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Putting together a “sensory toolkit” could mean something as simple as a box or pouch that’s kept readily available at home or in a person’s bag, containing a small collection of sensory items - things that smell or feel nice, things that make satisfying sounds or items associated with strong positive memories. This can help to distract from, or provide comfort through distressing situations.
Why Use A Sensory Toolkit?
When you think if sensory tools you may be inclined to think of it as a support tool for some form of neurodivergence such an Autism Spectrum Disorder or ADHD, but it’s worth considering for anyone who experiences overwhelm. Being trans or non-binary is not a mental illness, but a trans person may face significant daily stresses compared to their cisgender peers. As a result, experiencing feelings of overwhelm is common.
The Benefits
Sensory input can be a valuable tool in self soothing techniques, providing a distraction from unpleasant experiences for a person, even in an overwhelmed state. The toolkit can be made ahead of time and grabbed in a moment of need.
It Can Be:
- Fast
- Convenient
- Personalised
- Low effort
- Satisfying
- Affordable
- Safe
What To Include? Some Suggestions
At times, it may be beneficial to provide sensory stimulation, and at others it may be better to actively manage it. What works for any given person is going to be a very personal thing, and although they probably have an idea about their own preferences this may be something they need to discover through a little bit of self reflection and experimenting.
That’s hard to do from an outside perspective: for example if a person is overwhelmed and the environment is too noisy, you might think cutting down on that noise might be best, and yet adding in additional noise instead (through headphones, white noise or sleep sounds) may be more effective for some people. Sometimes the best thing, captures a person’s focus more intensely than the difficulty they’re facing. With this in mind, if you’re providing support for someone else, it’s important to remain attentive and non-judgemental - providing a calm, supportive figure who can listen to their needs and help a person explore what works for them.
The toolkit doesn’t have to be expensive! Even if a person finds the crinkling of a particular plastic bag satisfying, that could be enough. If we’re talking about little ones, just be mindful of choking hazards.
Sound
To make sound:
- Crinkly plastic
- Clicky buttons & pens
- Holographic bookmarks
- Music or sleep & nature sounds* *There are dedicated devices which can play white noise and various mobile apps that do the same.
To eliminate unwanted sounds:
- Headphones*
- Earplugs**
*Not all headphones are born equal. Many modern wireless headphones come with ANC (active noise cancelling). These types of headphones are fantastic for “switching off” from the outside world - perfect for busy environments and noisy spaces. They can be more expensive but you don’t have to break the bank. If you’re going for “no-name” or budget ones, look for Wireless earbuds sporting Bluetooth 5 or higher, with ANC built in. Critical reviews will help you in your search.
**There’s a huge wealth of earplug products available, but here is one example: https://www.loopearplugs.com/. A few products will block out some noise, while still letting most human speech through - this can be more comfortable for some users.
Feel
Some non-toolkit items to consider
- Soft, comfortable clothes
- Managing other conditions. This could mean keeping up on treatments for someone who is prone to itching skin, for example.
Sight
To Stimulate
- Bright colours
- Satisfying, tessellating shapes like wooden puzzles
To Cut Down
- A good eye mask. Ones with removable cups can often provide better darkness.
Some non-toolkit items to consider
- Fairy lights - a dimmed room with some nice, soft lighting.
Smell
Temperature
Some non-toolkit items to consider
- Fans & Air conditioning
- Heating
Conclusion
Hopefully this gives you some ideas! A sensory toolkit can be a cheap, easy and effective way to help self-soothe during times of distress. It could be used to target and lessen the impact of some specific types of dysphoria, or simply as an easy way to provide comfort.