🧍 Self-Regulation Through the Senses *coming soon
- 1. 1.1 What Sensory Processing Means for Self-Regulation 00:00:00
- 2. 1.2 The Connection Between Senses and Emotions 00:00:00
- 3. 1.3 Identifying Overstimulation vs. Understimulation 00:00:00
- 4. 1.4 How the Brain and Body Work Together in Regulation 00:00:00
- 5. 1.5 Recognizing Your Unique Sensory Triggers 00:00:00
- 6. 1.6 Mapping Sensory Strengths and Challenges 00:00:00
- 7. 1.7 The Role of Environment in Sensory Regulation 00:00:00
- 8. 1.8 Emotional Escalation and Sensory Overload 00:00:00
- 9. 1.9 Sensory Awareness as the First Step in Self-Control 00:00:00
- 10. 1.10 Journaling and Tracking Sensory Reactions 00:00:00
- 11. 1.11 Using Daily Routines to Support Regulation 00:00:00
- 12. 1.12 Building Emotional Vocabulary Linked to Senses 00:00:00
- 13. 1.13 Self-Reflection Exercises on Regulation Patterns 00:00:00
- 14. 1.14 Shifting From Reactivity to Awareness 00:00:00
- 15. 1.15 Integrating Sensory Knowledge Into Daily Life 00:00:00
- 1. 2.1 The Impact of Visual Environments on Mood 00:00:00
- 2. 2.2 Using Color to Influence Calm and Focus 00:00:00
- 3. 2.3 Light Sensitivity and Emotional Balance 00:00:00
- 4. 2.4 Creating Calming Visual Spaces at Home 00:00:00
- 5. 2.5 Visual Organization for Stress Reduction 00:00:00
- 6. 2.6 Practicing Visual Focus with Mindful Observation 00:00:00
- 7. 2.7 Guided Imagery as a Visual Regulation Tool 00:00:00
- 8. 2.8 Using Vision Boards for Motivation and Centering 00:00:00
- 9. 2.9 The Role of Nature and Green Spaces in Regulation 00:00:00
- 10. 2.10 Identifying Harmful Visual Overload 00:00:00
- 11. 2.11 The Use of Visual Anchors in Public Spaces 00:00:00
- 12. 2.12 Developing Personalized Visual Cues 00:00:00
- 13. 2.13 Technology and Screens: Setting Visual Boundaries 00:00:00
- 14. 2.14 Visual Relaxation Routines Before Bedtime 00:00:00
- 15. 2.15 Incorporating Visual Calming Into Daily Transitions 00:00:00
- 1. 3.1 The Power of Sound on Emotional States 00:00:00
- 2. 3.2 Identifying Calming vs. Agitating Sounds 00:00:00
- 3. 3.3 Creating a Personalized Playlist for Regulation 00:00:00
- 4. 3.4 Using White Noise and Sound Machines 00:00:00
- 5. 3.5 The Role of Silence in Emotional Reset 00:00:00
- 6. 3.6 Breathing with Rhythmic Sounds 00:00:00
- 7. 3.7 Sound and Movement: Tapping and Clapping 00:00:00
- 8. 3.8 Identifying Environmental Noise Triggers 00:00:00
- 9. 3.9 Practicing Active Listening for Emotional Clarity 00:00:00
- 10. 3.10 Music as a Mood Shifter Tool 00:00:00
- 11. 3.11 The Science of Frequency and Calm 00:00:00
- 12. 3.12 Establishing Quiet Spaces in Busy Environments 00:00:00
- 13. 3.13 Sound Rituals to Transition Between Tasks 00:00:00
- 14. 3.14 Group Rhythm Activities for Co-Regulation 00:00:00
- 15. 3.15 Sound Awareness Practices for Mindful Living 00:00:00
- 1. 4.1 How Touch Influences the Nervous System 00:00:00
- 2. 4.2 Exploring Comfort Textures for Regulation 00:00:00
- 3. 4.3 Weighted Items and Deep Pressure Tools 00:00:00
- 4. 4.4 The Role of Hugs and Safe Touch in Calmness 00:00:00
- 5. 4.5 Using Stress Balls and Fidget Tools Effectively 00:00:00
- 6. 4.6 Identifying Textures That Trigger Stress 00:00:00
- 7. 4.7 Movement-Based Touch: Stretching and Yoga 00:00:00
- 8. 4.8 The Importance of Temperature in Sensory Regulation 00:00:00
- 9. 4.9 Developing Self-Massage Routines 00:00:00
- 10. 4.10 Grounding Through Barefoot Walking 00:00:00
- 11. 4.11 Using Touch to Redirect Negative Thoughts 00:00:00
- 12. 4.12 Creating a Comfort Kit with Touch Items 00:00:00
- 13. 4.13 Building Positive Associations with Safe Touch 00:00:00
- 14. 4.14 Touch-Based Relaxation Before Sleep 00:00:00
- 15. 4.15 Touch Awareness for Self-Soothing in Public 00:00:00
- 1. 5.1 How the Sense of Smell Affects Emotions 00:00:00
- 2. 5.2 Identifying Scents That Trigger Calm 00:00:00
- 3. 5.3 Energizing Scents for Motivation and Focus 00:00:00
- 4. 5.4 Avoiding Scents That Trigger Anxiety 00:00:00
- 5. 5.5 Aromatherapy Basics for Regulation 00:00:00
- 6. 5.6 Using Scents in Daily Routines 00:00:00
- 7. 5.7 Smell and Memory Connections in Emotional Health 00:00:00
- 8. 5.8 Creating Scented Environments at Home 00:00:00
- 9. 5.9 Grounding Through Breath and Smell Exercises 00:00:00
- 10. 5.10 Personalizing Scent Kits for Self-Regulation 00:00:00
- 11. 5.11 Smell Awareness in Public Environments 00:00:00
- 12. 5.12 Cultural Associations of Scents and Mood 00:00:00
- 13. 5.13 Using Scent as a Transition Tool Between Tasks 00:00:00
- 14. 5.14 Pairing Scents With Relaxation Activities 00:00:00
- 15. 5.15 Long-Term Scent Strategies for Regulation 00:00:00
- 1. 6.1 How Taste Influences Mood and Focus 00:00:00
- 2. 6.2 Identifying Comfort Foods vs. Stress Eating 00:00:00
- 3. 6.3 Using Warm Drinks for Calming Effects 00:00:00
- 4. 6.4 Exploring Cooling Flavors for Energy 00:00:00
- 5. 6.5 Mindful Eating Practices for Regulation 00:00:00
- 6. 6.6 Recognizing Taste Triggers of Stress 00:00:00
- 7. 6.7 Using Chewing as a Grounding Technique 00:00:00
- 8. 6.8 The Role of Hydration in Emotional Regulation 00:00:00
- 9. 6.9 Building Balanced Food Routines for Mood Stability 00:00:00
- 10. 6.10 Taste and Memory Connections in Stress Relief 00:00:00
- 11. 6.11 Creating a Personal Comfort Snack List 00:00:00
- 12. 6.12 Using Spices to Enhance Energy or Calmness 00:00:00
- 13. 6.13 Avoiding Overstimulation From Sugar and Caffeine 00:00:00
- 14. 6.14 Practicing Gratitude With Mindful Eating 00:00:00
- 15. 6.15 Pairing Taste With Relaxation Rituals 00:00:00
- 1. 7.1 How Physical Activity Regulates Emotions 00:00:00
- 2. 7.2 Identifying Calming vs. Stimulating Movements 00:00:00
- 3. 7.3 Stretching as a Reset Tool 00:00:00
- 4. 7.4 Breathing Through Gentle Exercise 00:00:00
- 5. 7.5 Using Walking for Grounding and Focus 00:00:00
- 6. 7.6 Balance Exercises for Emotional Stability 00:00:00
- 7. 7.7 Mind-Body Connection Through Yoga or Tai Chi 00:00:00
- 8. 7.8 Small Movements for Daily Regulation 00:00:00
- 9. 7.9 Using Dance to Release Stress 00:00:00
- 10. 7.10 Movement Breaks for Focus and Attention 00:00:00
- 11. 7.11 The Role of Posture in Emotional Regulation 00:00:00
- 12. 7.12 Building Routines of Regular Body Movement 00:00:00
- 13. 7.13 Movement Practices for Public Environments 00:00:00
- 14. 7.14 Creating a Personal Movement Plan 00:00:00
- 15. 7.15 Long-Term Benefits of Physical Regulation 00:00:00
- 1. 8.1 Defining What a Sensory Toolkit Is 00:00:00
- 2. 8.2 Identifying Your Go-To Calming Tools 00:00:00
- 3. 8.3 Organizing Tools for Easy Access 00:00:00
- 4. 8.4 Visual Tools to Add to Your Kit 00:00:00
- 5. 8.5 Sound Tools to Include for Regulation 00:00:00
- 6. 8.6 Touch-Based Items for Stress Management 00:00:00
- 7. 8.7 Smell-Based Resources for Calm and Focus 00:00:00
- 8. 8.8 Taste-Based Items for Comfort and Reset 00:00:00
- 9. 8.9 Movement Strategies for the Toolkit 00:00:00
- 10. 8.10 Practicing With Your Toolkit Daily 00:00:00
- 11. 8.11 Adapting Tools for Different Environments 00:00:00
- 12. 8.12 Building a Portable Travel Toolkit 00:00:00
- 13. 8.13 Teaching Others About Your Toolkit Needs 00:00:00
- 14. 8.14 Updating Your Toolkit Over Time 00:00:00
- 15. 8.15 Long-Term Toolkit Maintenance Plan 00:00:00
- 1. 9.1 Recognizing Sensory Stress in Public 00:00:00
- 2. 9.2 Planning Ahead for Sensory Challenges 00:00:00
- 3. 9.3 Using Portable Tools Discreetly 00:00:00
- 4. 9.4 Communication Skills About Sensory Needs 00:00:00
- 5. 9.5 Social Boundaries in Crowded Environments 00:00:00
- 6. 9.6 Practicing Quick Calming Strategies in Public 00:00:00
- 7. 9.7 Using Sensory Anchors in Social Gatherings 00:00:00
- 8. 9.8 Handling Unexpected Sensory Overload 00:00:00
- 9. 9.9 Partner or Family Support in Public Regulation 00:00:00
- 10. 9.10 Navigating Work or School Sensory Challenges 00:00:00
- 11. 9.11 Using Technology for Public Regulation Support 00:00:00
- 12. 9.12 Building Confidence in Managing Public Stress 00:00:00
- 13. 9.13 Social Scripts for Explaining Sensory Needs 00:00:00
- 14. 9.14 Practicing Recovery After Overload in Public 00:00:00
- 15. 9.15 Building Positive Experiences in Social Settings 00:00:00
- 1. 10.1 Reviewing Personal Sensory Strengths and Challenges 00:00:00
- 2. 10.2 Setting Long-Term Sensory Wellness Goals 00:00:00
- 3. 10.3 Tracking Progress in Self-Regulation Over Time 00:00:00
- 4. 10.4 Creating a Sustainable Daily Routine 00:00:00
- 5. 10.5 Adapting Regulation Strategies Across Life Stages 00:00:00
- 6. 10.6 Preventing Burnout Through Sensory Awareness 00:00:00
- 7. 10.7 Building Family and Community Support Systems 00:00:00
- 8. 10.8 Integrating Sensory Regulation Into Career Success 00:00:00
- 9. 10.9 Teaching Sensory Awareness to Loved Ones 00:00:00
- 10. 10.10 Using Technology to Monitor and Support Regulation 00:00:00
- 11. 10.11 Incorporating Sensory Regulation Into Self-Care Plans 00:00:00
- 12. 10.12 Crisis Planning With Sensory Strategies 00:00:00
- 13. 10.13 Long-Term Lifestyle Adjustments for Stability 00:00:00
- 14. 10.14 Celebrating Growth in Sensory Self-Regulation 00:00:00
- 15. 10.15 Maintaining a Lifelong Commitment to Balance 00:00:00
Course overview
Lesson Overview
5.9 – Grounding Through Breath and Smell Exercises: Smell can guide breathing, helping you focus and regulate emotions. Try holding a comforting scent near your nose while taking slow, steady breaths. Inhale for four seconds, hold for two, then exhale for six. The aroma gives your brain something tangible to anchor on. This combination slows the body’s stress response and centers attention. You can use oils, herbs, or even a warm cup of tea for the same effect. Practicing smell-based breathing trains your mind to calm down faster during anxiety. It also strengthens awareness of your senses and surroundings. Over time, your breath and scent work together as partners in self-control.
About this course
Practical sensory-based strategies to help individuals manage emotions, reduce stress, and maintain balance in daily life.
This course includes:
- Guided sensory awareness and grounding exercises
- Templates for building a personal sensory toolkit
- Practical activities for integrating sensory strategies into daily routines