6 Things in My Sensory Bag That Just Make Sense, According to an Autistic Therapist (2024)

Sensory sensitivity is a common autistic trait, as many autistic people have unique sensory experiences that can impact how they perceive and interact with their environment. Atypical sensory experiences can include being more in tune with and aware of sensory input that non-autistic people might be less in tune with, if at all.

When an individual experiences too much distressing sensory input (becoming overstimulated) or not enough positive sensory input (becoming understimulated), it can trigger sensory meltdowns or shutdowns. Fortunately, sensory items and stim toys have become more mainstream in recent years. Many autistic people use these items to self-regulate, cope with sensory issues, and attend to their sensory needs.

Here are six sensory items that can be handy to keep with you. Some are my personal favorites, and some come recommended by my social media followers. As always, remember that everyone’s preferences and needs will vary. Try out different items to see what best meets your sensory needs.

Stim Items

Many autistic people stim, or engage in repetitive behaviors that help them process sensory experiences and regulate emotions. Any repetitive action can be a stim, and many items exist to facilitate stimming behavior.

Spinning Pop Socket

Like many millennials, I keep a pop socket on my phone. It helps me hold onto it when I am using it and can act as a little stand while watching a video. I purchased a pop socket that spins, so basically, my phone has a tiny fidget spinner attached to it that I can play with whenever I want to. Since I always have my phone on me, I will not forget to pack it.

Another benefit of the spinning pop socket is that it is subtle and easy to hide. In an ideal world, every person would feel safe being their authentic selves in all settings. However, many autistic people face discrimination or mistreatment for “weird” behavior in public. Although masking can be exhausting, it is sometimes necessary in order to remain safe. If it is unsafe for you to unmask, but you want to try to address your sensory needs, the spinning pop socket is subtle and easy to hide.

Infinity Cube or Other Fidget Toy

If you can safely stim or fidget, there are hundreds of items to choose from. They are often referred to as fidget toys or stim toys, but I am hesitant to use the term “toy” to refer to an item someone uses to stim.

That being said, if you are looking for stim items, searching “stim toy” or “fidget toy” can show you a number of options.

My personal favorite stim toy is an infinity cube, a two-by-two cube that can be folded or unfolded over and over again. Other popular fidget and stim items include:

• Magnet Rings: A three-piece set of rings that stick together with magnets
• Fidget Spinners: A flat metal or plastic item with ball bearings at the center and protruding lobes (usually three) that can spin freely
• Bike Chain Fidget: A small, metal fidget made of pieces of bike chain and key chain
• Fidget Cube: A small, plastic cube with different sensory and fidget options on each side
• Chewelry: Often made from food-safe silicone, chewelry is a wearable fidget that you can chew on

Snacks and Water

Sensory experiences are internal as well as external. Interoception refers to our experience of internal sensations, including sensations like hunger and thirst. High-masking autistic people are often less in tune with our interoception because we are used to not having our needs met, and detaching from these needs makes them less unpleasant. Additionally, sometimes hyper-focus causes the individual to lose track of their internal needs because they are so focused on their special interest or activity.

Some are overly aware of these sensations and cannot tolerate any level of hunger pang, and some don't realize they have this need until it is urgent. Plus, many autistic people have specific dietary needs (either for medical reasons or because of sensory sensitivities to taste, texture, et cetera), and it might be difficult to find something we feel comfortable consuming.

If you fall into either of these categories, it can be helpful to carry snacks and a drink with you. What snacks are safe for you to eat? Keep them on hand to meet your body's needs wherever you are.

Something Scented

Just like sensory sensitivities can apply to all different senses, stim behaviors can be related to different senses, too. Some autistic people are strongly drawn to certain smells and can stim by smelling them.

Scent-related stims can be helpful in multiple ways. First, of course, particular scents can help people regulate. At the same time, deep breaths can lower blood pressure, heart rate, and physiological arousal. The act of taking deep sniffs of a preferred scent can help the individual bring their arousal down.

Sunglasses

Sunglasses are not just for the outdoors! Many autistic people are overstimulated by lights, even in an indoor setting. If lights tend to overwhelm you, bring sunglasses wherever you go. Also, if you see someone wearing sunglasses indoors, mind your business and assume they know their sensory needs better than you do.

Ear Plugs

Similarly, many autistic people are overwhelmed by sound and may experience misophonia. Carrying noise-canceling headphones, loops, or earplugs can help you manage the volume level inside your head. Try out different headphones and ear protection options to see what feels best for you, as headphones that cause tactile sensory issues will not help you, even if they reduce the noise around you.

White Noise App

There are dozens of white noise apps available on the various app stores, many of which are either free or have free versions. Try out different apps and see which ones you like best. You can put together a mix of white noise that you find soothing to cue up if you start to get overstimulated or understimulated.