Updated byMolly Shaw Wilson MS OTR/L BCP
How do you deal with stress? When I’m upset, my go-to choice is to grab some ice or minty gum. The action of chewing can be calming to the muscles of the mouth.
In fact, a study in Clinical Practice and Epidemiology in Mental Health discusses that “gum chewing is a popular and convenient way to help relieve stress and improve concentration.”
Everyone chooses different activities as a way to relieve stress and in order to calm and comfort themselves.
I encourage you to think about your own body. What do you choose when you feel tired? How about when you feel upset?
As a pediatric occupational therapist, I understand that our bodies have more than five senses. Proprioceptive input,for example, involves heavy work- pushing, pulling, lifting, and carrying. This can be calming for many of us.
While many of these products are marketed as “autism toys”, even neurotypical adults can benefit from their use. We all have different patterns of sensory integration or sensory processing that makes us unique and can benefit from support when under stress or trying to achieve a state of calm relaxation.
Thinking about what makes you the most comfortable can help you figure out which sensory toy or tool is the right one to choose.
Here is a table of contents to help you navigate our list!
- What makes You Comfortable?
- Whole Body Sensory Products
- Small Sensory Items
- Noise, noise, noise!
- Sight and Smell Products
What makes you comfortable?
Chances are, adults who struggle to obtain the best and most comforting sensory input have come up with wonderfully creative strategies to meet their needs. I found this helpful checklist for adults from SPD Support.
Understanding your own triggers and stressors helps to know when and how to provide helpful activities. The key is to implement activities before the point of stress.
Our brains are designed to protect us and when we become disorganized and upset, we release chemicals that cause fight, flight, and fright reactions.
Regular participation in activities that both make us feel more comfortable and deliver oxygen to our brains via deep breathing or movement help to regulate and keep in what therapists call the ‘just right’ state of being. It’s when we are in this state that we can interact and function at our best.
Whole BodySensory Tools for Adults
Compression Clothing
Pressure and tight-fitting undergarments sometimes provide compressing that can be calming. Companies such as Under Armour make workout clothing that is snug. Many department stores offer cheaper versions that are equally as comfortable.
Deep Touch PressureSensory Products
Do you feel a sense of relief when you go to the dentist and they lay the heavy lead vest on you for x-rays? That's deep touch pressure in action. It’s amazing how a big bear hug can feel after a long and stressful day, engaging that sense through deep pressure input can help to release serotonin in the body, promoting a sense of calm and relaxation.
Instead of purchasing a lead vest, weighted blankets for adults or lap pad can be used for people of all ages. Try a lap pad first to gauge how your body responds to the weight. If you’re craving more, consider a weighted vest, or one that offers pressure and weight together.
For children, weighted vests should be recommended and monitored by an occupational therapist for appropriate weight and size details, schedule, and efficacy.
Adult weighted blanketsshould follow the same protocol, although they are more widely available in stores and on the internet, anything with weight should be used with caution.
Sensory Brushing
Soft surgical brushes are often used to brush the skin in order to provide stimulation to the skin. They can be found in special needs catalogs or on Amazon.
To learn more about sensory brushing, check out our article on it here.
Bean Bags
Bean bag chairsare wonderful since they form to the body’s unique shape and size. Many department stores carry them routinely. They offer a sense of deep pressure input, as the body is enveloped by the bean bag, making contacts at many points.
Swinging & Rocking
You’re never too old to swing! When done in a linear (back and forth) motion, swinging can be quite calming. This can offer sensory integration at its finest, as movement in a swing engages so many senses working in harmony together.
Have you seen our compression swing? It's comfy and incredibly relaxing, like floating on a cloud. It can hold up to 200 pounds, too!
Temperature Changes
Heat and cold provide relief when feeling overwhelmed. I suggest using a moist heating pad for sore muscles and use of an ice pack or cooling towel to maintain comfortable body temperature.
Small Sensory Items for Adults that Pack a Huge Punch
Sensory Balls
Balls of all shapes and sizes can be rolled on the body, used for massage, rolled underneath your feet, over sore muscles and used for fidgeting.
Fidget Toys
Sensory Toy Warehousehas a vast collection of fidget items for everyone’s needs. They offer many products designed for adults and children. For those with fine motor goals, look for fidget toys that require dexterity and finger movements, or strength components, like play-doh or putty.
Fidget items can be created from everyday items. Consider keychains, paper clips, rubber and hair bands, putty, stress balls, and erasers are examples.
Oral Chew Toys
Oral motor input can come in many shapes and sizes.Chewigemproducts are safe and durable.
Noise, noise, noise!
Just because you’re an adult doesn’t mean you outgrow your sound sensitivity. I still do not like any loud and unexpected noise. Often times, noise causes a gut reaction that makes my entire body feel uncomfortable and physically ill.
Here are my suggestions to help:
Noise Cancelling Headphones & Music
Noise-canceling headphones provide comfort on the go.
Portable music sources have drastically changed the availability of calming music. Earbuds often don’t provide enough noise protection sotry larger headphones. They are fun and colorful!
White Noise Machine
White noise machines provide options of various sounds for calming and blocking out environmental sounds. I find them comforting and am using one as I write this article! A small fan purchased from your local hardware store can give both cool air and white noise.
Softer Items around the House
Add soft items to your kitchen if the noise of dishes and banging of pots and pans bothers you. Use a tablecloth on the table to dampen sound during mealtime. Place a rubber mat on the bottom of your kitchen sink so dishes do not clank on to the bottom.
Sight and Smell
Fewer Distractions and Calm Colors
Decreasing visual distractions can significantly help some of us to improve concentration. Remember to choose calming colors in your paint and decorating choices. Surround yourself with things which make you feel calm and relaxed.
Coloring Books
Adult coloring books can provide relaxation and coloring is fun for both kids and grown-ups. For kids who are working on their fine motor skills, choosing a choice-themed coloring book and a new pack of crayons can be enticing.
Sensory Lighting
Use lower wattage light bulbs. Avoid fluorescent lighting as it can flicker and we are often unaware of the disorganization this can cause to our visual/perceptual system.
Most hardware stores sell light bulbs of all different colors.
Check out our article all about sensory lighting.
Improve Smells around the House
Essential oils, candles, lotions, and incense can alter mood and setting. Many of these can be applied to the sensory needs of adults as well.
Takeaways
Remember that no two people process sensory information in the same way. You have the right to be comfortable and feel safe in your environment.
If you're interested in sensory product ideas for children, check out our top 10 articleherefor recommendations!
Which of our suggestions have you tried? Let us know if you have any other helpful ideas.
Resources
Sasaki-Otomaru, A., Sakuma, Y., Mochizuki, Y., Ishida, S., Kanoya, Y., & Sato, C. (2011). Effect of Regular Gum Chewing on Levels of Anxiety, Mood, and Fatigue in Healthy Young Adults. Clinical Practice and Epidemiology in Mental Health : CP & EMH, 7, 133–139. http://doi.org/10.2174/1745017901107010133
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