Sensory breaks are short periods of time that we dedicate to address different types of sensory input. These breaks can help us to stay regulated and can therefore help to reduce stress and even manage anxiety. Here are some ideas for 5-minute sensory breaks that you can try, and, if you occasionally have more than 5 minutes available, go on and extend it a bit - you’ll love it, and it’s also great for you at the same time.
Sensory play: Engage in sensory play, such as playing with play dough, drawing with crayons, or manipulating putty. A practical way of doing this can also be doodling while sitting at your desk, in a coffee shop, or in the office.
Aromatherapy: Smell a scented lotion, essential oil, or aromatherapy candle to stimulate the sense of smell and relax the mind.
Listening to music: Put on some calming music and focus on the sounds and rhythms to calm the mind and body.
Sensory bin: Fill a container with different textures, such as rice, beans, or sand, and engage your hands in the sensations. If it is not practical to have a sensory bin at that point, why not keep a small sensory toy in your pocket, and you can use it whenever you need to without it being conspicuous?
Visualization: Close your eyes and visualize a peaceful scene, such as a beach or a forest, to stimulate the sense of sight and relax the mind.
Something to chew on. Different textures, while we are eating, can provide different sensory experiences. Now, of course, we cannot eat all day, but crunchy snacks or even chewing gum could work well. This is a winner for me!
By taking a few minutes to engage in these sensory activities, you can provide a much-needed break for your brain and improve your overall well-being. The activities can help you to reduce stress, increase focus, and enhance overall relaxation.
Remember to also check out the video guide "5-minute sensory breaks" on the Tracto app.
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It takes a while to get into the habit of doing something consistently. Don't worry, we get it! Schedule time during your day and let Tracto check in to remind you to take those 5-minute sensory breaks. We'll only benefit from it if we do it!
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