Sensory-Friendly Coping Strategies for Anxiety
Author: Mokshvi Shah, BS Northeastern University Student
Published: June 2025
Anxiety isn’t just a racing mind, it’s a full-body experience. And for people with sensory sensitivities, anxiety often shows up alongside, or is even triggered by, environmental factors like noise, light, texture, or movement. If you’ve ever felt overwhelmed by a crowded room, bright lights, a scratchy tag, or the hum of a refrigerator you can’t stop hearing, you’re not imagining it. Your nervous system is picking up on sensory input in a way that’s real, valid, and worthy of care.
The Link Between Sensory Processing and Anxiety
Our brains are constantly filtering sensory information: sights, sounds, smells, textures, and more. For some people, especially those who are autistic, have ADHD, PTSD, or sensory processing differences, this filtering system works differently.
Instead of tuning out background input, your brain might stay on high alert, trying to manage everything at once. This can lead to:
Sensory overload (too much input, too fast)
Fight, flight, or freeze responses
Increased anxiety, irritability, or shutdowns
Exhaustion from constantly managing your environment
This isn't about being "too sensitive," it's about how your nervous system processes the world. And when it’s overstimulated, anxiety can spike quickly.
What Are Sensory-Friendly Coping Strategies?
Sensory-friendly strategies help regulate your nervous system by:
Reducing overwhelming input
Adding calming, grounding sensations
Offering a sense of control over your environment
Here are some practical, gentle tools you can try, whether you’re in the middle of an anxious moment or looking to prevent overwhelm before it starts.
Sensory-Friendly Tools for Soothing Anxiety
Deep Pressure and Weight
Use a weighted blanket or lap pad
Try a compression vest or snug hoodie
Hug a body pillow or stuffed animal. Deep pressure sends calming signals to your brain and can slow your heart rate.
Sound Regulation
Wear noise-canceling headphones or earplugs in loud environments
Listen to calming soundscapes (rain, white noise, brown noise)
Make a playlist of music that grounds or energizes you depending on your needs
Visual Comfort
Use dimmable lights or switch to warmer tones
Wear blue-light glasses or tinted lenses
Keep a calm visual space: low clutter, soft textures, muted colors
Soothing Scents
Use essential oils like lavender, peppermint, or citrus (if scents are comforting, not overstimulating)
Keep a scent roller or aroma inhaler in your bag
Smell something grounding (like coffee beans or fresh herbs)
Tactile Grounding
Fidget with putty, kinetic sand, or a soft fabric
Keep a “texture kit” with different objects: smooth stone, soft cloth, bumpy brush
Rub lotion into your hands slowly while focusing on the sensation
Breath and Body Awareness
Try box breathing or 4-7-8 breathing
Rock back and forth gently (rhythmic motion is very regulating)
Lie on the floor and press your body into the surface for grounding
Nature + Movement
Walk barefoot on grass, sand, or carpet
Take a slow walk outside, noticing textures, sounds, and colors
Swing, bounce, or stretch, whatever movement feels calming, not draining
Building a Sensory Self-Care Kit
Consider creating a small “sensory toolkit” you can take with you or keep nearby. It might include:
A pair of noise-reducing earplugs
A soothing scent roller
A soft scarf or piece of fabric
A fidget or tactile item
Sunglasses or tinted lenses
A calming playlist or sound app
The goal isn’t to “fix” your sensitivity, it’s to support your nervous system in the ways it needs to feel safe.
