How to Create a Sensory Tool Kit for Anxiety & Worry
Before I jump into the how-to’s of creating a sensory tool kit, it might be helpful to first explain what it is. Simply put, a sensory tool kit is a small bundle of items that you will assemble and use to keep you calm and grounded. Each item in your sensory tool kit will appeal to one of your five senses (sight, touch, sound, taste, and smell). Grounding with the use of your 5 senses can be helpful if you have a tendency to get caught up in anxious thoughts about the future, or if you tend to get caught up in the past due to trauma or depression. Either way, using the items in your sensory tool kit can help bring you back to the present.
As you put together your sensory tool kit, remember: each item is unique to you and your own preferences. Select items that are personally pleasing or significant. The sensory tool kit that you come up with will look very different from the one that someone else creates. Feel free to create a sensory tool kit with your friends, family, or colleagues.
Here are the steps:
1. Gather one visually grounding item for your tool kit.
Think about the things that make you immediately feel calm, safe, or secure when you look at them. This could be a picture of your pet, partner, or child. It could be a picture of a sunset, a favorite place, or a place that is still on your wish list of places to visit. It could also be a special card, letter, or email that someone wrote to you. Whatever you choose, we want it to be something that immediately evokes a calm, secure feeling in your body.
This is your kit, so if you have more than one item for each of your 5 senses, go ahead and add them to your tool kit. Once you have one grounding item that you can see in front of you, move on to the next step.
2. Gather an item that grounds you through sound.
Take a moment to think about sounds that immediately evoke a sense of calm when you hear them. For some, this might be the sound of birds, ocean waves, a cat purring, or some other nature sound. It might be a song that you really love, a meaningful voice message that you’ve saved, or a video that has been recorded on your phone. Whatever that item is, just make sure that you have easy access to it.
3. Gather an item that grounds you through the sense of touch.
The sense of touch can be particularly helpful in bringing us back to the present.
Consider the sensations and materials that help you feel the most present. Some like to carry a small, smooth stone on them to stay grounded while others like worry beads or prayer beads. Other items for your sensory tool kit might include a warm, fuzzy piece of fabric, kinetic sand, clay, play-doh, or silly putty. Other items that might be fitting for this category include oils, lotions, creams, or tools to give yourself a massage. Once you’ve identified this item and have it in front of you, you’re ready to move on to the next step.
4. Gather an item that grounds you through your sense of smell.
Personally, this is one of my favorites. The sense of smell can be really powerful as it can take us back to a positive experience from the past, or fill us with a sense of energy or calm, depending on the scent.
Perhaps you have a favorite scented candle, body wash, lotion, essential oil, or perfume/cologne that makes you feel really calm. Peppermint and spearmint are two of my personal favorites, while lavender is a popular pick for others. Once you’ve selected your item, move on to the last item to go in your tool kit.
5. Gather an item that grounds you through your sense of taste.
For this category, consider things like your favorite tea, gum, or hard candy. You’ll again want to pick an item that quickly induces a sense of calm and well-being.
6. Put your items in a special box or bag where you can access them when you need them.
Once you have all 5 of your sensory items gathered, you’ll need a container to keep them together. This could be a small, portable bag or a small box. Either way, we want to make sure that all of your items are together and organized in a way that is easy for you to access.
7. Place your sensory tool kit in the place where it will be most helpful to you.
Now that you have your sensory tool kit put together, we want to make sure that you’re storing it in the place that is going to be most helpful. Depending on your personal situation, you might find it helpful to keep your sensory tool kit on your desk, your nightstand, or in your car. Think about the times when you have the most difficulty staying calm and present, and be sure to store your kit in a place where you can access it quickly during those times.
Ways That You Can Use Your Sensory Tool Kit
As with all coping strategies, your sensory tool kit will not work if you don’t use it. You’ve gone through all of the work to put it together, now it’s important that you put it to good use. One of the great things about having a sensory tool kit is that the people around you will have no idea that you’re using these items to stay calm and grounded. Pull out your kit whenever you need it.
Here are some specific examples of ways that
you can use your sensory tool kit.
1. To ground yourself after having a nightmare.
Nightmares can be really unsettling, and people often have to ground themselves after having one to remind themselves that they are safe in their room. If you struggle with nightmares, consider keeping your sensory tool kit by your nightstand, so you can use it whenever nightmares startle you and wake you up.
2. To bring yourself back to the present.
Depression can result in spending a lot of time in our head. Trauma can result in having intrusive memories from the past, and anxious thoughts can take us to fears about the future. In all of these cases, we’re not in the present moment where we have control. We’re also not being fully present in our bodies. Use your sensory tool kit as a quick and easy strategy to bring you back to the present. Unlike some other cognitive or behavioral coping strategies, using your sensory tool kit does not require a lot of time, energy, or effort.
3. To pause, relax, and alleviate stress.
If it’s been “one of those days,” pull out your sensory tool kit as a means of pausing, taking a deep breath, and giving your body a chance to relax before getting back to the grind. This will allow you to confront the tasks on your plate with more clarity and calm. Sometimes we need to step away, so we can regroup and then get back to the tasks at hand. If work is the place where you tend to feel this way, keep your sensory tool kit on your desk or in your desk drawer.
4. To unwind from work before transitioning to life at home.
If you have a tendency to bring work home with you, take a few moments before walking in the door (or resuming family life) to use your sensory tool kit. This can serve as a ritual that signals the end of your work day and the transition into a different aspect of life. In doing so, you’ll be able to greet your family with a calm presence rather than bring stress and anxiety home with you.
5. To ground yourself before hard conversations or social situations that provoke anxiety.
If social situations provoke anxiety for you, grounding yourself with your sensory tool kit can help you calmly enter into social situations. If you’re feeling dysregulated because you know that you have to have an uncomfortable conversation with someone, using your sensory tool kit can help you regulate yourself quickly, so you can enter the conversation calmly.
I hope this has given you some ideas on how to create and use your sensory tool kit. If you make a sensory tool kit, be sure to let us know about it! You can send us a picture or tell us about the items that you chose! You can also follow us on instagram @lifespring_md for more practical tips and bits of information.
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Written By: Melissa Wesner, LCPC
Photo credit: Pixabay, Julia M Cameron, Negative Space, Mikhail Nilov, Tatiana, Polina Tankilevitch, and Anna Shvets on Pexels
Date of Download: 2/22/2021
