People with disabilities can indulge in the sensory feast of life with a diverse range of activities designed to stimulate or relax the central nervous system. These practices can help you reconnect with yourself, provide exciting stimulation, and even bring you a sense of tranquility. In fact, managing sensory needs can be an important form of self-care for some people with disabilities. That said, let’s explore some fun and simple sensory activities for adults with disabilities that you can try yourself!
8 Sensory Activities for People with Disabilities
Sensory activities, or sensory play, involve doing things that entice one or more senses–sight, taste, touch, hearing, and smell. Below is a list of sensory activities people with disabilities can try to manage over- or under-stimulation.
Sensory Regulation Activities
Sensory regulation activities can help a person match their alertness to the environment and activity at hand. These practices allow you to create an equilibrium between your energy level and whatever social situation you’re in.
1. Meditation
One fantastic sensory activity is meditating. There are so many ways to meditate, and you can meditate anytime, anywhere, and to whatever length you wish.
All you need to do to meditate is close your eyes, take some deep breaths, and focus on how your body feels in the moment. It may help to time the breaths you take (seven seconds in, seven seconds out) as you meditate so that your mind has something to focus on.
Whenever your thoughts begin to drift away, gently pull them back to the feeling of your breath filling and leaving your lungs. Even a minute or two of meditation can make a big difference!
2. Movement
Getting yourself into motion with heavy work is a great way to dispel feelings of stagnation. Whether it be through bouncing on a therapy ball, dancing, exercising, sports, or walking–anything that gets you moving at a pace comfortable to you is fantastic.
Sensory Stimulation Activities
Sensory stimulation activities are pastimes that engage one or more of your main senses and can be used as a way to improve communication and creativity.
3. Kinetic Sand, Water Beads, Clay & More
When you need something to keep your hands busy, there’s nothing like the smooth, cool feeling of kinetic sand on the fingertips. Water beads, modeling clay, finger paint, and other hands-on activities can also be great tools for stimulating the senses.
In fact, any sort of artistic activity can be used as a form of sensory stimulation; from diamond painting to coloring, there is no right or wrong answer in art.
4. Massage
A good massage can do wonders for your body as it reduces muscle tension, promotes circulation, and reduces inflammation. In addition to feeling good, therapeutic massage also helps reduce anxiety, depression, and stress through the release of serotonin.
You can give yourself a gentle massage in areas that feel tense or stiff to get your blood pumping. Some gentle stretches or yoga can also achieve this same effect and leave you ready to take on whatever the world throws your way.
Outdoor Sensory Activities
Humanity has always had an intimate connection to nature so participating in outdoor sensory activities can do you some good by upping the production of vitamin D in your system.
5. Interacting with Animals
Whether it be going to a petting zoo, feeding birds in a park, or visiting a shelter, connecting with animals is proven to increase the brain’s release of serotonin and dopamine (probably because they’re so funny and cute!).
6. Star Gazing
Looking towards those twinkling lights high in the sky can inspire a childlike curiosity about the vastness and beauty of space as well as enkindle a deep sense of connection that validates you are right where you’re supposed to be in the ocean of time.
Calming Sensory Activities
When you want to wind down from the excitement of life, there are many calming sensory activities you can partake in to relieve stress and mellow out your nervous system.
7. Taking a Bath
Taking a warm or cool bath –complete with bath bombs, bubbles, essential oils, candles, and music, if you’d like – can be rejuvenating and deeply relaxing. The soothing water may even grant you a better night’s sleep!
8. Gardening
Nestling in your own plot of nature supports mental wellness and boosts your immune system as you connect with the flora and fauna of the Earth. Your dopamine receptors are also rewarded when you see the plants you cared for flourish and grow.
Discover More Disability Resources & Support
These examples are just the tip of the sensory iceberg. From fidget toys to noise-canceling headphones and sensory swings, there’s no shortage of items and activities out there that can help you or a loved one manage sensory needs.
Want to learn more about how to find support for yourself or a loved one with an intellectual or developmental disability? Residents of California can leverage the Self-Determination Program (SDP) to access tailored services and supports that help them achieve personal goals.
NeuroNav is here to help make understanding the SDP simple with independent facilitation services that put your needs first. Contact us today and schedule a free consultation to learn more.
