By Tim Aiello, MA, LPC, NCC, ADHD-CCSP, ASDCS
What is a Sensory Diet?
A sensory diet is a personalized set of sensory activities designed to help individuals regulate their nervous system, maintain focus, and manage sensory sensitivities throughout the day. Originally developed by occupational therapist Patricia Wilbarger (Wilbarger, 1995), sensory diets are especially beneficial for neurodivergent individuals, including those with Autism, ADHD, and Sensory Processing Differences. These interventions work by providing the brain with structured sensory input that meets the individual’s unique regulatory needs, helping them feel more balanced and engaged in their daily lives.
From a Polyvagal Theory (PVT) perspective, sensory diets serve as an essential tool for nervous system regulation (Porges, 2011). Many neurodivergent individuals experience chronic autonomic dysregulation, spending too much time in sympathetic fight-or-flight or dorsal vagal shutdown states. A well-designed sensory diet helps activate the ventral vagal system, which promotes social engagement, emotional balance, and a sense of safety in the body.
Why Are Sensory Diets Important for Neurodivergent Individuals?
Neurodivergent individuals often have atypical sensory processing patterns, meaning their brains interpret sensory input differently than neurotypicals (Dunn, 2001). This can manifest as sensory hypersensitivity (over-responsiveness) or sensory hyposensitivity (under-responsiveness) (Miller et al., 2007). Without appropriate sensory input, individuals may experience heightened anxiety, difficulty concentrating, emotional dysregulation, and sensory overload.
A sensory diet provides targeted sensory experiences that help balance these responses, leading to:
Improved emotional regulation by reducing nervous system distress
Increased focus and attention by minimizing sensory distractions
Greater body awareness and coordination through movement-based activities
Reduced anxiety and stress by engaging the parasympathetic nervous system
Enhanced social engagement by promoting a regulated, connected state
According to Polyvagal Theory, individuals with sensory processing challenges often struggle to feel safe in their environment due to constant autonomic nervous system dysregulation (Porges, 2011). A sensory diet helps restore a sense of safety by giving the nervous system predictable, regulating input, making it easier to shift between states of arousal and relaxation.
The Polyvagal Connection: Sensory Diets as Nervous System Regulation
Polyvagal Theory explains how the autonomic nervous system (ANS) responds to sensory stimuli and influences emotional and physiological regulation (Porges, 2011). Neurodivergent individuals often experience difficulty shifting between autonomic states, leading to sensory-seeking or sensory-avoiding behaviors.
Sensory Diets for Different States of Nervous System Activation
Fight-or-Flight (Sympathetic Overload): When a person is in a hyperaroused state, they may feel anxious, overwhelmed, or restless. Sensory diets can include grounding and calming strategies such as:
Deep pressure stimulation (weighted blankets, compression clothing)
Slow, rhythmic movement (rocking, swinging, deep breathing)
Proprioceptive input (yoga, stretching, resistance activities)
Shutdown (Dorsal Vagal Response): When a person is in hypoarousal, they may feel fatigued, disconnected, or emotionally numb. Sensory diets can incorporate alerting and activating strategies, such as:
Fast, dynamic movement (jumping, running, spinning)
Cold or intense sensory input (cold water splashes, citrus scents)
Music with strong beats to stimulate arousal and engagement
Regulated State (Ventral Vagal Activation): The ventral vagal system is associated with feelings of calmness, connection, and social engagement. Sensory diets that support ventral vagal activation include:
Gentle, predictable rhythmic movement (swaying, slow stretching)
Warm, soothing sensations (soft textures, gentle music, nature sounds)
Engaging in co-regulation activities with trusted individuals (hugs, petting animals, social interactions)
Creating a Personalized Sensory Diet
A sensory diet should be customized based on an individual’s sensory profile, nervous system needs, and daily routines. Here are some steps to create an effective sensory diet:
Identify Sensory Preferences and TriggersObserve how different types of sensory input impact the individual’s mood, focus, and stress levels. Does movement help with regulation? Does loud noise cause distress?
Incorporate a Variety of Sensory InputsA well-rounded sensory diet should include:
Proprioceptive input (resistance exercises, weighted vests)
Vestibular input (swinging, spinning, bouncing)
Tactile input (textures, fidget tools, brushing)
Oral-motor input (chewing gum, drinking through a straw)
Integrate Sensory Breaks into Daily LifeSensory regulation strategies should be proactively scheduled throughout the day to prevent dysregulation, rather than only being used reactively.
Adjust Based on NeedsSensory needs change throughout the day and across environments. Sensory diets should be flexible and adaptable to support the individual’s shifting needs.
Final Thoughts: Honoring Sensory Needs Through Regulation
Sensory diets are a powerful tool for nervous system regulation, providing neurodivergent individuals with structured sensory input that helps them feel more balanced, focused, and emotionally connected. By understanding the connection between sensory processing and autonomic nervous system regulation, individuals can create intentional sensory strategies that support their daily well-being.
Instead of pathologizing sensory needs, we should view them as essential to self-regulation and empowering for neurodivergent individuals. By honoring sensory preferences, we can foster greater autonomy, emotional stability, and resilience in everyday life.
References
Dunn, W. (2001). The impact of sensory processing abilities on the daily lives of young children and their families: A conceptual model. Infant & Young Children, 13(3), 19-26.
Miller, L. J., Anzalone, M. E., Lane, S. J., Cermak, S. A., & Osten, E. (2007). Concept evolution in sensory integration: A proposed nosology for diagnosis. American Journal of Occupational Therapy, 61(2), 135-140.
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation.
Wilbarger, P., & Wilbarger, J. (1995). Sensory defensiveness in children aged 2-12: An intervention guide for parents and professionals. TherapyWorks, Inc.
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