Getting Back to Sensory Baseline

A pattern of cartoonish heart monitors showcasing a baseline heart rate.
Photo by MW on Unsplash

Imagine you just got back home from work/school/shopping/another stimulating experience and you want to get back to your "sensory baseline", where you normally exist on the sensory spectrum, not too overstimulated and not under stimulated. Here are some tips that can help you get back to baseline. 

Less Stimulation

Go somewhere quiet or utilize whatever noise limiting resources you have. Maybe ear protection, noise cancelling headphones, or just ear plugs. Being somewhere quiet tends to help me get back to baseline. I also find it best to be alone when doing this, but you may have more success in sitting quietly with a trusted person. Just make sure to listen to your body. 

Once you have gotten the volume under control, try putting something weighted on your body. Maybe a weighted blanket or stuffed animal, or even just a lot of heavy blankets. Sometimes, I also like putting something heavy on my eyes/ forehead, as I find that very soothing. 

Now that it is quiet and you are all cozy, try taking a nap! I find this to be a great way to skip from overstimulated to just right. Just make sure not to mess with your sleep schedule too much. I tend to have trouble sleeping without having background noise, so I like to listen to soothing videos. As I am currently not in a relationship, I enjoy listening to boyfriend ASMR, but you could also follow a meditation video or just listen to some soothing sounds or calming music. 

Or, if you are unable to take a nap, try engaging in a quiet or soothing activity or special interest. Play a video game, watch a comfort show/movie/video, or maybe even do a craft. Somedays I just sit in my room with my headphones on playing a video and knit. After a while I feel much better. 

More Stimulation

Sometimes, I find that I need more stimulation and not less in order to get back to baseline. One time I often find I need more stimulation is after I have been masking for a while and am going back to my house. 

The best way for me to get more stimulation is to stim if I can. The bigger the stim, the better, is what I find in this type of situation, so I go for rocking, pacing, or walking around. 

I also enjoy listening to whatever music I am enjoying at the moment and turning up the volume (please be careful and don't hurt your ears!). I find singing to be a very fulfilling stim, so that is one way I can get back to baseline if I am in the car and feel the need. 

Conclusion

Basically, all you need to do is listen to what your body is asking for and give it what it needs. These examples are some tools I have found that help me to fulfill my body's needs. Let me know in the comments what works for you!

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