Finding Peace Through Self-Soothing and Sensory-Seeking Practices: Unlocking ADHD, AuDHD & Autism Calm

In today’s fast-paced world, feeling overwhelmed is all too common, especially for those of us who are neurodivergent or living with chronic illnesses. Whether you’re dealing with stress, burnout, fatigue, or just need a moment of calm, tapping into your senses can be a powerful way to self-soothe and manage your ADHD, AuDHD or autistic brain. At Earth Coaching®, we believe in the healing power of nature and the importance of working with both the mind and body. You can use each of your five senses to find peace, tranquility, and balance — whether you’re looking to calm down or satisfy sensory seeking needs.

Sight: Soothing with Visual Calm

For Self-Soothing:
Our visual environment has a significant impact on our mental state. To soothe yourself visually, consider surrounding yourself with calming, natural colours like greens, blues, and earthy tones. Take a moment to gaze at the soft light filtering through the trees or immerse yourself in the beauty of a serene garden. My local favourites are like Prittlewell Gardens or Priory Park, where do my outdoor coaching sessions in Southend-on-Sea, Essex.

You could also try cloud-watching while lying on a blanket in a quiet park — the gentle motion and evolving shapes can be mesmerising. Alternatively, dim the lights and use soft, natural lampshades or Himalayan salt lamps to create a warm, cocoon-like space indoors.

If you’re at home, try watching slow-moving nature videos, or lighting a candle and focusing on the gentle flicker of the flame.

For Sensory Seeking:
For those who crave visual stimulation, especially autistic, AuDHD and ADHD individuals, dynamic visuals can be incredibly satisfying. Spend time in environments with vibrant colours, or visit exciting locations. My local favourite is Southend Pier at sunset, where the sky comes alive with dramatic hues.

If you are out and about, visit an art gallery or colourful mural space. Or explore apps like kaleidoscope visualisers, which offer moving, geometric patterns that can be both playful and mesmerising.

You might also enjoy looking at kinetic art or experimenting with colourful, interactive lighting, such as LED strips or fibre optic lamps, which can provide a more engaging and stimulating experience.

Sound: Calming Your Mind with Gentle Audio

For Self-Soothing:
Sound is a powerful tool for creating a calm and peaceful atmosphere. Consider listening to the soothing sounds of nature. There are playlists of nature sounds online, but I prefer to get outdoors and enjoy the gentle waves at the beach, or listen to the birdsong in my garden.

You can also create a relaxing playlist with soft, instrumental music, or use apps that play white noise or ambient sounds to drown out stressful distractions. Try gentle chimes, like wind chimes or singing bowls, which can add a spiritual or meditative edge. You might also hum or softly sing to yourself — the vibrations can be calming internally.

For Sensory Seeking:
If you have sensory seeking needs, energising sounds can be particularly satisfying. Try playing upbeat music with strong, rhythmic beats or explore environments where sound is more intense like the vibrant sea front attractions at Southend. I also like 8D music which feels like a head massage or binaural beats.

Alternatively, you can experiment with sound-based activities like drumming, using a rainstick, or even exploring different musical instruments to find what resonates with you. Create a ‘sound corner’ at home with percussion instruments, shakers, or even crunchy materials like dried leaves. For a stimulating audio-visual experience, pair music with reactive light patterns on a speaker or app.

Smell: Harnessing the Power of Scent

For Self-Soothing:
The sense of smell is closely linked to our emotions and memories, making it a potent tool for self-soothing. Surround yourself with calming aromatherapy scents like lavender, chamomile, or sandalwood. At home, you might enjoy lighting a scented candle, using essential oils, or diffusing relaxing aromas to create a peaceful atmosphere.

Place lavender or chamomile sachets under your pillow, or keep a pocket-sized inhaler with calming essential oils for on-the-go grounding. Baking something simple like banana bread can also fill your space with nurturing aromas.

I love to breathe in the fresh, earthy scents of Hockley Woods, or the salty sea air at East Beach in Shoeburyness. How can you get out into nature in your local area more and appreciate the smells of nature?

For Sensory Seeking:
For those who seek sensory stimulation, stronger, more invigorating scents can be uplifting and energising. Citrus scents (like lemon, bergamot, grapefruit, lime, or orange), rosemary, peppermint, or eucalyptus can offer a refreshing burst of energy. Consider creating a scent collection to explore different fragrances or use essential oil rollers that combine various intense scents for a quick sensory boost during the day.

Try crushing fresh herbs like mint or rosemary between your fingers — it’s immediate, intense, and grounding. You can also explore perfumery workshops or DIY scent blending as a playful creative outlet. If you have little ones at home, you could make scented playdough by adding the crushed herbs to it.

Taste: Nourishing Your Body and Soul

For Self-Soothing:
Taste can be incredibly grounding and comforting. When you need to self-soothe, opt for warm, nourishing foods and drinks, such as herbal teas, homemade soups, or freshly baked bread. The act of growing your own food, as I do at my allotment, can also be a therapeutic and grounding experience. Slow down and savour each bite, allowing the flavours to bring you back to the present moment.

You could also keep a stash of comforting treats like oat biscuits, ginger tea, or soft fruits. Gentle rituals like slowly sipping warm milk with honey can evoke feelings of safety and care.

For Sensory Seeking:
For sensory seekers, the taste sense can be a playground of exploration. Experiment with bold, contrasting flavours—think spicy, tangy, or sour. You might enjoy strong cheeses, citrus fruits, or dishes with a mix of textures and spices. The act of exploring new and intense flavours can be particularly satisfying, offering a sensory-rich experience that keeps your taste buds engaged. Try texture-based exploration — crunchy, chewy, or popping sensations (like pomegranate seeds or fizzy sweets) can bring surprise and delight. You might even incorporate sour candy or chilli if that’s within your comfort zone.

Touch: Grounding Yourself Through Physical Sensation

For Self-Soothing:
Physical touch can be one of the most effective ways to calm your nervous system. For gentle, soothing touch, consider wrapping yourself in a soft blanket, holding a warm cup of tea, or walking barefoot on soft grass or sand. During an outdoor coaching session, for example, you can feel the textures of tree bark or run your hands through the cool water at Southend Cliff Gardens to bring yourself into the present moment.

Consider creating a “comfort box” with soothing textures like silk scarves, soft felt, or even a worry stone to rub. Taking a bath with Epsom salts can also soothe both body and mind. Even a small shoe box under your bed with your favourite bits in could be a great toolkit.

For Sensory Seeking:
If you crave more intense physical sensations, explore textures that provide deeper pressure or a more pronounced tactile experience. Weighted blankets, fidget toys, or even crunchy textures like gravel or dry leaves underfoot can satisfy sensory seeking needs. Engaging in activities like gardening, where you can get your hands dirty and feel the different textures of soil and plants, can also be incredibly fulfilling. You might experiment with touch and temperature, such as using ice cubes, to fulfil sensory needs.

Try resistance-based movement like using therapy putty, yoga bands, or even climbing frames in an outdoor park. You could also explore contrasting sensations like alternating warm and cool water on your hands.

Bringing It All Together: Multisensory Experiences

Combining multiple senses can enhance your self-soothing or sensory seeking practices. For example, during an outdoor coaching session with Earth Coaching®, you might simultaneously feel the warmth of the sun (touch), listen to the birds (sound), see the greenery around you (sight), smell the fresh air (smell), and savour a calming herbal tea (taste). This holistic approach allows you to fully engage with the present moment, creating a deeper sense of peace and grounding. You can recreate some of this in your day-to-day life to help with your ADHD, AuDHD or autistic need to stim, or self-soothe.

If you are alone, try creating a seasonal sensory journal — noting what you see, hear, smell, taste, and touch each day during a walk or mindful break. This can help ground you and feel calmer.

If you like to socialise, or have neurodivergent friends, for social time, host a ‘sensory picnic’: prepare foods with varied textures, bring soft cushions and tactile blankets, play ambient music or nature sounds, and pick a location with natural fragrances.

Start Your Sensory Journey with Earth Coaching®

At Earth Coaching®, I’m passionate about helping neurodivergent and chronically ill individuals harness the power of nature to conquer stress, burnout, and overwhelm. By working with your senses, we can develop personalised strategies that honour your unique needs, whether you’re looking to self-soothe or satisfy sensory seeking impulses. I offer online sessions worldwide and face-to-face and telephone sessions, too!

Ready to explore how outdoor AuDHD, autism and ADHD coaching in Southend-on-Sea can help you find balance and clarity? Click below to schedule a discovery session.

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