Sensory Regulation Checklist

Signs of Sensory Overload

Feeling irritable or snappy without clear reason Sounds feel too loud, lights feel too bright Skin feels crawly or like you want to escape your body Difficulty concentrating or thinking clearly Feeling restless, panicky, or agitated Headache or tension in shoulders/neck Feeling nauseous or dizzy Wanting to cry or shut down completely

Signs of Sensory Shutdown

Feeling numb or disconnected from surroundings Difficulty speaking or forming words Heavy limbs, difficulty moving Staring blankly at nothing Feeling exhausted or "empty" Reduced ability to feel emotions Needing to lie down or be completely still

Grounding & Regulation Strategies

Find a dark, quiet space and sit/lie down Deep pressure: weighted blanket, tight hug, heavy clothing 5-4-3-2-1 grounding: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste Slow breathing: inhale 4 counts, hold 4, exhale 6 Splash cold water on your face or wrists Put in noise-cancelling headphones or earplugs Wrap yourself in a blanket like a burrito Rock gently or sway side to side Drink something cold or warm (not extreme temp) Count things in the room (items, tiles, patterns)

Prevention & Daily Care

Schedule regular sensory breaks throughout the day Keep a "sensory kit" nearby (earplugs, fidget, water, sunglasses) Wear comfortable, familiar clothing Reduce unnecessary stimulation (dim lights, turn off background noise) Communicate your needs to trusted people Give yourself permission to leave overwhelming situations