21andsensory

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What is a sensory diet?

The term ‘sensory diet’ was first created by occupational therapists Wilbarger and Wilbarger in 1991 which involved a plan of physical activities and accommodations to help a person (mostly children back then) meet their sensory needs. In my drawing I’m referring to a more modern take on a ‘sensory diet’ which could involve creating your own personalised sensory diet, featuring things that can be comforting and calming to you (for example when nearing a shutdown or meltdown) and can help self-regulate.

Stimming and movement  I find I sit or lie on the floor a lot – do you? Why not make it a part of your routine and carve out some time to just sit with your legs up a wall? Why not stim in your favourite way, tap or shake your feet or stim-dance. Also things like lifting weights and pulling/pushing heavy items can be a great way to get some proprioceptive and vestibular sensory input.

Safe food, textures and smells  (okay so actually a sensory diet can involve food!) Having food available that brings your joy sensory-wise is important. You might like super crunchy foods, bland foods, chewy foods, etc. (Did you know taste input is perceived by the tongue but how it’s experienced is strongly affected by sense of smell!) 

*goes to put some potato waffles in the oven* 🏃 

Sensory corner  Why not create your own little sensory corner? A small haven where you can chill. It could be a whole dedicated corner in say your bedroom or under a desk, a comfy chair with surrounding sensory aids, or even a little pop-up tent! You can really tailor it to your own sensory needs and include bigger things like a nice comfy rug, interesting sounds, sights and lighting (but be careful not to make it overwhelming visually!) 

Brushing techniques This was something I was taught about as a child in occupational therapy. If you are interested in it I recommend looking up something called the Wilbarger Protocol. It’s a body brushing therapy that helps to desensitise the body (that you can do at home and the Therapressure brush can be bought online via Amazon). You should ideally do this under the supervision of an OT but the guides online are helpful if you want to try it out. Also you can get silicone finger toothbrushes which can help desensitise your gums and mouth.

Weighted products But there’s SO many weighted product options out there from weighted lap pads, toys, hoodies, vests, shoulder wraps, caps, wrist and ankle weights, etc. They also come in a range of tactile textures and provide deep compression which helps feeling grounded.

✨New drawing ✨  What is a sensory diet? (and the word diet doesn’t relate to food diets)

A bit of history:

The term  'sensory diet' was first created by occupational therapists Wilbarger and Wilbarger in 1991 which involved a plan of physical activities and accommodations to help a person (mostly children back then) meet their sensory needs. In my drawing I'm referring to a more modern take on a 'sensory diet' which could involve creating your own personalised sensory diet, featuring things that can be comforting and calming to you (say when nearing a shutdown or meltdown) and can help self-regulate.

Stimming and movement 

I find I sit or lie on the floor a lot - do you? Why not make it a part of your routine and carve out some time to just sit with your legs up a wall? Why not stim in your favourite way, tap or shake your feet or stim-dance. Also things like lifting weights and pulling/pushing heavy items can be a great way to get some proprioceptive and vestibular sensory input.

Safe food, textures and smells (okay so actually a sensory diet can involve food!)

Having food available that brings your joy sensory-wise is important. You might like super crunchy foods, bland foods, chewy foods, etc. (Did you know taste input is perceived by the tongue but how it’s experienced is strongly affected by sense of smell!) 

*goes to put some potato waffles in the oven* 🏃 

Sensory corner 

Why not create your own little sensory corner? A small haven where you can chill.

It could be a whole dedicated corner in say your bedroom or under a desk, a comfy chair with surrounding sensory aids, or even a little pop-up tent! You can really tailor it to your own sensory needs and include bigger things like a nice comfy rug, interesting sounds, sights and lighting (but be careful not to make it overwhelming visually!) 

Brushing techniques

This was something I was taught about as a child in occupational therapy. If you are interested in it I recommend looking up something called the Wilbarger Protocol. It’s a body brushing therapy that helps to desensitise the body (that you can do at home). The Therapressure brush can be bought online via Amazon). You should ideally do this under the supervision of an OT to make sure you are using the right technique but the guides online are helpful if you want to try it out. Also you can get silicone finger toothbrushes which can help desensitise your gums and mouth.

Weighted products

#lovemyweightedblanket

But there's SO many weighted product options out there from weighted lap pads, toys, hoodies, vests, shoulder wraps, caps, wrist and ankle weights, etc. They also come in a range of tactile textures and provide deep compression which helps feeling grounded.

Special interests

Ah special interests - when you fall down that lovely research hole on the internet or via a brilliant book. Carve out time for your interests and hobbies. And don't let anyone else tell you they aren't important!

(Alt text in image description and also available on my website here: www.21andsensory.wordpress.com

Saw this ‘Sensory-Friendly Shopping’ initiative from IKEA (UK) when I was out briefly the other day.

Now this is great - it’s a step in the right direction and it means a lot to me to see these sorts of signs.

However: I initially was excited because I thought it might be two whole days: when it’s actually 10am-12pm on two weekdays. I think IKEA can do better. Why not a weekend day? And how about a sensory map to guide you through the store? (I find IKEA’s way finding systems and signs overwhelming despite the fact they guide you through overhead signs and arrows on the floor).

I think so many different people can benefit from a sensory friendly shopping experience and I want to talk about and see more discussions around it!