My Sensory Profile

Understand your sensory differences and develop strategies for managing sensory overload

About This Sensory Profile

This comprehensive sensory profile helps you identify what sensory experiences might be overwhelming and what helps you feel calm and comfortable. Understanding your sensory differences can help you advocate for yourself, prevent sensory overload, and create better environments for learning and socialising. You can share your completed profile with teachers, employers, friends, and family to help them understand your differences.

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Important: All information you enter in this form is completely private and secure. We do not store, save, or share any of your personal details on our website or servers. Everything you enter is only saved when you download your profile as a PDF file to your own device. Your privacy and confidentiality are our top priority.

Personal Information

Full Name

Age

Pronouns

School/College

Support Person (if applicable)

Sound Triggers

Select sounds that make you feel uncomfortable or overwhelmed:

Loud music or concertsCrowd noise and chatterAlarms and sirensConstruction noiseMultiple conversations at onceHigh-pitched soundsSudden loud soundsElectronic beepingTraffic noiseSchool bellsFire alarmsVacuum cleaners

Sound Calming Strategies

Select sounds that help you feel calm and comfortable:

Instrumental musicNature soundsWhite noiseCalm podcasts or audiobooksComplete silenceAmbient musicClassical musicRain soundsOcean wavesSoft instrumentalMeditation musicQuiet background music

Light Triggers

Select lights that make you feel uncomfortable or overwhelmed:

Fluorescent lightsBright computer/phone screensFlashing lightsStrobe lightsBright sunlightPatterned or flickering lightsHarsh overhead lightingLED lightsCar headlights at nightTV or monitor glareDisco or party lightsEmergency vehicle lights

Light Calming Strategies

Select lights that help you feel calm and comfortable:

Natural daylightDim or soft lightingWarm coloured lightsCandles or soft flamesDarkness or low lightBlue light filtersLamp lightSunset/sunrise lightColoured LED stripsFairy lightsSalt lampsNatural candlelight

Touch Triggers

Select touches that make you feel uncomfortable or overwhelmed:

Rough or scratchy texturesTight or restrictive clothingClothing tags or labelsUnexpected touchWet or sticky substancesCertain fabrics (wool, polyester)Hair touching faceTight shoesJewelry or accessoriesCertain textures on handsWind or air movementTemperature extremes

Touch Calming Strategies

Select touches that help you feel calm and comfortable:

Soft textures and fabricsWeighted blankets or lap padsGentle massage or pressureFidget toys or stress ballsWarm baths or showersSoft blankets or pillowsHugging or deep pressureSmooth stones or crystalsSoft brushes or combsCool surfacesFamiliar texturesGentle self-massage

Smell Triggers

Select smells that make you feel uncomfortable or overwhelmed:

Strong perfumes or colognesCleaning productsCertain food smellsSmoke or burning smellsChemical or synthetic smellsStrong cooking odorsAir freshenersGasoline or fuelPaint or solventsCertain flowers or plantsBody odorMedication smells

Smell Calming Strategies

Select smells that help you feel calm and comfortable:

LavenderVanillaFresh air or outdoorsCitrus scentsMint or eucalyptusBaking smellsEssential oilsFresh laundryNatural scentsFamiliar perfumesOcean or sea airWood or nature scents

Taste Triggers

Select tastes that make you feel uncomfortable or overwhelmed:

Spicy foodsBitter tastesSour foodsMushy or soft texturesMixed textures in foodVery hot or cold foodsCertain strong flavoursMedication tastesArtificial flavoursCertain vegetablesOverly sweet foodsUnfamiliar foods

Taste Calming Strategies

Select tastes that help you feel calm and comfortable:

Sweet tastesWarm drinks (tea, hot chocolate)Cold drinksChewing gum or mintsFamiliar comfort foodsSmooth texturesMild flavoursFavourite snacksWater or hydrating drinksSoft foodsFamiliar recipesComforting textures

Movement Triggers

Select movements that make you feel uncomfortable or overwhelmed:

Crowded spacesUnexpected touch or bumpingFast or sudden movementsSpinning or rotatingElevators or liftsCar rides or transportBeing in large groupsUnpredictable movementsBeing rushed or hurriedCertain types of exerciseDancing or rhythmic movementBeing in small spaces

Movement Calming Strategies

Select movements that help you feel calm and comfortable:

Deep breathing exercisesGentle stretching or yogaSlow walkingRocking or swayingSitting still and quietGentle self-massagePacing or walking in circlesSwimming or floatingMeditation or mindfulnessGentle exerciseDancing to calm musicBeing in nature

Body Sensations (Interoception) Triggers

Select body feelings that make you feel uncomfortable or overwhelmed:

Feeling hungry or having an empty stomachFeeling thirsty or dehydratedFeeling tired or exhaustedFeeling too hot or overheatedFeeling too cold or chilledFeeling pain or discomfortFeeling too full or bloatedFeeling nauseous or sickFeeling anxious or stressedFeeling dizzy or lightheadedFeeling tense or tight musclesFeeling restless or fidgety

Body Sensations (Interoception) Calming Strategies

Select body feelings that help you feel calm and comfortable:

Eating a healthy snack or mealDrinking water or hydratingTaking a rest or napAdjusting clothing for temperatureGetting comfortableTaking deep breathsGentle stretching or movementListening to calming musicBeing in a quiet spaceTalking to someone supportiveDoing something relaxingTaking time for self-care

Warning Signs

Select signs that indicate you might be experiencing sensory overload:

Feeling overwhelmed or anxiousIrritability or mood changesDifficulty concentratingPhysical tension or headachesAvoiding certain situationsFeeling the need to escapeIncreased sensitivity to stimuliFatigue or exhaustionRestlessness or fidgetingChanges in breathingMuscle tensionFeeling disconnected

Coping Strategies

Select strategies that help you manage sensory overload:

Taking breaks when neededUsing headphones or earplugsFinding quiet spacesDeep breathing exercisesUsing fidget toys or stress ballsListening to calming musicGoing for a walkTalking to someone trustedUsing relaxation techniquesCreating a sensory toolkitPlanning ahead for difficult situationsPracticing mindfulness

Safe Spaces

Select places where you feel safe and comfortable:

My bedroomA quiet libraryOutdoors in natureA trusted friend's houseA quiet corner at schoolThe bathroom for privacyA car or vehicleA park or outdoor spaceA quiet caféA sensory room if availableMy homeAnywhere with trusted people

Emergency Strategies

Select strategies to use when you're experiencing severe sensory overload:

Remove myself from the situationUse deep breathing techniquesFind a quiet space immediatelyContact a trusted personUse sensory tools (headphones, fidgets)Practice grounding techniquesAsk for help from nearby peopleUse calming music or soundsTake prescribed medication if applicableUse a stress ball or fidgetFocus on a single objectCount or use other distraction techniques

Additional Information

Other sensory triggers not listed above

Other calming strategies not listed above

Important information for others to know