When Everything Feels Like Too Much: Building Your Own Sensory First Aid Kit
By Miss Judy & Poody
Some days, the lights feel too bright, every sound competes for your attention, and even your clothes seem uncomfortable. Finding words to explain what you need can feel like one more task.
That’s the idea behind a sensory first aid kit: a collection of familiar supports and a simple plan you can turn to when things feel overwhelming. It doesn’t have to be expensive or elaborate. It just needs to make sense for you.
START WITH WHAT YOU NOTICE
Think about your own early warning signs. Do you start feeling restless? Does background noise become harder to ignore? Do you need more space or find conversation takes more effort?
You don’t have to wait until everything feels unbearable to use a support. Noticing those smaller changes gives you a chance to respond earlier.
BUILD A KIT THAT FITS YOUR LIFE
Your kit might live in a backpack, a desk drawer, or a comfortable spot at home. Some supports won’t fit in a bag at all—a quieter place or the option to move around can be part of your plan, too.
Consider what you already know you prefer:
• Sound, light, and touch: headphones, a hat, or a familiar texture.
• Movement: stretching, walking, pacing, or rocking.
• Comfort: water, a familiar object, or another item you find reassuring.
You don’t need everything on someone else’s list. Start with a few things you would actually choose to use.
MAKE A PLAN IN YOUR OWN WORDS
When you have some breathing room, write down what helps, what makes things harder, and where you could go for a break.
You can also prepare a few communication phrases:
“I need somewhere quieter.”
“Please give me a little space.”
“I’m having trouble talking right now. Can I write it down?”
Your plan should reflect your preferences—including whether you want company, practical help, or time alone.
NOTICE WHAT ACTUALLY HELPED
Later, when you feel ready, take a moment to reflect. Was a particular support useful? Did you need something different? Is there anything you’d change next time?
This is about getting to know yourself. Your kit can change as you learn what works for you.
A LITTLE HELP GETTING STARTED
Our My Sensory First Aid Kit is a five-page printable created for teens and adults. It brings together early warning signs, space to choose your own supports, an overwhelm plan, and reflection prompts.
Use it at your own pace. You don’t have to complete every page at once—or have all the answers today.
Explore My Sensory First Aid Kit in the Payhip store
With love,
Miss Judy & Poody