Managing Anxiety Through Sensory Regulation: Tiny is Mighty in Balancing Your Nervous System

Anxiety is not a one-size-fits-all experience; it can range from a subtle unease to overwhelming panic. While it can feel overwhelming, one effective way to begin to manage anxiety is through small, consistent actions—what I like to call 'tiny is mighty'—that have a profound impact on your ability to regulate your nervous system. Sensory regulation is one of these small but powerful tools.

Our nervous system plays a key role in how we respond to stress, and sensory inputs can help shift it from a state of dysregulation (fight, flight, or freeze) to one of safety and connection. This is where polyvagal theory comes into play. Polyvagal theory explains how the vagus nerve influences our sense of safety, and how certain sensory experiences can activate the parasympathetic nervous system, helping us to calm down and regain balance.

I integrate sensory regulation into therapy because it's a powerful tool for managing your nervous system in real-time. By understanding how each sense can shift your emotional state, we can work together to build a personalized sensory toolkit that fits your unique needs.

Each of us has unique sensory preferences, and by tuning into them, we can use sensory tools to help ground ourselves, reduce distress, and prevent anxiety from escalating. Below, I’ve broken down a few ways on how to use sensory regulation techniques for each sense to support emotional regulation. These small actions can help you find balance and calm throughout your day.

Bright colours can be uplifting, energizing or overstimulating

Sight - visual environment
The visual input we receive can have a powerful effect on our emotional state. When you’re feeling anxious, curating your environment with calming visuals or energetic colours can help shift your mood. For me, bright, vivid colours are uplifting and energizing, creating a boost of dopamine and happiness. I love surrounding myself with bright, colourful objects—like Pete Cromer decor, Karla Kola clothing, and scrapbook paper—because they uplift my mood. Bright jigsaw puzzles also serve as a fun and relaxing way to engage my mind while enjoying bursts of colour.

If you're feeling anxious, experiment with soothing visuals like natural imagery or soft lighting to create a peaceful space. These small changes in your environment can offer grounding and comfort during moments of distress.

Sound- Harnessing Music for Emotional Balance
Music can be an incredible tool for managing anxiety. For me, multilayered music like Disney soundtracks or upbeat tunes is perfect for boosting my energy. At other times, when I feel like I need to sit with my feelings, I’ll listen to songs with relatable lyrics. These songs allow me to feel heard in my emotions and process difficult feelings.

Sound can also play a role in nervous system regulation. According to polyvagal theory, rhythmic sounds or music that feels predictable and safe can help activate the social engagement system—a part of the parasympathetic nervous system linked to a sense of connection and calm. For instance, nature sounds like gentle rain or ocean waves mimic the rhythms of the natural world, helping your body shift out of a heightened state.

But the sound isn’t always calming. In a crowded or noisy environment, too many voices or constant chatter can heighten stress and anxiety. When this happens, notice how it makes you feel. If you're becoming overstimulated, take a step back. Find a quieter space or use noise-cancelling headphones to create a peaceful soundscape. 

If you find music soothing, experiment with sounds that match your mood. Play upbeat music when you need to lift your energy, or choose slower, more reflective tunes when you need to process your feelings.

Movement: Releasing Tension and Resetting Your Nervous System

Movement is a great way to release tension and regulate your nervous system. Simple activities like stretching, walking, or dancing help ground you and shift your energy. On days when anxiety is higher, more intense movement—like jumping jacks—can help release built-up energy.

Progressive Muscle Relaxation (PMR) is another powerful tool. It involves tensing and relaxing muscle groups one by one, starting from your feet and moving up. This helps you become aware of physical tension and encourages relaxation, calming both your body and mind.

Whether it’s gentle stretching or PMR, experiment with what feels best for you. Even brief moments of movement can help reset your nervous system and calm anxiety.

Interoception: Tuning Into Your Body’s Signals

Interoception is our ability to sense and interpret what's happening inside our body, like hunger, thirst, or changes in heart rate. It’s a powerful tool for understanding anxiety before it gets overwhelming. Often, our body gives us subtle clues—tightness in the chest, restlessness, or shallow breathing—that can signal rising anxiety.

By tuning into these cues, you can catch anxiety early and take action. For example, if you feel tension in your body, pause and ask yourself, "What does my body need right now?" Is it hydration, rest, or a break from the situation? Recognizing these signals helps you respond with small, proactive actions, like taking a few deep breaths or stretching, which can prevent anxiety from escalating.

Checking in with your internal sensations is a quick and simple way to stay grounded and keep anxiety in check.

Smell-Grounding Through Scent
Smell has a direct link to our limbic system, the part of the brain responsible for emotions and memory. This makes it an incredibly powerful tool for regulation. When you’re experiencing high distress or panic, using strong, grounding scents like menthol (such as a Vicks inhaler) can redirect your focus and calm your nervous system. Interestingly, even unpleasant smells can interrupt anxiety and help break a cycle of panic. For example, a sharp, unfamiliar scent can disrupt distress and bring you back to the present moment.

When you need comfort or soothing, turn to familiar, pleasant scents that evoke memories of calm and connection—like the smell of the beach (sand, seaweed, sunscreen) or spices tied to family recipes. Scents like these can create a sense of calm and comfort during times of stress.

Smell can also be used to help energize and transition. For example, if the thought of going to the office is draining, a specific scent can help set an intention and shift your mindset before you enter.

Touch-Soothing with Temperature

Touch is a powerful way to regulate the nervous system, especially during times of distress. Temperature, in particular, can play a significant role. Holding an ice cube is a highly effective way to interrupt spiralling thoughts. The intense cold creates a sharp pain stimulus that shifts your attention away from anxiety and resets your emotional state This technique is part of a distress tolerance skill in Dialectical Behavior Therapy (DBT).  Holding an icepack on your forehead and taking breaths can activate the body's dive response, slowing your heart rate and calming your nervous system.

For me, warmth is incredibly comforting and centring. At the end of a busy day, curling up with a heated blanket or holding a hot water bottle feels like a hug for my nervous system. That warmth signals safety to my body and helps me unwind, offering a much-needed reset after stressful moments.

Tuning into your body's response to temperature, you can use this sensory tool to manage a variety of emotional states and promoting nervous system regulation.

Proprioception and Vestibular Input: Using the Body to Regulate Anxiety

Proprioception and vestibular input are fantastic ways to calm the nervous system and bring us into a more grounded state. The proprioceptive system, which informs us of our body's position in space, can be extremely helpful for grounding during periods of stress. Polyvagal theory shows how grounding techniques help activate the parasympathetic nervous system and move us out of the fight-or-flight response. One activity I love for proprioception is bilateral drawing. Bilateral drawing, or drawing with both hands, promotes coordination and engages both hemispheres of the brain. This not only calms the nervous system but also helps you feel more grounded. Pairing this with gentle rocking or shifting your weight while drawing taps into the vestibular system, offers a calming input that helps to stabilize emotions.

Why Sensory Regulation Works

Our senses are constantly processing information that affects how we feel and how we react to the world around us. Using sensory tools taps into the nervous system directly. For example, concepts from polyvagal theory, developed by Dr. Stephen Porges, highlight how engaging the senses can calm the vagus nerve, which plays a critical role in managing stress and restoring a sense of safety in the body. By using the right sensory tools at the right moments, you can regulate your nervous system and manage anxiety more effectively. These tools can help you ground yourself, interrupt negative thought cycles, and create a calming, stabilizing environment.

Remember, tiny is mighty. You don’t need to make huge changes to see a difference. Whether it's sipping on a warm cup of tea, taking a few deep breaths, or holding a comforting object, small, consistent actions can have a big impact on your overall well-being.

By understanding and using your sensory profile, you can create a personalized toolkit of strategies that work for you.

To start building your sensory toolkit, take a moment to reflect on what resonates with you:

• Which sensory inputs currently help you feel calm, comforted, or grounded?

• Are there specific sounds, smells, or textures that bring back happy or safe memories?

• How do you typically respond to movement or temperature changes? What feels energizing or soothing to you?

• What sensory experiences have felt overwhelming or distressing in the past?

Ready to take the next step? Let’s work together to build a sensory toolkit that fits your needs. At Warming Light Counselling, I can help you manage anxiety and find balance through personalized strategies, including sensory regulation. Click here to book a session and begin your journey to a calmer, more grounded life.