What is Sensory Seeking?
Have you ever noticed yourself swaying back and forth, chewing on your pen, or endlessly scrolling through your phone? These behaviours might seem random, but they could actually be your body's way of seeking out specific sensory experiences.
This is called 'sensory seeking', and it's how your brain & nervous system try to find balance, especially when you’re feeling stressed or dealing with unpressed trauma.
It's important to note that a lot of sensory seeking behaviours are totally normal and common! It's how our nervous systems organically seek regulation.
However if you've found yourself unable to stop, or that the behaviours have become harmful or unhelpful then this is a good indication you need to learn replacement tools that are more effective and healthy.
Everyday Examples of Sensory Seeking:
Swaying or Rocking: If you find comfort in swaying or rocking in your chair, you’re engaging in a common sensory-seeking behaviour that helps you feel calm and steady.
Picking at Skin, Hair, or Lips: Biting your nails, picking at your skin, or playing with your hair can be ways to cope with stress and anxiety.
Sitting with a Pillow on Your Lap: Placing a pillow on your lap can provide a sense of security and grounding, especially during anxious moments.
Craving Sugar and Salty Foods: Intense cravings for sweet or salty foods can be your body’s way of seeking out strong flavours and textures for sensory stimulation.
Biting the Inside of Your Mouth: This habit can help you focus or calm your nerves, providing necessary sensory input.
Always Having a Water Bottle: Sipping water or keeping a drink handy can keep you engaged and provide a continuous sensory outlet.
Chewing on Stuff: Whether it’s gum, pens, or your nails, chewing can be a soothing sensory-seeking behaviour.
Fidgeting: Tapping your fingers, shaking your leg, or using a fidget toy helps manage restlessness and provides needed sensory input.
Doom Scrolling: Getting lost in your social media feed is a way to keep your brain busy with constant stimulation.
Sitting with your legs tucked under you: For some, this provides a calming pressure input
Why We Do This: The Nervous System Connection
Sensory seeking is closely tied to the state of our nervous system. When your nervous system is out of balance—due to chronic stress, anxiety, or trauma—you might crave more sensory input to feel grounded and balanced.
Trauma has a significant impact on the nervous system. It can keep you in a heightened state of alertness or make you feel numb and disconnected. This dysregulation leads your body to seek out strong sensations to help you feel more present and in control.
Understanding Vestibular and Proprioceptive Input
Two key types of sensory input that people often crave are vestibular and proprioceptive input. Many of our sensory seeking behaviours are linked to these:
Vestibular Input: This relates to the sense of balance and spatial orientation. Movements like swaying, rocking, or spinning provide vestibular input. These actions help regulate your nervous system by giving it the motion it craves.
Proprioceptive Input: This is your sense of body position and movement. Activities like chewing, pushing, pulling, or heavy lifting provide proprioceptive input. This type of input can be very calming and organising for the nervous system, helping you feel more grounded and aware of your body. Sitting with legs tucked up, biting your cheeks or sitting with a pillow on your knee are examples of proprioceptive input.
How to Manage Sensory Seeking
Mindful Movement: Engage in activities like yoga, tai chi, or simple stretches. These practices can calm your nervous system and provide the sensory input you need.
Grounding Techniques: Use grounding exercises like walking barefoot, touching different textures, or practicing deep breathing. These activities help you stay present and connected to your body.
Healthy Sensory Outlets: Find safe ways to satisfy your sensory needs. Chew gum, use a weighted blanket, or get into hobbies that involve touch, like knitting or gardening.
Get Support: If these behaviours are significantly impacting your life, consider working through the root cause; stress? trauma? anxiety? dissociation? The courses in our membership have you covered.
Create a Sensory-Friendly Space: Adjust your environment to support your sensory needs. Use soft lighting, play calming music, or keep fidget toys nearby to help you stay calm and focused.
Discover your dominant sense: Use our free guide to find out your own dominant sense and some healthy regulation behaviours
Sensory seeking is a natural response to nervous system dysregulation.
By understanding these behaviours and the underlying causes, you can find healthier ways to meet your sensory needs and keep your nervous system balanced.
Implementing mindful practices, grounding techniques, and seeking professional support when necessary can make a significant difference. With the right tools, you can manage sensory seeking and improve your overall well-being, feeling more balanced and in control.
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