0:00

This. Is the therapy in a nutshell?

0:02

Podcast: I Memo Mcadam a License to

0:04

Marriage and Family Therapist. These episodes are

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filled with research back therapeutic education. the

0:08

you can start applying in your life

0:11

today. I hope you find today's episode

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beneficial. And if you know if someone

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who could benefit from this podcast, please

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don't hesitate to share it. Let's work

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together and share tools everyone can use

0:22

to help deal with the difficult mental

0:24

health struggles they're going through. Each podcast

0:26

episode comes from a corresponding video You

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can find them. On the Therapy

0:31

in a Nutshell youtube channel. Also,

0:33

these podcasts are educational and don't

0:35

replace the advice or direction you

0:38

may be receiving from a therapist.

0:40

Or other health professionals. Please

0:43

enjoy the episode. Have. You

0:45

ever found yourself feeling overwhelmed, irritable,

0:48

or just drained by your surroundings.

0:50

Like it's not a common to

0:52

experience these emotions, especially in a

0:55

world that constantly. Buzzer. But.

0:57

What many people don't. Realize is

0:59

that these feelings could be closely

1:02

tied to your sensory meet. So.

1:04

Understanding and acknowledging or unique

1:07

sensory preferences is like discovering

1:09

a secret. Code. To.

1:11

Feeling more comfortable and a regulated

1:13

in our daily lives. So in

1:15

this video we're going to explore

1:18

your specific censoring meet. In.

1:20

Each of the seven sensory areas and will

1:22

talk about how you can adapt to them.

1:25

Because. This can help you regulate your

1:27

emotions. And improve your mental health. So.

1:29

Much to me. If you want to

1:31

follow along with the assessment that I'm

1:33

doing on paper. Or. If you'd

1:35

like to see I print out the list of accommodations

1:38

we're gonna talk about at the end. we should go

1:40

to the link in the description. There will be a

1:42

free resource on my website where you can download this.

1:44

Their. Okay, hi everyone I'm on the got

1:46

I'm I'm a license to and family therapist and

1:48

first I just want. To throw a disclaimer:

1:50

this is not an official psychological assessment.

1:53

You should always work with your individual

1:55

providers as you explore what your individual

1:57

needs are. An. occupational therapist or

2:00

a mental health provider that is

2:02

skilled in sensory processing disorders can

2:04

help you get tailored interventions if

2:06

you have specific needs. Now,

2:09

that being said, we all know

2:11

you can learn a ton from the internet

2:13

and I would say this is one of

2:15

those cases. We aren't diagnosing you with anything,

2:17

we're just exploring what your sensory needs might be

2:19

so that you can adjust your

2:22

actions and your environment to help

2:24

yourself feel more relaxed and regulated

2:26

throughout the day. We're

2:28

going to explore seven main sensory need

2:30

areas and with each area you

2:33

can evaluate whether you are a

2:35

sensory seeker, a sensory

2:37

avoider, or if you're neutral

2:39

or mixed in those areas. And then we're going

2:41

to talk about a couple of great ways that

2:43

you can adapt to meet your needs and

2:46

again, this is

2:48

meant to be kind of an overview, an

2:50

introduction to sensory needs. There are some

2:52

great books out there. One of my

2:55

favorites, if you really want to dive

2:57

into very specific interventions you

2:59

can do for specific sensory needs, one

3:02

of the great books out there is called

3:04

A Buffet of Sensory Interventions. I think that

3:06

one's great. So

3:08

with each of these six main sensory areas,

3:10

and I am combining taste and smell because

3:12

they have so much overlap, they're pretty hard

3:14

to separate. You can look in each of

3:17

these areas. I'm going to read off a

3:19

bunch of experiences or

3:21

characteristics of these areas. You

3:23

can put a little tally mark in a chart

3:25

like this. You can download it from my website

3:28

to see if you're a seeker or an avoider.

3:31

So we're going to start with touch.

3:33

I'm going to read off ten characteristics

3:36

and if you have a bunch of

3:39

sensory seeking in touch, that might be an

3:41

indication you need more touch

3:43

experiences in your life. And if you're a

3:45

sensory avoider with touch, you have a bunch of tally

3:47

marks in the sensory area

3:51

with touch, then that's going to mean you maybe

3:53

want to tailor your environment to

3:55

get less Tactile

3:58

Experiences. Okay. What jump

4:00

into number one which is touch.

4:03

Number. One is physical contact. so this like

4:05

hugs, cuddle smuggling Had six pats on the

4:07

back. Physical sports like wrestling or rough housing

4:09

or do you seek out these experiences for

4:11

the time Or third you avoid these experiences

4:13

but a time work there. It is

4:16

like sometimes it depends or it doesn't really

4:18

matter. Either way, but that in mixed

4:20

or neutral. Game. Ever to see

4:22

you enjoy or seek out extreme temperatures

4:25

on your skin like cold air on

4:27

a winter's day where the heat from

4:29

a sauna or hopper. On.

4:32

Textures do love. Like Ruff Candace

4:34

clothing or lots of jewelry or blankets

4:36

or textures like Sat In or silk.

4:39

That would be a sensory seeker but

4:41

a timer come seeking if you will.

4:43

Love. Lots of pictures. Or. Do

4:45

avoid intense textures and seek out things

4:47

that are always soft or smooth are

4:49

consistent. To. Tally mark in avoid.

4:53

Ah, messy place. so this is

4:55

things. Like putting and experiencing lots

4:57

of textures like lotion, slime, sand,

4:59

plato, finger pointing I'm doing. the

5:01

dishes are working in the dirt.

5:04

Number. Five. Do. You I'm like to

5:06

touch stuff all the time. I have

5:08

a kid who literally. Like such as.

5:11

Every scene with her hands and sometimes with

5:13

her mouth at mother Tongue she just wants

5:15

to feel it all. On T

5:18

Siege all the time. These like

5:20

enjoy ceiling the texture. Of walls

5:22

are like ceiling where objects feel

5:24

like. Where. Do you avoid that? Grooming,

5:27

combing your hair washed interface really

5:29

to shower, touching your hair, skin

5:31

or nails frequently getting tangled. try.

5:34

To. Seek those experiences. Avoid. Those

5:36

experiences are like math doesn't matter. Deep.

5:39

Pressure massages. Hubs are being squeezed

5:41

between christians. Aren't. A preference

5:43

for tight. Sitting clothing is

5:46

sensory seeking. an preferring a

5:48

loose clothing is sensory. Of What the?

5:51

Cave. Know great difficulty

5:53

concentrating. Without tactile stimulation.

5:56

So. Someone may be can pay

5:58

more attention if they're rub. In. An

6:01

object, the really touching something while they're

6:03

trying to pick teaching. Ah,

6:06

Number nine Surprise touches. So this

6:08

is like. Being. Tickled. bumping

6:11

into someone at a concert. Being in

6:13

a crowded subway you seek these experiences a

6:15

deal with them. And.

6:17

Over ten the ceiling a certain is food,

6:19

it textures or temperatures. So when it comes

6:21

to eating, a lot of people have sensory

6:24

preferences and a lot of different aspects of

6:26

this. There's the smell of it. There's.

6:28

The taste of it and in

6:30

this case we're talking about the

6:32

feel of it, the temperature, a

6:34

texture of food for some people

6:36

seek out exciting combinations of food

6:39

textures like sushi or ships like

6:41

crunchy potato chips. Other people avoid

6:43

those textures and they would just

6:45

want to limit what they eat

6:47

to very consistent texture like bread

6:49

pasta. something smooth and consistent. Okay,

6:51

So that's the ten kind of experiences that we'd

6:53

look at with touch. And I'm not going to

6:55

give you a number. I'm not going to say

6:57

like all of you have five. Or more years

7:00

sensory seeker. At like in that tallies

7:02

of the Sensory bar. And discuss it

7:04

like look at it and get an idea. Of

7:06

what you like and what you don't like.

7:08

And if you really want a diagnosis, work

7:11

with an occupational therapist. Okay

7:13

number do. Probe. Receptive.

7:16

This. Is our body Since this is

7:18

like our bodies feals in relation.

7:20

To itself. Ah, so we're

7:22

looking at. Number one is physical play like

7:24

rough. Housing wrestling or playfully crashing

7:27

into objects. On. Over

7:29

to jumping were bouncing to seek

7:31

set out to constantly jump bounce

7:33

will. Ah, Another three pushing

7:36

against surfaces like squeezing yourself with pussy

7:38

yourself up against walls or doors, were

7:40

squeezing yourself and furniture to get that

7:42

deep pressure. On. Deal

7:45

of sports like football, rugby, martial

7:47

arts, something very physical, body movement

7:50

oriented. Gymnastics is a perfect example

7:52

of the appropriate substance says like

7:54

you're moving your body and i'm

7:57

very specific way yoga to. Enjoy

8:00

waited items. Like waited

8:03

thus or lap pads. Do.

8:05

You have a hard time sitting still. Or.

8:08

Fidget worshiped positions frequently.

8:11

That. Would mean you're seeking and pro

8:13

precept is stimulation as you don't. Like

8:15

moving as you like, holding still and being

8:17

very still. That would be more on the

8:20

avoiding aside. That it I notice it

8:22

you neutral. The likes of

8:24

in Your Eyes Closed are covered. To.

8:27

Like squeezing like squeezing a stress

8:29

ball on tight hug or squeezing

8:31

yourself between christians. Do. Like

8:33

heavy work or effort city

8:35

seek out. Like. Manual labor

8:38

pushing her Point: have a furniture

8:40

climbing carrying heavy objects? Where do

8:42

you really avoid that? Are. You

8:44

neutral. On and then

8:46

other tactile experiences the provide. Deep

8:49

pressure help us gain awareness of

8:51

are pro precept it's self so

8:53

this includes i'm rolling on a

8:56

foam roller. Did emphasize lying under

8:58

waited blanket. Possibly. Manipulating

9:00

objects, On Like twisting or

9:03

squeezing a pen. All these

9:05

kind of satisfy. Someone's need for

9:07

prop receptive input. And again

9:09

with each of these, if you seek them.

9:12

Are you were books? Have any? want them your

9:14

costly. Getting them you're more of a secrets is

9:16

like no I don't like touching Stuff I don't

9:18

like siblings stuff you're more been avoided. Guy.

9:21

Number three. Vision. Do.

9:23

You like looking at signing spinning?

9:26

Or moving objects that you loved. Fairy

9:28

lights. Christmas lights are sunlight streaming through.

9:30

Windows deal of lava lamps or pinwheels,

9:32

right? Like to just love looking at

9:34

those things. Do. You like

9:36

searching for objects like rock hounding,

9:38

bird watching. C Can find activities.

9:41

Or observing nature. To.

9:43

You love to make. Or

9:46

experience art like drawing. Painting

9:48

or coloring or going to an art. Museum

9:50

to look at birth. To.

9:52

Enjoy reading for long periods of time. Do.

9:55

You seek out or avoid

9:57

busy visual environment. Whether.

9:59

That's have. Lots of pictures on your

10:01

walls or enjoying. Window shopping at the mall

10:04

for it. Didn't like having it on a visual.

10:06

Stimulation. Do. Like visual

10:08

puddles like a jigsaw. Puzzles or

10:10

optical illusions or spot the difference

10:12

Games: To. Like visual

10:15

varieties. So. Bright

10:17

lights, vibrant colors and clothing

10:19

or toys. Arm. Or

10:21

do you prefer a minimalist environment?

10:24

Ah do you like. Busy.

10:28

Bright. Action Packed Tv,

10:30

movies, video games, Already.

10:32

Prefer more like studios you

10:34

please. Okay, number nine

10:36

I contents the like. Eye contact Number

10:39

ten. Attention to detail. Okay,

10:42

And A for taste and smell. Do

10:44

you seek or avoid. And

10:47

familiar sense like Lucius candles and

10:49

perfumes. New. Taste to like

10:51

to eat new and exciting Suit. Intense.

10:54

Flavors like. Spicy. Salty,

10:56

bitter, Sour Cetera. Were. Really

10:58

strong smells like the smell

11:01

of gasoline or cleaning supplies.

11:03

Or plastics. Do.

11:06

Like new or exciting food textures.

11:08

so slimy sushi popping bobo like

11:10

a crunch. Wrap Supreme has a

11:12

lot of pictures in there. On.

11:15

Pop rocks right though. They're candid as a

11:17

flavor, but also add texture. Arm

11:20

and have a natural smells like

11:22

really strong smells of evergreen. Or.

11:24

Rain. Or. Something out in

11:27

nature. Like like murdered dirt. You know?

11:30

The. Like really a highly flavored.

11:32

Food. I'd. As a highly flavors that

11:34

I would say as like through the as a lot

11:36

of spices. And along spice variety even if it's

11:38

not spicy but you seem to eat a large

11:40

variety of foods, you'd be a secret. Or do

11:43

you eat the same foods over and over again?

11:45

You like to eat a predictable food the be

11:47

more of an avoid her. To. Like

11:49

exotic or spore ensues. Or

11:52

food with lots of different flavors so

11:55

are you take like salty Carmel is

11:57

sweet and salty. Or. on

11:59

line salmon and salmon, right? They're like

12:01

two flavors that kind of fuse together. Or

12:03

do you use a lot of different

12:06

spices in cooking? Okay. Number

12:08

five, vestibular. Do you seek or

12:10

avoid swinging, spinning?

12:13

So like toys that spin or merry-go-rounds

12:15

or the teacup ride at Disneyland or

12:18

spinning chairs that spin, you know, like

12:20

furniture that spins. Number

12:22

three is wild or fast rides.

12:25

Fast transportation like roller

12:27

coasters. Like do you get excited about this?

12:29

Do you seek this out? Do you love like snowmobiling

12:32

really fast? Or do

12:34

you kind of avoid like fast

12:37

transportation? Tumbling,

12:41

gymnastics and flips. Movement

12:43

in general, riding in a car,

12:45

elevators, escalators. People who are really sensitive

12:48

to vestibular input, they're like vestibular

12:51

avoiders might really hate elevators or escalators.

12:53

And maybe it's not that they're afraid

12:55

of it, you know, crashing or breaking

12:57

or getting stuck. They just don't like

13:00

the sensation of movement like that. Balancing,

13:04

like rocking chairs or just like leaning

13:06

in your chair back. Swings,

13:10

habits, anything that's rocky. Number

13:12

seven is height. You like

13:14

climbing or looking out windows of

13:17

skyscrapers. Do

13:19

you seek or avoid balancing? So like riding

13:21

a bike, balancing on a log, walking

13:24

on uneven ground or skateboarding. Number

13:27

nine, jumping, like jumping on trampolines or off

13:29

a bench or off a diving board. And

13:32

number 10, getting it upside down.

13:34

So doing headstands, doing

13:36

like inversion tables, cartwheels, handstands, things

13:38

like that. Okay,

13:41

number six, auditory. Do

13:44

you seek or avoid white

13:46

noise like background music fans or

13:49

dishwashers running? Noisy

13:51

settings like a coffee shop or a crowded

13:53

restaurant or parties. Loud Music,

13:55

like concerts, loudspeakers or like cars

13:57

that don't have enough slurs. Ah,

14:00

I'm noise making so

14:02

to constantly make noise.

14:04

Humming, tapping, clapping, singing,

14:06

Spontaneously. Are

14:09

number five, creating music, So singing and

14:11

playing instruments to constantly looking to do more

14:13

to. Ah to

14:15

seek. Or avoid feedback sounds select

14:18

times when you complete a task.

14:20

Notifications. On your phone. Or.

14:22

The beeping of a microwave when it's done.

14:26

I do seek or avoid

14:28

rhythm like drumming, tapping patterns

14:30

or echoes. Do.

14:32

You like exploring sounds like

14:34

making. Echoes of Booms are just kind

14:36

experiments to make noises. Do.

14:38

Seek or Void Exciting sounds.

14:41

Select unexpected sounds. Noisy.

14:43

Toys. Are loud, Tv is

14:45

fire alarms, things like that. On.

14:48

And then as part of auditory we're going

14:50

to in dance. Or vibrations like the

14:52

feeling of a like a very loud

14:54

sub woofer or a vibrating massage chair

14:56

or humming bridges to set like. Been.

15:00

Else I'm okay, less number six auditory.

15:03

so hopefully this. Point: You've filled

15:05

out your little table, your little

15:07

chart, You. Can look at those

15:09

tally marks and. Evaluate you know? are you.

15:11

Really strongly seeking.

15:14

Are avoiding in each. Area There were

15:16

ten items. And. If the majority

15:18

of them are in seeking are avoiding that

15:20

might indicate. You. Need a little

15:23

bit more on changes to your environment

15:25

to help you. Feel more regulated. Now

15:27

in the next part of this video we're

15:29

gonna talk about how to create those accommodations

15:31

or changes your environment to help you have

15:33

a better sensory diet. and you can use

15:36

the chapters in the video to jump to

15:38

the seconds you need if you don't want

15:40

to listen to the whole video. So check

15:42

out the description. Arm or down

15:44

a little bar at the bottom a you

15:46

tube. You can click on the section in

15:48

it. So wanting to know we all have

15:51

a sensory comfort zone. Wheels. Of a

15:53

stretch zone and a panic zone. So

15:55

let's say I'm I like it quiet

15:57

as I comfort zone. I work best

15:59

when. Quiet. But. I to

16:01

work in allowed a crowded place for little

16:03

while or I can handle background music were.

16:05

White. Noise in the okay. But.

16:08

Then if I'm in an area with his canceling thing,

16:10

And clashing and fire alarms. And is

16:12

noise all the time That puts me into

16:14

place from. It's harder for me to get

16:16

regulated. It's. Okay to spend time

16:18

in your stretch so and or even

16:20

moments in your like. Uncomfortable

16:22

your panics on. And.

16:25

We can actually kind of shift. Our

16:27

ability to tolerate discomfort by

16:29

spending time out or comfort

16:31

zone. Ah, We don't want to

16:33

get stuck. In just avoiding avoiding avoiding because

16:36

that can really limit the types of

16:38

places we go where the types of

16:40

activities we engage in. So. Our

16:42

goal is to create a sensory diet they

16:44

can help us function in our lives to

16:47

as you explore these accommodations. Don't get sucked

16:49

into too much avoidance, try to find a

16:51

balance that supports you and live in the

16:53

like that you desire. even one. Sometimes it's

16:55

uncomfortable, So. What that

16:57

means is you're going to spend some time

16:59

maybe and in environments. The artist. Comfortable. Like

17:01

ah, maybe at work you wear clothing that's not

17:04

super comfortable. To then you come home and you plan your

17:06

states. That's like taking care of your sensory.

17:08

Needs. Or. I'm. If

17:11

you like things really quiet. You.

17:13

Worked in quiet. For. Much

17:15

of the day. To the new: Open your office doors.

17:17

You. Know our to so people can connect with you

17:19

and interact with you when you need. So.

17:22

As you explore, these accommodations don't get

17:24

sucked into too much avoidance. try to

17:27

find a balance that supports you in

17:29

living the life that you value. On.

17:32

Even when that. Uncomfortable. Sometimes.

17:35

At again if you have very specific needs.

17:37

You can benefit from working with

17:40

an occupational therapist who specializes in

17:42

censor accommodations. Me:

17:44

Go grab a glass of water and will

17:46

come back for part two. If.

17:48

You want to follow along with the

17:51

assessment that I'm doing on paper? Or

17:53

if you'd like to see I pronounce the list of

17:55

accommodations we're going to talk about at the end, they

17:57

should go to the link of the description there. The

18:00

a free resource on my website we can download

18:02

this their. Okay so if

18:04

you are a touch. Seeker You

18:06

can get tactile sensory tools like

18:08

city to pictured objects or sensory

18:10

balls to play with. Arm.

18:12

You want to create opportunities

18:15

for physical play like wrestling,

18:17

hugging, or playfully crashing into

18:19

soft objects. Are you could

18:21

use waited blankets or best which can

18:23

provide depression, tactile input. You. Can buy

18:26

specific folding and betting made from

18:28

century friendly materials. Like soft cotton

18:30

or fleece. To make you

18:33

feel more comfortable. Arm

18:35

and then you want to incorporate

18:37

scheduled sensory. Breaks. And this

18:39

could include hugs, squeezes, gentle massages,

18:41

to. In l fulfill those

18:43

touch seeking. Tendencies. Or.

18:45

You could also use like I'm back scratcher

18:47

or a massage ball. A phone

18:49

roller or a massage going. On.

18:52

All of these kind of provide that

18:54

tactile sport. And I think this is one. Reason

18:56

why lot of people like pets? because

18:58

you can get some physical pets on

19:00

a lot more frequently. Okay,

19:03

If you're a touch of loiter, You. Might

19:05

want to find ways to ask people

19:07

to respect. Your personal space and be

19:09

really assertive about that seeping is let people

19:11

know. On, I'd rather do a hand seek

19:13

instead of a hug. On and

19:16

week. You know it's best when parents

19:18

and teachers and. Coworkers, whatever respect

19:20

the individuals need for personal

19:22

space than the tramp push

19:24

like hugs onto them. Another.

19:27

You can do is help make contact. More.

19:29

Predictable. So. If

19:31

someone is a touch of waiter, you might want

19:33

to ask them if it's okay to give them

19:35

a hug. Or. Provide a warning when

19:38

physical contact is about to happen. Like, oh,

19:40

I'm gonna buckle your seatbelt now and you

19:42

let them know so they can prepare for

19:44

that. I can also ask people

19:46

how they like to be touched. A

19:48

of touch avoiders they don't like a

19:51

light or a glancing touch. But.

19:53

the me like a from

19:55

consistent predictable touch so. Temple

19:57

Grandin made herself a hug machine.

19:59

To. Me: Or need. The.

20:01

Other thing you might want to do

20:04

is explore clothing options, so lot of

20:06

touch avoiders prefer clothing made from soft,

20:08

non irritating fabrics they might hate tags.

20:11

Dealt. with dangling things. Or

20:13

they might not prefer to have their

20:15

hair down, they might prefer a loose

20:17

fitting or stretchy clothing. Arm

20:19

and then. Of for people

20:21

in work environments or even. In school

20:24

at their desks, the in their projects they

20:26

might need a little bit more space. And

20:29

they might need to take breaks as neat as you

20:31

might. You. Know if you're in college, you my

20:33

sit on the end of a row or the very center

20:35

of a row. Were no one's go walk past

20:37

two and bunk u. Army. My.

20:40

In. Elementary School Move a child's

20:42

desk. Further, Away from the other

20:44

some they're not getting bumped into as much. On.

20:47

Quiet like in in offices you can designate

20:49

like a quiet space where your personal space

20:51

or find a place to go where you

20:54

can. Not. Be. Nice

21:00

if is for pro precept of seekers.

21:02

Arm. You. Might

21:05

just do better with a job

21:07

or he knew. Sensory diet incorporating

21:09

in heavy work. Activities like listing

21:11

carrying are pushing objects. This

21:14

provides deep prof receptive input.

21:16

You. Might like a job that has

21:18

more manual labor or you might as the

21:20

breaks in. Between I'm like

21:22

non. Manual labor to

21:25

walker. Exercise or to do something

21:27

physical. Maybe. Before your workday at

21:29

lunch or after you work the. Armed

21:32

waited items with blankets. Best

21:34

Lap Pads. Can. Provide

21:37

a calming sensation. On

21:39

depressive tools like massage stress

21:41

balls, compress including. I'm

21:43

or indeed you and sensory plate so

21:45

using materials like clay plate or putty

21:47

to engaged muscles and joints that can

21:49

add some pro precept of input. And.

21:52

Then just implement. Structured daily

21:54

routines been ball but physical tasks

21:56

for me like this is me.

21:58

When I was in grad school and. now in my work. I

22:02

like work for an hour and then I go for a walk and

22:04

then I'll sit for an hour and work on my computer and then

22:06

I'll go dig in my garden. Like getting

22:08

physical labor is essential for me

22:10

to feel regulated. So my ideal

22:13

job if I had to work 40 hours

22:15

a week would be like 20 hours of

22:17

doing therapy like a sitting job and 20

22:19

hours of like mowing lawns like working as

22:21

a landscaper because that would

22:23

meet my sensory diet. Okay

22:26

for appropriate septum of waiters we

22:29

want to make sure again to be assertive about their

22:31

needs their space and their boundaries so

22:33

that people can respect their boundaries. You

22:37

want to again same with the

22:39

tactile you don't want to surprise people with

22:41

picking them up and waving them around you

22:43

can help them predict it or minimize those

22:45

kinds of interactions. You

22:48

might provide flexibility in

22:50

some physical activities like allowing an

22:53

individual to opt out of

22:55

hanging upside down on the gymnastics bar and instead

22:57

just let them hang by their hands you know

22:59

just like tailoring activities to make them

23:02

not so intense. Let

23:05

people know ahead of time when there's going to be a change like

23:07

oh the car is going to start

23:09

moving now I'm pushing the button on

23:11

the elevator it's going to go up soon that

23:14

can be really helpful I think for a lot

23:16

of adults they can predict that but for a

23:18

lot of kids they can't. Okay on

23:22

to visuals let me get another sip of water.

23:25

Okay so for a visual seeker you

23:27

want to provide visually stimulating materials

23:29

and activities so you're going to

23:31

have colorful artwork or

23:34

kaleidoscopes or sensory light projectors like

23:36

you're going to have a room

23:38

that is exciting you're going to

23:40

use at work interesting presentations of

23:42

visual calendars and physical visual

23:45

trackers so like oh hey this is how close

23:47

we are to our goal and it's like a big

23:49

poster on the wall with a giant red arrow. You

23:52

want to use visual timers or countdown

23:54

clocks to support time management and transitions

23:58

Visual schedules or charts with like color. for

24:00

any aging visuals. Help an

24:02

individual understand of follow their daily

24:04

routines. And. Like set

24:06

up your. Work spaces with lots

24:09

of colorful, visually appealing

24:11

decorations supplies. Plants,

24:13

lighting, And then

24:15

again you can do even set. Up reward systems

24:17

with visual charts and tokens brighton

24:19

attractive things to reinforce that positive

24:22

behavior. Up for a

24:24

visual? a pointer. We're gonna talk

24:26

about minimalism, right? We would have.

24:28

Minimal decoration is minimal. visual clutter.

24:30

You're gonna. Close. Up. Like.

24:33

Your bookshelves with doors you're gonna

24:35

use soft The he's. Muted

24:37

colors and that's gonna help

24:39

reduce sensory overload. Ah, We're

24:42

gonna dig flutter. Ah, we're getting

24:44

used curtains, blinds or windows to

24:46

control the amount of natural light

24:48

the comes in. On.

24:50

We're going to make sure that instead of having

24:52

bright and exciting. Visual. Trackers in

24:55

visual transfer going is very

24:57

minimal. Information very simple. I'm.

25:00

Non. Fluttered calendars, for

25:02

example, I'm. Sunglasses.

25:06

Tinted glasses for. Outdoor activities. Those can

25:08

help reduce the glare and brightness. And

25:11

he could also experiment with like filters

25:13

and apps that take down the brightness

25:15

of your screens that can help people.

25:19

Oh key for taste and smell seeker,

25:21

they're going. To want a wide range of

25:24

foods lots of different flavors, spices and seasonings.

25:26

us going to help satisfy. Their cravings.

25:28

Arm. You're going encourage them to cook

25:30

and to food preparation. They can

25:32

indeed their sense of taste and

25:35

smell. You're. Going to create like

25:37

sensory friendly dining environments. These are. Well

25:39

lit, comfortable, And I'm

25:41

not too cluttered like not

25:43

many overwhelming smells or are.

25:46

They might love having essential

25:48

oils aroma thera pre I'm

25:50

scented. lot of zen sense

25:52

of perfumes. And. Are

25:55

just in general. You know you're adding and all

25:57

these these phone things I think the. In general,

25:59

tastes and smells. Chris, They're going to know

26:01

how to do that because our society really

26:03

supports that. On. The other hand people who

26:05

are taste and smell. Reuters I think suffer a

26:08

little bit more. So. A

26:10

sudden. Ah, you

26:12

want to respect the. Individuals food

26:14

preferences and sensitivities. Ah,

26:16

I'm so you can kind of. To.

26:19

A degree Try and provide.

26:22

Food. That's comfortable for the. So.

26:25

Avoiding foods or ingredients. Of they

26:27

dislike or find overwhelming. Arm.

26:29

You're going to want to eat in places. That

26:31

are quiet and free from strong odors.

26:34

Said that they don't have like sensory

26:36

discomfort during meals. Are you going

26:38

to serve foods and milder and less intense

26:40

flavors? I'm you're gonna allow one

26:42

of the i do with my kids kids

26:44

in. The Tories li picky about Buddhism, kids are

26:46

extra picky and occupational therapy can help with that

26:48

so at all. I'll make dinner and I'll have

26:50

like the chicken and I'll like when I go

26:53

to flavor the chicken or take some that chicken

26:55

out and put on the side. some actors in

26:57

a plane ticket and the loss of. Flavor The

26:59

chicken really. With. A bunch of spices and stuff

27:01

for me, my husband. And that we the kids can. Still

27:03

have the same food were eating at just a little. Bit

27:05

milder, Or. I'll keep everything a little bit

27:07

separate like. Up at all the

27:09

garnishes a little balls on the side so he wouldn't choose

27:12

what they added to their food and I'm still just making

27:14

one meal. I'm not making a separate. Meal for my

27:16

kids. Plenty to choose which parts of the meal

27:18

they add on the sides clearly label food ingredients

27:20

to help the individual make informed choices for the

27:22

know what they're getting. I'm. You

27:25

could frites you're messing with different

27:27

textures to accommodate the sensory presences.

27:29

Ah, for mouth still. So for

27:31

example, I. Can. Not handle

27:33

like baked squash or squash soup

27:36

like that texture drives me crazy

27:38

but I do like squash in

27:40

breads or and cookies and isis

27:42

a texture issue. On.

27:44

So lot of times people was

27:46

kind of severe taste avoiders. They

27:49

might have a limited diet. So. You.

27:51

Can try incorporating nutrients. into

27:54

predictable foods like you can blend. Or.

27:56

Spinach into smoothies where you can hide

27:58

veggies in mustard and. And I know that

28:00

sounds like the opposite of what I just said, like make

28:02

a predictable. But. Sometimes the prom they're having.

28:05

Is the overwhelming? Taste and

28:07

isn't had a mix set in. To make

28:09

it less overwhelming, work the texture like

28:11

oh. Eating as a teeny is very slimy, but

28:13

mixing zucchini into muffins is like a. Very. Bread

28:16

texture, Ah for kids

28:18

with extremely limited diet or adults, an occupational

28:20

therapist can help you learn how to help

28:22

them eat more variety of. Case.

28:26

Vestibule. Or seeker ah provide

28:28

access to swings. Or Swinney

28:30

equipment create opportunities for active play

28:33

like trampolines, climb instructors I'm or

28:35

Indian sports that above lumina balance.

28:38

Ah we have sensory swings in

28:40

our house, platform swings and to

28:42

to and swings. Arm.

28:45

Allow scheduled of movement. Breaks

28:47

during the day. Or. Provide

28:49

spinning toys or equipment. likes being Cheers Merry

28:52

go round, sit in spins, yoga balls or

28:54

wobble seats to sit up for a vestibular

28:56

of waiter you want to create quite low.

28:58

Stimulation spaces. On

29:01

you wanna. Probably. Avoid exposure

29:03

to foster an intense movements like roller

29:05

coasters are spinning rides. Like pick a

29:07

different activity. You could try to encourage

29:09

them. To engage in gentle movement

29:11

activities that are very predictable like rotting

29:14

in a rocking chair, worried yoga. Army

29:17

could offer warnings and you could

29:19

offer stability aids like handrails or

29:21

balance is to pride support. Aren't

29:24

is it offers stability aids like

29:26

handrails or balance aids to provide

29:28

support during activities that. The. Challenge

29:30

either Balance. Then might also

29:32

need our and nothing more sensitive to

29:34

motion sickness. So. You might need to

29:36

support them a some anti nausea medication. And.

29:39

Again, I'm not a doctor. Work with your doctor. Okay,

29:42

So. We're almost the end.

29:45

Auditory seekers. Arms.

29:47

Are people who like a lot of

29:49

auditory input. Or you can use white

29:51

noise or music. In the background this this is the kindest

29:53

of. I think most people can do naturally in

29:56

our society. Are you like? They may be like

29:58

to work in a louder in Byron. The

30:00

coffee shop or restaurant. You could take

30:02

breaks to use musical instruments or listen

30:04

to music. or you can pair learning.

30:06

Or tasks with music. On.

30:09

Schedule: In moments,

30:12

In. Your day to get lots of musical

30:15

stimulation. Like. Listening to music, Loudly

30:17

in your car or going to a concert

30:19

or go and sing karaoke. Arm

30:21

and practicing a musical. Instrument like go

30:23

into music practices that can all help seal

30:25

that center. Died because. Get and music all the

30:27

time, but we can have music a lot of time.

30:30

Kate. Auditory avoiders. These are the

30:32

ones who generally need. More accommodations.

30:35

Ah and again, we don't wanna spend

30:37

too much for our lives of voiding

30:40

things that actually. Kind

30:42

of increases are auditory sensitivity so

30:44

you wanna be careful with this

30:46

bigger not completely eliminating sounds if

30:48

you were noise canceling headphones. All

30:50

the time, her ears are actually going to get

30:52

more sensitive. She. Wanted to the sensory

30:55

diet. Or salute to in your. In

30:57

your comfort zone some the time. Any stretch,

30:59

son. And. You don't spend too much time in

31:01

your production. But. Some

31:03

things that can help you take

31:05

breaks are: noise canceling headphones, Or

31:08

earplugs. To block out on wanted

31:10

sounds and noisy environments like especially in

31:12

in short period of time we're trying

31:14

to dig deeper. Armed

31:16

you can create an environment like

31:19

a special. Quiet space. Maybe.

31:21

A little work at the library. Or.

31:23

In the back office we have any use.

31:25

Room divider isn't. And on Ikea cells

31:28

is like felt pads that help damp

31:30

and sound around you. Or

31:32

curtains, sound proofing materials. basically you just gonna

31:34

try and create a wider space in a

31:36

shared with coworkers and in moment. On.

31:40

It can also be helpful to allow the

31:42

individual. Who is auditory sensitive? To control

31:44

the volume of electronic devices like Cbs

31:46

radio the computers to make sure they're

31:48

at a comfortable level. I'm.

31:51

You can invest in noise cancelling devices.

31:53

For the Home Mike White noise. Machines that

31:55

can help dampen. Or.

31:57

masked disrupted sounds You

32:00

can provide warning signals so you can let

32:03

people know, okay, we're going to have a fire

32:05

alarm today. Here's when it's going to happen so

32:07

they can be a little bit mentally prepared.

32:10

Or, hey, this machine is going

32:12

to make a big noise in

32:14

a second, cover your ears, things like that.

32:18

You can also try to add in

32:20

flexibility into your daily schedule. That

32:22

can help you avoid peak noise

32:25

times or peak noise environments whenever

32:27

possible. And if you work

32:29

in an environment where there's a lot of people around

32:31

all the time, you could use signs to let people

32:33

know, hey, this is my quiet time. Or

32:36

please don't interrupt for one hour. You can ask

32:38

me your questions at 1 o'clock

32:41

instead. So there's some examples, of

32:43

course, always, there are

32:45

books and books out there. If this

32:48

assessment has helped you find out, I'm an

32:50

auditorium voider, then you can find

32:52

tons more information about devices that can

32:54

help with that, or

32:57

any of the other areas. One

32:59

thing I would say is like an

33:01

audiologist, they specialize in hearing issues, right?

33:03

And there's other, like, nutritionists can specialize

33:05

in feeding issues, and occupational therapists can

33:07

specialize in these sensory issues. As you

33:09

come to better understand what your sensory

33:11

needs are, just make sure to reach

33:13

out to professionals to help you tailor the

33:15

right accommodations. And as always, I'm going

33:18

to tell you, don't get too sucked

33:20

into avoidance. Okay, I

33:22

hope you found this little quiz helpful. If you'd

33:24

like to learn more about incorporating a sensory diet,

33:27

check out my other video, I'm going to put the link probably

33:30

right here. And if not, it's

33:32

in the description. Okay, thank you for

33:34

watching and take care. Oh, you can

33:37

download this sensory quiz and

33:39

the little table to check it off, and like the

33:41

list of all the accommodations, you can download that on

33:43

my website. So check out the link in the description for that

33:45

too. Okay, thank you

33:47

for watching and take care. I hope you enjoyed

33:49

this episode and found something you can add to your

33:51

daily routine that makes your life just a little bit

33:53

better. If you want to learn more about

33:55

topics like how to process tough emotions, how

33:57

to change your brain, how to build better.

34:00

relationships or support someone

34:02

you know with a mental illness,

34:04

then check out my classes at

34:06

therapyinanutshell.com. And if you feel like

34:08

these podcasts have been a benefit to you, please leave

34:10

a rating so others can more easily

34:12

find this content. Thank you so

34:14

much and have a great day.