Sensory‑Friendly Self‑Care: Beyond Bubble Baths

When people talk about self‑care, the advice is often well‑meaning.

“Run a bubble bath.”

“Book a spa day.”

“Light a scented candle and relax.”

For some people, that sounds lovely.

For others - especially neurodivergent people - it can feel frustrating, unrealistic, or even uncomfortable.

Self‑care is not one‑size‑fits‑all. And it certainly is not a trend, a luxury, or a checklist.

For neurodivergent individuals, self‑care is often about safety, regulation, and comfort - not indulgence.

Let’s talk about what sensory‑friendly self‑care really looks like, and how we can move beyond the bubble bath stereotype 🌱

Why traditional self‑care advice doesn’t work for everyone

Many popular self‑care ideas assume that:

• Quiet feels calming

• Touch feels soothing

• Strong scents help people relax

• Being still is restful

  
  

But sensory experiences are processed differently in neurodivergent brains.

For some people:

• Hot water can feel overwhelming or painful

• Scents can trigger headaches or nausea

• Silence can feel unsettling

• “Relaxing” environments can increase anxiety

  
  

Someone might leave a spa feeling more dysregulated than when they arrived. And that does not mean they are doing self‑care “wrong”.

👉 The problem is not the person. The problem is the assumption that self‑care looks the same for everyone.

What self‑care really means

At its heart, self‑care is about supporting your nervous system.

That might include:

• Reducing sensory overload

• Adding helpful sensory input

• Finding predictability and control

• Creating moments of rest or reset

  
  

Self‑care can be:

• Preventative

• Responsive (after a difficult day)

• Small and ordinary

• Built into daily routines

  
  

It does not need to be Instagram‑worthy.

It needs to work for you 💛

Sensory‑friendly self‑care ideas

Below are practical examples that can be mixed, matched, or adapted to suit different sensory preferences.

For body comfort and grounding 🧘

• Wearing snug or familiar clothing

• Wrapping up in a favourite blanket

• Sitting in a comfortable, supportive chair

• Using deep breathing or body‑based calming exercises

  
  

These can help the body feel safe and settled.

For sound sensitivity or support 🎶

• Noise‑reducing or noise‑cancelling headphones

• Gentle background noise (rain sounds, brown noise, fan sounds)

• Creating a “quiet corner” at home

• Listening to a familiar podcast or audiobook

  
  

Silence is not always calming. Familiar sounds can feel regulating.

For movement and regulation 🏃

• Stretching between tasks

• Rocking, pacing, or swaying

• Short walks, especially in nature

• Repetitive movement like swimming, cycling, or dancing

  
  

Movement is self‑care. Rest does not always mean stillness.

For visual comfort 👁️

• Soft lighting or lamps instead of bright overhead lights

• Calming colours

• Reducing clutter in one small area

• Wearing sunglasses indoors if needed

  
  

Your eyes need comfort too

For emotional and cognitive comfort 🧠

• Listening to a favourite playlist

• Rewatching a familiar TV show

• Engaging in special interests

• Writing thoughts down to “make space” in your head

  
  

Comfort and joy count as self‑care. Always.

Creating a sensory‑friendly space at home 🏡

You don’t need a special room. Even one predictable, safe space can help.

Simple ideas:

• Keep a basket with comfort items (headphones, fidgets, soft textures)

• Use labels or visual cues to reduce cognitive load

• Allow control over lighting and temperature

• Build in quiet time after busy parts of the day

  
  

Consistency matters more than perfection.

Supporting children and young people

For parents and carers, self‑care is often talked about for children instead of with them.

Helpful approaches include:

• Observing what helps your child calm or focus

• Offering choices rather than instructions

• Avoiding activities that “should” be relaxing

• Letting children opt out without shame

  
  

Self‑care for children might look like:

• Jumping on a trampoline

• Sitting under a table with books

• Wearing headphones during family meals

• Spending time alone after school

  
  

These are not “avoidant behaviours”.

They are regulation strategies 🌈

Letting go of pressure and comparison

Self‑care is not:

• A reward for coping

• Something you earn

• Another thing to get “right”

  
  

If something helps you feel safer, calmer, or more balanced - even briefly - then it counts.

You are allowed to:

• Change what works

• Need support

• Choose comfort

• Honour your nervous system

  
  

A gentle reminder 💭

Self‑care is deeply personal.

It is about listening to your body, respecting your sensory needs, and creating moments that support regulation - not chasing trends or ticking boxes.

Whether you’re neurodivergent yourself, supporting a child, or working alongside families and communities, sensory‑friendly self‑care is an act of understanding and empowerment.

And that - and you - are worth it 💚