chewelry. Yep, that’s jewelry designed to be chewed on. It may sound weird, but having a silicone pendant that you can discreetly chew during overwhelming moments could prevent countless meltdowns. No more destroyed shirt collars or mangled pen caps!

Other ideas for gustatory and oral sensory self-care:

Creating an “oral sensory toolkit” with options for different needs (chewy, crunchy, spicy, cold)
Keeping sugar-free gum in every bag, drawer, and coat pocket
Using straws with different thicknesses to drink—thin straws for calming, thicker ones for alerting
Having “sensory snacks” available during tasks requiring sustained attention

The key is to note how your body reacts in a given situation. Being aware of your patterns helps you prepare rather than being caught off-guard.

Proprioceptive and Vestibular Sensory Self-Care

Do you ever feel anxious sitting still in meetings but can focus perfectly while rocking in a chair? Your proprioceptive and vestibular needs are most likely screaming for attention.

These lesser-known sensory systems regulate our body awareness and sense of movement—and for many neurodivergent people, they’re absolutely crucial.

What helps me regulate is walking barefoot. Just for a while. It feels like proper grounding.

Other ideas include:

Starting your day with “heavy work”—wall pushes, yoga poses with weight-bearing, or simply carrying heavy groceries up the stairs
Using a wobble cushion during desk work so you can move subtly without distracting others
Scheduling “movement snacks” throughout your day—even 2 minutes of stretching will help reset system
Keeping resistance bands at your desk for quick proprioceptive input during long meetings
Using a weighted lap pad that’s less noticeable than a weighted blanket
Installing a doorway pull-up bar for quick hanging sessions (hanging decompresses joints and provides amazing proprioceptive feedback)
Using swings and spinning on your office chair (whatever works for you!).

If you’re worried about what people might think—remember that it’s essential maintenance for your neurodivergent operating system. Your body knows what it needs, even if society hasn’t caught up yet.

Swinging isn't just for kids. It might soothe your neurodivergent nervous system.

Technology and Tools for Sensory Self-Care

In today’s digital age, technology offers unprecedented support for neurodivergent individuals seeking sensory regulation.

The right digital tools can transform overwhelming environments into manageable spaces and provide on-demand relief during sensory challenges.

Let’s explore the innovative technologies designed specifically with neurodivergent sensory needs in mind.

Apps and Digital Resources

The app marketplace now features an impressive array of solutions developed with neurodivergent sensory processing in mind:

Sensory Timer Apps: Applications like Bearable and Sensory Processing Tools allow users to track sensory inputs throughout the day, identifying patterns and triggers while offering timely reminders for sensory breaks.
Meditation Apps with Neurodivergent Focus: Headspace and Calm now offer specialized content for neurodivergent users, with adjustable session lengths and minimal sensory distractions.
Sound Customization Platforms: Apps like MyNoise and Endel provide personalized soundscapes that can mask disturbing environmental sounds or create calming audio environments with adjustable parameters specifically designed for sensory sensitivity.
Visual Stimming Apps: Digital stim boards and visual stimulation applications provide regulated visual input that can be soothing during overwhelm or helpful for focus during understimulation.

Sensory Tracking Technologies

Wearable technology has revolutionized how neurodivergent individuals monitor and respond to their sensory experiences:

Biofeedback Wearables: Devices like Muse headbands and Sensate can track physiological responses to sensory input, helping users identify early signs of sensory overload before reaching critical thresholds.
Vibration-Based Reminders: Smartwatches can be programmed with gentle, customizable vibration patterns as unobtrusive reminders for sensory regulation activities or breaks.
Environmental Sensors: Portable devices that measure sound levels, light intensity, and air quality can help identify potentially overwhelming environments before entering them.
Sleep Tracking Tools: Products specifically designed to monitor sleep patterns affected by sensory processing issues provide actionable insights for improved rest.

Adaptive Communication Tools

Communication during sensory overwhelm presents unique challenges that technology can help address:

AAC (Augmentative and Alternative Communication) Apps: Tools like Proloquo2Go and Spoken offer communication options when verbal communication becomes difficult during sensory overload.
Text-to-Speech Options: Apps that convert typed text to spoken words provide alternative communication methods during periods when speaking is challenging.
Social Scripting Assistants: Digital tools that provide scripted responses for common social situations can reduce cognitive load during sensory processing challenges.
Boundary Expression Cards: Digital card systems help communicate sensory needs and boundaries without requiring verbal explanation during overwhelming moments.

Stress Management Applications

Technology offers powerful tools for managing the stress that often accompanies sensory processing challenges:

Sensory Grounding Apps: Applications that guide users through multi-sensory grounding exercises, customized to individual preferences and sensory profiles.
Emotion Regulation Platforms: Digital tools like Mindshift and Youper use cognitive-behavioral approaches specifically adapted for neurodivergent users experiencing sensory overwhelm.
Scheduled Sensory Breaks: Calendar and reminder applications with special features for planning regular sensory breaks throughout the day.
Virtual Reality Environments: VR applications designed specifically for sensory regulation allow users to enter calming virtual spaces when physical environments become overwhelming.

Neurodivergent-Friendly Wellness Technologies

The wellness technology market increasingly recognizes neurodivergent needs:

Smart Home Integration: Automated systems that adjust lighting, sound, and temperature based on individual sensory preferences, creating environments that adapt to changing sensory needs.
Sensory-Sensitive Lighting Solutions: Smart bulbs and lighting systems with adjustable spectrum, intensity, and transition speeds to reduce visual sensory challenges.
White Noise Machines with Advanced Features: Devices with customizable sound profiles specifically designed to mask triggering noises while providing comfortable auditory input.
Haptic Feedback Tools: Devices providing controlled tactile input for sensory regulation during understimulation or as calming tools during overwhelm.
Neurodivergent-Developed Products: An emerging category of technologies created by neurodivergent innovators who understand sensory experiences firsthand, resulting in uniquely effective solutions.

The technology landscape for sensory self-care continues to evolve rapidly, with more personalized and accessible options emerging each year.

The key is finding tools that align with your specific sensory profile and integrating them thoughtfully into your overall self-care strategy.

Remember that technology should complement, not replace, other sensory regulation techniques—creating a balanced approach to managing your unique sensory experience.

Creating a Personalized Sensory Self-Care Plan

Developing a sensory self-care plan tailored to your unique neurodivergent profile is essential for daily well-being. Here’s how to create an effective approach:

Identifying Individual Sensory Triggers

Start by keeping a simple sensory journal to document environments, situations, or stimuli that cause discomfort or overwhelm. Note patterns in your responses to different sensory inputs across all senses. Pay attention to both understimulation and overstimulation triggers.

Developing a Customized Toolkit

Based on your identified triggers, assemble a personalized collection of tools and techniques. This might include noise-canceling headphones, fidget objects, comfort clothing, or scent neutralizers. Ensure your toolkit is portable and accessible when you need it most.

Tracking and Adapting Strategies

Regularly evaluate which strategies work best in different situations. What helps during mild overwhelm may differ from what you need during intense sensory overload. Be flexible and adjust your approaches as you learn more about your sensory needs.

Building Support Systems

Share your sensory self-care plan with trusted people in your life. Clearly communicate your needs and how others can support you during challenging sensory moments. Consider connecting with neurodivergent communities who understand firsthand.

Continuous Learning and Adjustment

Your sensory needs may evolve over time. Stay curious about new techniques and tools while maintaining compassion for yourself throughout the process. Remember that setbacks are part of the journey—not failures.

The most effective sensory self-care plan combines proactive strategies (creating sensory-friendly environments) with responsive techniques (addressing overwhelm when it occurs).

By honoring your unique sensory profile, you build resilience and create space for your neurodivergent mind to thrive on its own terms.

Wrapping Up

Sensory self-care is a profound journey of self-discovery and compassion. By embracing your unique sensory profile rather than fighting against it, you create space for authentic well-being.

There’s no perfect approach—only what works for your unique neurological makeup.

As you implement these strategies, be patient with yourself. Progress may come in small steps, but each adjustment brings you closer to a life that honors your neurodivergent experience.

Your sensory needs are valid, and addressing them isn’t self-indulgent—it’s essential self-respect that enables you to bring your full self to the world.

I created an article with some self-care tips for highly sensitive people like myself. Even if it’s not your type of neurodivergence, check them out – they might inspire you when you’re creating your own self-care routine.