A sensory box is a collection of items chosen by you, for you, that can offer comfort, grounding, or a sense of steadiness when life or emotions feels overwhelming. It isn’t meant to “fix” anything, it simply gives you supportive options you can reach for when you want them.
For many people, even creating one can help them feel present and calmer because it is redirecting their focus on something creative.
Here are some ways it can help:
🧠 1. Supports the nervous system.
Trauma or overwhelm can make the body react quickly to stress. Gentle sensory input—like a calming scent, a soft texture, or something that helps you breathe more slowly—can help your nervous system move toward a more settled state.
This can reduce the intensity of overwhelming feelings without forcing anything.
🎯 2. Brings attention back to the present.
When memories, emotions, or sensations feel too strong, it can be difficult to stay grounded (present rather than overthinking or emotionally flooded).
Sensory items can offer a simple way to come back to the present moment, helping you feel more connected to your surroundings.
🤲 3. Offers predictable, chosen comfort.
A sensory box is filled only with items that you find soothing or helpful.
In moments when decision-making is hard, having familiar, safe items ready can create a sense of reliability and support.
🌱 4. Helps with emotional regulation gently.
Sensory tools don’t push emotions away—they help you move through them with more steadiness.
Whether you need calming, grounding, or energising, the box can meet your needs without judgment.
🧩 5. Restores a sense of control.
Trauma or overwhelm can take away a sense of agency. A sensory box gives choices back to you.
You decide:
- what goes in the box?
- when to use it
- what feels helpful in the moment?
This can strengthen feelings of safety and autonomy.
❤️6. Supports self-kindness and care.
Reaching for your sensory box can become a small act of kindness toward yourself, a reminder that you deserve comfort and support, especially in difficult moments.
⚖️ 7. Adapts to your changing needs.
A sensory box isn’t static. You can remove items that no longer feel good, add new ones, or change themes entirely.
Your sensory box grows with you, not the other way around.
Sensory Box Ideas
👀 Sight
- Soft LED light or small colour-changing light
- Calm images or postcards
- Photo of your favourite place
- A small glitter jar or snow globe
👂 Sound
- Earplugs or noise-cancelling earbuds
- A tiny music player with calm tracks
- Reminder of your playlist
- A small chime
- Any sound that you like such as a ticking clock. Some people like white noises like hairdryer/hoover therefore posit notes to remind them what they can use.
👃 Smell
- Essential oils (lavender, peppermint, citrus)
- Scented lotion
- Scented sachets or aromatherapy stick
✋ Touch
- Stress ball or fidget toy
- Soft fabric square (fleece, velvet)
- Putty, clay, or sand
- A weighted bean pouch
👅 Taste
- Herbal tea bags
- Mints or sour candies
- Gum
Photo credits: Kat Sylvester
Authentically Rise 
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