Top 10 Tools for Your Sensory Diet: Nourishing Your Nervous System

If you’ve ever felt frazzled, drained, or overwhelmed by the world around you, you’re not alone.
Our nervous systems are constantly bombarded with sensory input, and sometimes, we need a little extra support to keep our energy levels stable and our minds calm.

A sensory diet is a simple, yet effective way to help you regulate your nervous system. It’s like feeding your body and mind the sensory “fuel” they need to stay balanced. Here’s a list of 10 tools you can use to nourish your nervous system and support emotional well-being.

1. Weighted Blankets

Weighted blankets provide gentle deep pressure that activates the parasympathetic nervous system, which promotes relaxation and reduces anxiety. They mimic the feeling of being hugged, offering comfort and stability, which is why they’re especially effective for reducing stress and improving sleep.

Use it when: You need help falling asleep, or when you're feeling anxious or overstimulated.

2. Fidget Tools (Spinners, Stress Balls, Tactile Putty)

Fidgeting can be an incredibly grounding tool, especially if you have trouble staying focused or need to release excess nervous energy. Stress balls, fidget spinners, and textured putty are great options for tactile stimulation that can help you stay calm and focused.

Use it when: You're sitting through long meetings, trying to concentrate, or feeling agitated.

3. Noise-Canceling Headphones

Noise-canceling headphones are a game-changer for sensory overload, especially in noisy environments like airports or crowded public places. You can either use them to block out unwanted noise or listen to calming music or white noise for better focus.

Use it when: You need a break from the noise or want to focus without distractions.

4. Scented Oils or Candles

Aromatherapy can be incredibly soothing and grounding. Essential oils such as lavender, chamomile, or sandalwood are known for their calming effects. Whether you diffuse the oils or use them in a rollerball, they provide a simple and effective way to support relaxation.

Use it when: You want to unwind, create a relaxing environment, or de-stress after a long day.

5. Movement Breaks (Stretching, Walking, Rocking)

Movement helps activate your body and mind, providing the sensory input needed to reset your nervous system. Simple stretches, a quick walk, or even rocking in a chair can help you feel more grounded and alert.

Use it when: You’re feeling restless, mentally exhausted, or need to recharge after long periods of sitting.

6. Tactile Textures (Soft Fabrics, Fidget Fabrics)

Textured fabrics, such as soft blankets, squishy pillows, or fidget fabrics, can provide gentle tactile stimulation. These textures can calm the body and provide sensory input that helps you regulate your nervous system.

Use it when: You need something soothing to touch or if you feel overstimulated and need a sensory break.

7. Binaural Beats or Calming Music

Listening to specific frequencies, such as binaural beats, can promote relaxation, focus, and even sleep. There are also playlists available that are designed to calm the nervous system or enhance productivity. Music and sound can have a profound impact on your emotional state.

Use it when: You need to relax, focus, or create a calming atmosphere.

8. Chewing Gum or Tea

For those who benefit from oral sensory input, chewing gum or sipping on warm tea can provide a soothing, rhythmic action. The act of chewing or sipping helps release built-up tension and creates a sense of calm.

Use it when: You’re feeling restless, anxious, or need a quick break from mental strain.

9. Tactile Massage Tools (Rollers, Massage Balls)

Massage tools like foam rollers, handheld massagers, or massage balls provide deep pressure to your muscles, helping to release tension and stress. These tools can be especially helpful for those who experience physical tension in their bodies.

Use it when: You’re feeling physically tense or sore, or after a stressful day.

10. Swinging or Rocking Chairs

Swinging or rocking in a chair provides soothing, rhythmic movement that calms the nervous system. The gentle motion mimics the calming effect of being rocked to sleep and can help reset your emotional state.

Use it when: You need to relax, calm down, or get back into a balanced state after feeling overwhelmed.

How to Build Your Own Sensory Diet

A sensory diet is a personalized tool to help regulate your system — so not every item will work for everyone. The key is to explore what feels good for you and incorporate these tools into your day-to-day life. You don’t need to rely on them only in times of distress — you can use them proactively to maintain balance and keep your nervous system nourished.

Start small. Try a few of these tools, see how your body responds, and adjust as needed.
When you’re intentional about meeting your sensory needs, you’ll likely find that your overall mood, focus, and resilience improve.

Final Thoughts:
In a world filled with distractions, demands, and constant sensory input, a sensory diet helps you intentionally create moments of grounding and regulation. The right tools can make a big difference in how you feel and how you cope with stress.

Take a little time each day to nourish your nervous system, and you'll be amazed at the difference it can make.