Settle Your Senses

A gentle reset for noise, light, and sensory overwhelm

When the world feels too loud, too bright, too fast, or just too much, your nervous system goes into sensory overload.

This tool uses grounding principles from somatic and occupational therapy to help your body settle.

What feels too much right now? Pick the one that feels right
🔊

Noise

Sounds, voices, chaos

💡

Light

Glare, screens, brightness

🌀

Motion

Crowds, busyness, rush

🌐

Everything

All of it, all at once

Reduce as much sensory input as you can for a moment. Do what’s realistic from this list.

    Dim this screen — give your eyes a break. Slide right — your pace

    In 4sec — Hold 2sec — Out 6sec

    READY

    Body anchor time — three presses, ten seconds each
    1. Press your palms together firmly.
    2. Push your feet into the floor.
    3. Press your hands down on your thighs.
    Compared to when you started — how does your body feel now?

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    WHY THIS WORKS

    This reset combines sensory reduction, paced breathing, and deep‑pressure grounding.
    Together, they drop the noise inside your body so calm has a chance to land.
    This is exactly what somatic and OT therapy use..

    WHAT IT HELPS WITH

    • Anxiety spikes
    • Sensory overload
    • Post‑meltdown recovery
    • Feeling wired or overstimulated
    • “Too much” feelings from noise or light

    ALSO USEFUL FOR

    • Stress surges
    • Screen fatigue
    • Insomnia with sensory buzz
    • Overwhelm in crowded spaces
    • General nervous system overload
    P.S. You don’t have to do this perfectly. Even dimming the screen a bit or taking few slower breaths is enough to give your system a nudge toward calm.