Creating a "Sensory Go-Bag": Tools for Calm On the Move | NeurodiverseNights Blog
While we often focus on crafting calm within our homes, the outside world can present unpredictable sensory challenges. Navigating noisy environments, bright lights, strong smells, or simply the stress of being out and about can quickly lead to overwhelm for neurodivergent individuals. Having a small, portable "sensory go-bag" filled with regulation tools can be incredibly empowering.
Think of it as a first-aid kit for your nervous system – a readily accessible collection of items that provide comforting or grounding sensory input when you need it most.
What to Pack in Your Go-Bag? (Tailor to You!)
The contents will vary based on individual needs and sensitivities, but here are some common categories and ideas:
- Auditory Management:
- Noise-reducing earplugs (e.g., Loop, Vibes) or foam earplugs.
- Noise-canceling earbuds or headphones (if practical to carry) loaded with calming sounds (Sound Sanctuaries) or familiar audio.
- Visual Management:
- Sunglasses (even for indoor fluorescent lighting).
- Tinted glasses (e.g., FL-41 lenses for light sensitivity - see Light Sensitivity Savvy).
- A baseball cap or visor to block overhead lights.
- Tactile Tools:
- A favourite small, smooth fidget (fidget guide) or stress ball.
- A small piece of soft fabric or a smooth stone (Tactile Toolkit).
- Thinking putty in a small tin.
- Olfactory (Smell) Options (Use Cautiously):
- A small rollerball or inhaler with a single, tolerated essential oil (like lavender or peppermint - see Gentle Scents). *Test for sensitivity first!*
- An unscented lip balm or hand cream can provide a neutral sensory focus.
- Oral Motor Tools:
- Chewable jewellery or a safe silicone chew tube (if applicable).
- Hard candy, gum, or a chewy snack (if helpful for regulation).
- A reusable water bottle for hydration and grounding sips.
- Comfort & Other Items:
- A small note with grounding phrases or affirmations.
- Medication if needed for headaches or anxiety.
- A comfortable snack known to be regulating for you.
Keeping it Practical
- Choose a Suitable Bag: A small pouch, pencil case, or dedicated pocket in your main bag works well.
- Keep it Accessible: Make sure you can easily reach it when needed.
- Review Regularly: Check if items need replacing or if your needs have changed.
Having a sensory go-bag doesn't mean you won't ever feel overwhelmed, but it provides concrete tools to help you cope and regulate *in the moment*. It's a proactive step towards navigating the world with greater sensory confidence and preserving your precious energy for rest and well-being later.
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