How to Create a Five Senses Sensory Safety Kit

A 5 senses sensory safety kit is a small, intentional collection of items that help regulate the nervous system in moments of stress, overwhelm, anxiety, or dysregulation. It can be helpful during medical exams and procedures.

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Creating a sensory kit can help you hold your space in any environment. It’s simple, portable, and incredibly effective—especially when tailored personally.

Here’s how to build one thoughtfully (not just a random collection of items, but something you’ll actually use).

🧠 The Goal

You’re creating a kit that helps you:

• Ground yourself in the present moment

• Interrupt spiraling thoughts

• Shift your physiological state (not just “feel better,” but regulate)

Think: fast access → low effort → high sensory impact

👁️ SIGHT (visual grounding)

Choose items that visually anchor or soothe you:

• A favorite photo (people, place, memory)

• A calming image (nature, ocean, forest)

• Affirmation card (short, believable—not overly aspirational)

• Mini glitter jar or something gently moving

  
  

👉 Tip: Avoid anything emotionally complicated. This is not the place for “bittersweet.”

✋ TOUCH (most powerful for regulation)

This is often the core of your kit:

• Stress ball or putty

• Fidget (discreet if you’ll use it in public/work)

• Smooth stone or “worry stone”

• Small piece of soft fabric (velvet, fleece)

👉 Why it matters: Tactile input directly helps downregulate the nervous system.

👃 SMELL (fastest emotional pathway)

Smell is the quickest way to shift emotional state:

• Essential oil roller (lavender for calm, peppermint for alertness)

• Aromatherapy inhaler

Scents are not allowed in a healthcare environment as many healthcare professionals and other patients may have scent sensitivities. A personal aromatherapy that you can inhale is likely best over a scented lotion or perfume.

👉 Clinical note: This taps directly into limbic system processing—use scents you already associate with safety.

👅 TASTE (often overlooked, very effective)

Strong taste = strong grounding:

• Sour candy (very effective for interrupting panic)

• Mint gum

• Small chocolate square

• Lozenge

  
  

👉 Sour + cold + mint = especially regulating combinations

🧰 HOW TO PUT IT TOGETHER

Container ideas:

• Small pouch (make it feel intentional, not random)

• Makeup bag

  
  

Keep it:

• In your bag

• In your car

🧭 HOW TO ACTUALLY USE IT

When dysregulated:

1. Pause (don’t wait until you’re at peak overwhelm)

2. Pick 1–2 senses max (not all five)

3. Stay with it for 60–90 seconds minimum

4. Pair with slow breathing if possible

   
   

Example:

• Hold worry stone (touch) + smell lavender (smell)

• Sour candy (taste) + cold water splash (touch)

⚖️ Make it yours (this matters more than the list)

A good kit is:

• Specific (not generic “calming” items)

• Emotionally neutral or positive

• Easy to access in <10 seconds

A bad kit is:

• Overcomplicated

• Full of things you think should help but don’t

• Buried in your bag

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This blog post is intended to provide general information and education. It includes information personally reviewed by Dr. Dason for content. Please consult with a healthcare professional for medical advice specific to your condition.