The Sensory Survival Kit: DIY Tools to Keep Your Cool
If you're living in a neurodivergent household, you've probably noticed that sensory overload can hit like a hurricane. Maybe it's the sound of a vacuum cleaner, the texture of certain fabrics, or the thousand little things that suddenly need to be touched, tasted, or fidgeted with all at once. Relax—we’ve got you covered with a sensory survival kit packed with activities and tools designed to keep everyone (yes, everyone) a bit calmer. And hey, maybe you’ll find yourself reaching for that fidget spinner, too.
Why Sensory Tools Work
Sensory tools aren’t just toys or trendy gadgets—they’re grounded in science. Many people with ADHD, autism, or sensory processing issues experience the world in a way that can feel, well, a lot. By providing calming or engaging sensory input, these tools help people regulate their nervous systems (Case-Smith et al., 2015). Think of it as helping the brain "reset" when it’s overloaded. Plus, they make you look super cool at parties (no promises).
Your DIY Sensory Kit
Let’s dive into some tools you can easily make or find at home:
Fidget Toys – Great for releasing energy and focusing during class or boring meetings (because we’ve all been there). Whether it's a spinner, stress ball, or even a piece of string, this simple tool helps prevent a mental meltdown.
Weighted Blankets – These blankets provide deep pressure, like a big bear hug from your favorite weighted blanket... minus the crushing emotional baggage. They help calm the nervous system, reducing anxiety and promoting better sleep (Gringras et al., 2014).
Noise-Cancelling Headphones – Because sometimes, the world is just too loud. Put these babies on, and boom, instant serenity. Great for blocking out the sounds of screaming toddlers, lawnmowers, or enthusiastic karaoke.
Chewelry (Chewable Jewelry) – Yes, this is a thing. Ideal for those who chew pens, nails, or, heaven forbid, shoes. Chewelry gives an outlet for oral sensory needs without gnawing on anything (or anyone) you shouldn't.
The Classic Sensory Bottle – A must-have calming tool. This DIY activity is like creating a mini zen garden in a bottle. Shake it, watch the glitter settle, and feel your heart rate go down. Best of all? It’s easy to make. Here’s how!
How to Make a Sensory Bottle (AKA The "I'm Calm, I Swear" Bottle)
Materials:
Clear plastic bottle with lid (think Voss or SmartWater)
Glitter glue
Warm water
Extra glitter (because life is better with glitter)
Food coloring (optional)
Superglue (to make sure it stays closed, because no one wants a glitter explosion)
Instructions:
Fill the bottle about 3/4 full with warm water.
Add glitter glue (the more, the better) and give it a good shake.
Add extra glitter for extra sparkle power.
A drop or two of food coloring if you’re feeling colorful.
Shake it all up, and glue the lid shut.
Shake to your heart’s content whenever the world feels too chaotic and watch the glitter slowly settle. Instant peace in a bottle!
Final Thoughts
Sensory tools aren’t a one-size-fits-all solution, but they can be lifesavers in a neurodivergent household. From fidget toys to calming sensory bottles, these small modifications can make a big difference in helping everyone regulate their emotions and stay grounded (Pfeiffer et al., 2011). And hey, maybe the glitter bottle will even help you avoid that "Why did I come into this room?" brain freeze.
So next time you're feeling overwhelmed, reach for a sensory tool and give yourself some grace—and maybe a little glitter.
References
Case-Smith, J., Weaver, L. L., & Fristad, M. A. (2015). A systematic review of sensory processing interventions for children with autism spectrum disorders. Autism, 19(2), 133-148. https://doi.org/10.1177/1362361313517762
Gringras, P., Green, D., Wright, B., Rush, C., Sparrowhawk, M., Pratt, K., & Allgar, V. (2014). Weighted blankets and sleep in autistic children—a randomized controlled trial. Pediatrics, 134(2), 298-306. https://doi.org/10.1542/peds.2013-4285
Pfeiffer, B. A., Koenig, K., Kinnealey, M., Sheppard, M., & Henderson, L. (2011). Effectiveness of sensory integration interventions in children with autism spectrum disorders: A pilot study. American Journal of Occupational Therapy, 65(1), 76-85. https://doi.org/10.5014/ajot.2011.09205
If you need additional ideas, download this list for free!