Sensory Care

• Wear soft, tag-free clothes

• Use noise-canceling headphones or earplugs

• Spend time under a weighted blanket or in a low-light room

• Schedule quiet time with zero sensory demands

Physical & Basic Needs

• Drink water 

• Eat safe, easy foods - nourish body

• Do gentle stretches or use a stim toy to release tension

• Take a low-stimulus shower or bath (dark lights, ambient music etc)

• Rest when tired, offer grace (different than tired protector part)

• Do a 10-minute stretch or walk to burn restless energy

Mental & Social Energy

• Deep-dive into a special interest for joy and rest

• Say no to loud or crowded social events

• Use text messages instead of phone calls if talking is too hard

• Clear your schedule when feeling burnt out or overwhelmed

Mind and Overwhelm Control

• Do a brain dump on paper to clear mental clutter.

• Put visual cues or reminders where you will see them.

• Put on noise-cancelling headphones or quiet music to block sensory noise.

• Schedule short, planned rest breaks in your day.

Low-Spoons / Hard Days

• Aim for "good enough" care instead of a full routine.

• Use a face wipe or body rinse instead of a full shower.                        Continued below

• Forgive yourself for missed tasks and reset with grace 

The idea is not to check all of the boxes below, but simply to know things that you can engage in to spark happy brain chemicals!

DOPAMINE

• Step outside for fresh air or morning sunlight

• Drink a cold glass of water

• Do five jumping jacks or stretch your arms

• Pet a dog or cat

• Listen to your favorite upbeat song

• Go for a brisk walk or a short bike ride

• Cook a healthy, high-protein meal

• Work on a cozy craft, drawing, or puzzle

• Read a chapter of a good book

• Clean and organize one small surface

• Listen to an engaging podcast while folding laundry

• Burn a nice candle while doing paperwork

• Play instrumental background music while working

• Check social media for ten minutes

• Eat a sweet treat or piece of dark chocolate

• Go to a live concert or movie

• Plan a day trip or special outing

• Buy a long-wanted item

Use timers to find balance and limit excessive use, training your brain to recognize balance as a safe and stimulating space to be

SERATONIN

• step outside for 10 to 15 minutes of natural morning sunlight.

• Take a short, gentle walk in a green space or local park.

• Open your blinds or sit near a sunny window while working or relaxing.

• Do 20 to 30 minutes of light exercise like stretching, yoga, or a brisk walk.

• Take physical movement breaks if you sit for long periods.

• Release physical tension with slow, deep breathing exercises for a few minutes.

• Eat regular, balanced meals with whole grains, lean proteins, and fiber-rich vegetables.

• Drink a glass of water to stay hydrated throughout the day.

• Limit excessive caffeine and added sugars that can disrupt your energy and mood.

• Do one genuinely pleasant or creative activity just for fun.

• Practice gratitude by noting a few things you appreciate today.

• Turn off screens at least 30 to 60 minutes before going to sleep for the night.

OXYTOCIN

• Self-Compassion Hugs: Wrap your arms around yourself firmly to mimic the physical sensation of safety.

• Heat Therapy: Take a long hot bath or lay with a warm heating pad to simulate the comforting environment of caregiving.

• Self-Touch & Massage: Apply lotion slowly to your skin or book a professional massage to stimulate pressure receptors.

• Gratitude Journaling: Write down specific things you appreciate about the people in your life

• Dark Chocolate: Eat a square of high-quality dark chocolate; its magnesium content helps optimize oxytocin receptors.

• Probiotic-Rich Foods: Eat yogurt, kimchi, or kefir to support the gut-brain axis, which influences hormone release

Connecting with others

• Acts of Kindness: Bake a treat for a neighbor, pay for a stranger's coffee, or send an unexpected compliment.

• Group Movement: Attend a live yoga class, dance studio session, or walk outside with a group walking club.

• Music and Singing: Listen to comforting music or sing out loud in the car, shower, or with a community choir.

• Volunteering: Give your time to a local shelter or community initiative to trigger the "helper's high"

• Give a long, deliberate hug to a partner, family member, or friend to trigger instant release.

• Deep Conversations: Skip the small talk and share a vulnerable, meaningful conversation with a trusted friend.

• Shared Cooking: Prepare and eat a nutrient-dense meal with friends or family.

• Eye Contact: Practice intentional, soft eye contact while listening without looking at your phone.

• Intimacy: Engage in consensual kissing, cuddling, or sexual intimacy. 

ENDORPHINS

• Belly laughing: Watch a funny comedy special or talk to a hilarious friend.

• Crying: Let yourself cry during a sad movie to trigger an emotional release.

• Intimacy: Spend physical, intimate time with a romantic partner if safe and healthy.

• Creating art: Paint, play an instrument, or garden to stimulate your brain.

• Sunlight exposure: Step outside for 15 minutes of direct morning sunlight

• Acupuncture: Try a professional session or use an acupressure mat at home.

• Massage therapy: Book a massage or use a foam roller to knead tight muscles.

• Sauna or hot bath: Soak in a hot tub or sit in a sauna to mimic exercise heat stress.

• Meditation: Practice 5 to 10 minutes of daily mindful breathing.

• Dark chocolate: Eat a small square of high-quality dark chocolate.

• Spicy foods: Add hot sauce, chili flakes, or jalapeños to your meals.

• Mood-boosting snacks: Incorporate oranges, nuts, or ginseng into your diet.

• Cardio workouts: Run, cycle, or swim for at least 30 minutes to trigger a classic runner's high.

• Brisk walking: Go for a fast 15-to-30 minute walk outside to lower stress.

• Yoga: Combine stretching with deep breathing to stimulate your nervous system.

• Dancing: Turn up your favorite music and dance hard in your living room.