Understanding Sensory Needs: How Your Body Seeks Safety Through Sensation
Have you ever felt instantly calmer after a warm shower, a deep stretch, or rocking in a chair? Or maybe you’ve noticed how some sounds or textures make you feel overwhelmed or irritable. These aren’t just quirks—they're part of how your nervous system interacts with the world through sensory input.
Understanding your unique sensory profile—what soothes you, what overstimulates you, and what helps you feel grounded—can be a powerful part of healing, especially when working with trauma, anxiety, or chronic dysregulation.
The 8 Sensory Systems (Yes, There Are More Than 5!)
Most of us grew up learning about the five basic senses: sight, smell, hearing, touch, and taste. But our bodies also process other important types of input:
Proprioception – Awareness of body position and movement (e.g., deep pressure, joint compression)
Interoception – Awareness of internal body signals (e.g., hunger, thirst, heart rate, needing the bathroom)
Vestibular – Balance, motion, and spatial orientation (e.g., swinging, spinning, rocking)
Tactile – Touch-based input (e.g., textures, temperature, vibration)
Each of these systems plays a vital role in how we regulate emotions and connect with our environment.
Sensory Seeking vs. Sensory Avoiding
We all have different thresholds for sensory input. Depending on your nervous system’s wiring—and your life experiences—you might either seek or avoid certain types of sensory input.
🌀 Sensory Seeking:
You may actively look for certain sensations to feel regulated or engaged.
Examples:
Craving deep pressure (tight hugs, weighted blankets)
Enjoying spinning, jumping, or vigorous movement
Seeking strong tastes or spicy food
Fidgeting, tapping, or needing background noise to focus
🛑 Sensory Avoiding:
You may feel overwhelmed or overstimulated by certain inputs and want to reduce them.
Examples:
Disliking crowded or noisy places
Avoiding certain fabrics or tags
Sensitivity to light, smells, or certain sounds
Difficulty with motion or balance (car rides, escalators)
Sensory needs can shift depending on mood, energy levels, or stress. What feels good one day might feel too much the next.
How This Ties Into Polyvagal Theory
Your nervous system constantly scans the world for cues of safety or danger. When it perceives stress, it shifts into fight, flight, or freeze—and your sensory systems become part of the story.
If you’re stuck in hyperarousal (anxious, keyed up), you might seek proprioceptive or vestibular input to help you come down.
If you’re in hypoarousal (shut down, disconnected), you may need alerting sensations (like cold water or strong smells) to feel more present.
When you’re in a ventral vagal state (calm, connected), your body is more open to subtle sensory inputs—like soft music or gentle movement—that deepen that regulation.
Learning how to tune into your sensory profile can help you expand your window of tolerance—the zone where your body feels regulated, safe, and socially engaged.
How to Support Your Sensory Needs
There’s no one-size-fits-all. The key is curiosity. Try different strategies and notice what your body craves or avoids.
🧠 Calming Sensory Inputs (good for fight/flight):
Deep pressure (hug, compression clothing, weighted blanket)
Rocking or gentle swinging
Warm bath or soft textures
Quiet, rhythmic music
🌬 Alerting Sensory Inputs (good for freeze/shutdown):
Cold splash of water or citrus scents
Jumping, dancing, bouncing on a yoga ball
Bright lights or energizing music
Crunchy or spicy snacks
Pay attention to what soothes or overstimulates you. Sensory regulation isn’t about “fixing” anything—it’s about listening to your body and helping it feel safe.
You’re Not Too Much—You’re Sensory Aware
Whether you’re someone who needs quiet and stillness or lots of movement and stimulation, your sensory preferences are valid. They’re part of how your body communicates its needs.
At Helping Hands Counseling, we honor the body’s wisdom and help you explore the sensory strategies that support your healing. Whether you’re navigating trauma, anxiety, or just trying to feel more grounded in your day-to-day life, we’re here to help you understand your nervous system—one sensation at a time.
