After I was diagnosed, I realized why certain products had been so helpful for me, while also branching out into some new territory. Read on to learn about some of my favorite sensory supports for self-regulation, stimming, and mental health.
Not all of the following will work for everyone! Use your judgment and always follow the directions on the products to stay safe.
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Sanrio *Bendy Flowers*
The first few sensory toys I tried did not work for me. I have since learned that for me personally, anything that is sticky, noisy, or has too many parts will overstimulate me. Then I found a bendy flower in my therapist’s toy basket, and I was transfixed. I quickly found my own My Melody and Kuromi versions. The flower stems feel sturdy and bend with a satisfying amount of resistance. They have held up not only to my own use, but some kitty playtime, too.
*Stuffies*
Stuffies make great transition objects, or consistent and familiar items that can come with you through daily big and small changes. My favorite stuffy is this musical Super Pusheenicorn.* When turned on from the switch on the internal battery pack, Pusheen plays music and lights up on a touch of the crescent moon on her side. As a bonus, this Pusheen is a little bit heftier than my others. I can toss, catch, or hug her for stronger sensory input.
Remember to turn it off at night if you have pets! I was awakened at 3am on the night of Pusheen’s arrival by a cat-instigated music and light show.
*Portable Neck Fan*
Some autistic folks have sensory issues in the heat and/or some heat intolerance. I personally am also on a medication that adds some heat sensitivity. So I bring this portable neck fan to long outdoor events. Not only does it cool me off, it makes a low hum that can act as some white noise. I am very sensitive to moving air, and this has a few different level settings so I can adjust for the right level.
*Weighted Blanket*
I discovered this sensory support prior to being diagnosed, and it radically improved my sleep quality. I fall asleep faster, wake up less, and when I do wake, get back to sleep more easily. It’s a testament to its effectiveness that I sometimes travel with it, in spite of it being 12 pounds.
Some people find the weighted blanket restrictive or claustrophobic, so maybe try one out in a store or from a friend first. Take note of the weight recommendation. 10% of your weight is usually the target, while following any safety notes for its use of course.
*Noise Cancelling Headphones* and Earplugs
My husband is a musician, and he was the one who purchased these for me as a gift. It has headed off so many overstimulation conflicts before we even fully understood why! At first, I used them mainly for noise cancelling and music when at home or on a plane. Sometimes I even layered earplugs underneath, like my Loops.
When I started teaching online during the pandemic, I came to appreciate the headset function . I use them regularly for video calls now. It’s helpful being able to talk more at my natural level (i.e., quietly!) since I know I am on a microphone.
I have had my Bose QuietComfort headphones for almost 10 years, and besides replacing the ear pads, they have not shown any signs of quitting. The model linked here is a newer one than mine, but the same product line.
*Acupressure Mat*
Fun fact: the first time I tried an acupressure mat, I was lying on the floor of a friend’s apartment in Helsinki. Both my hosts were fans of the mat, and I was in retrospect headed towards a meltdown from travel stress. I was uncomfortable for the first 3-4 minutes, and then a wave of warm relaxation spread over my back.
I still have to “trust the process” for the first few minutes, so if you are not sure of it, give it time, or try it with more layers of clothing or a blanket at first. Now I prefer the acupressure directly against my skin. It’s a very intense but regulating and relaxing sensation that helps me sleep at night and mitigate back or neck pain from desk work.
*Travel Tumbler*
I won’t lie, I was skeptical of the Stanley cup movement. But after realizing I was dehydrated much of the day, and craving electrolytes from migraine disorder, I invested in an Owala.
Reportedly, this brand leaks less than others. I believe it, as I and our cats have upended this multiple times with the straw in place and not a drop escaped.
I bought it in my favorite color (purple) and now mix up my “potion” every morning (water and *PK Sonic Limeade* mix). Bonus: when I fill it with ice, I can shake it around for some sensory seeking fun.
And when I forget it exists, I can rely on the insulated lining to keep my “potion” cold for longer.
*I Am Autistic Journal*
Finally, this journal, created by an autistic person for autistic people, has helped me reflect on my sensory preferences. I used to become so overwhelmed that I couldn’t say exactly what the issue was. After finding a calmer baseline, learning more about autism, and prioritizing alone time, I’ve been able to learn a lot. This book has given me a place to record those findings and some helpful prompts to increase my awareness and brainstorm.
Final Thoughts on Sensory Supports
In the past, I would have hesitated to reach for some of these items because of fear of judgment. Now, I’m much more likely to shop with my headphones on (when it feels safe) or bring my Pusheen on a trip with me. It’s not always safe or possible to unmask, but I hope being more visible can help increase awareness and acceptance!
As always, thanks for reading! If you want to stay up-to-date on the latest posts, and access OM, my free meditation tool, be sure to subscribe.
What are your favorite sensory supports? Leave me a comment below!
