Understanding Your Sensory Systems

A Neurodivergent Friendly Guide for Clients and Families

Our sensory systems help us notice and respond to information from our bodies and our surroundings. They work together as we move, communicate, learn, rest and take part in everyday activities.

Sensory experiences can vary from person to person and can change depending on the situation. The prompts in this handout are invitations to notice what you experience, not tests or diagnoses. If you would like to download a copy of this as a PDF along with a sensory diary for you to track your sensory experiences click here

Helpful reminder

There is no single “right” way to experience sensory information. Your observations can help you and your therapist understand what feels comfortable, challenging or supportive.

Auditory system — sound

The auditory system helps you notice, recognise and make sense of sounds, such as voices, music, traffic or background noise.

Everyday example: Notice which sounds help you focus and which sounds you may prefer to reduce during a busy activity. Is it difficult to distinguish a single voice in a crowded room. How do you feel after listening activities, do you need more time to process what you are hearing.

Gustatory system — taste

The gustatory system helps you experience tastes such as sweet, salty, sour, bitter and savoury. Taste can work closely with smell when you enjoy food and drinks.

Therapy prompt: When trying a familiar food, notice its taste, texture and temperature, and describe what you notice in your own words. Do you usually find flavours can be “too strong” or maybe you seek out foods with strong flavours.

Interoceptive system — internal body signals

Interoception is noticing signals from inside your body, such as hunger, thirst, tiredness, breathing, temperature or the need for a toilet break.

Pause and notice: Ask yourself, “What might my body be signalling right now, and what could help me feel more settled?” Do you find internal signals can be overwhelming or even painful or are you frequently not noticing the signs of hunger, thirst or needing the toilet.

Kinaesthesia — muscle sense

Kinaesthesia is awareness of your body moving and the effort you are using. It can help you notice how your body feels while reaching, lifting, stretching or changing position.

Everyday example: While picking up an object, notice how much effort you use and how your arm feels as it moves. Do you learn best by “doing” or maybe prefer walking, running, swimming over activities that do not require movement.

Olfactory system — smell

The olfactory system helps you notice and identify smells, from food and soap to flowers, outdoor air or a familiar person’s clothing.

Try noticing: Identify one smell that feels familiar or pleasant, and one that you would prefer to move away from or reduce.

Pain and nociception — signals of discomfort

Pain and nociception relate to noticing signals that may alert you to discomfort or possible harm. Pain is a personal experience, so it is important to describe what you feel in a way that makes sense to you.

Try noticing: If discomfort occurs, notice when it began, what was happening beforehand and what changes it, without trying to explain or diagnose it yourself.

Proprioceptive system — movement and body position

The proprioceptive system provides information about your body’s ability to sense its own position and movements, including how your body is moving and where it is in space. It overlaps with kinaesthesia, but the emphasis is slightly different: kinaesthesia focuses on sensing movement and muscle effort, while proprioception focuses on pressure, position and body awareness. Together, they support coordinated action.

Everyday example: With your eyes closed, try to touch your nose or try walking without staring down at your feet. Do you find yourself bumping into things or tripping? Are you sometimes aware of being heavy-handed holding a pencil for example. Notice the difference between holding an egg or a feather and holding a mug of tea or a dumbbell.

Tactile and somatosensory system — touch

This system helps you notice touch and physical sensations through your skin, such as pressure, vibration, texture, temperature and the feeling of clothing or objects.

Therapy prompt: Compare two safe, everyday materials, such as a towel and a smooth table, and describe how each feels to your hands. Are there certain textures that you try to avoid or make you feel uncomfortable? What about the textures that bring comfort or pleasure? What is it about those objects that you appreciate or dislike?

Time and chronoception — the passage of time

Chronoception is awareness of how time passes, including the length, order and timing of events. It can help you anticipate what is happening next in a routine.

Try noticing: Before a familiar activity, estimate how long it will take, then gently compare your estimate with the actual time. Are you aware of the time without needing to look at a watch or clock?

Vestibular system — balance and movement

The vestibular system helps you notice head movement, changes in position and balance. It contributes to your sense of orientation when you sit, stand, walk, turn or move through space.

Everyday example: Notice how your body feels when you slowly turn your head, change direction or move from sitting to standing. Problems with vestibular system can cause dizziness or nausea, alternatively you may find swinging or spinning exciting or soothing.

Visual system — sight

The visual system helps you notice and interpret information through your eyes, including light, colour, shape, movement, distance and where objects are around you.

Try noticing: In a familiar room, identify what your eyes are drawn to first and which visual details help you find your way around. Notice the difference between looking at objects further away and those objects closer up. How do you feel in the dark? Do you experience difficulties adjusting to going outside on a sunny day?

Talking with your therapist

Your sensory experiences are worth discussing, especially when they affect comfort, participation, communication, movement or daily routines. You might bring examples of situations that feel easy, difficult, calming or overwhelming.

• Describe one sensory experience you have noticed recently.

• Share what was happening around you at the time.

• Ask your therapist what strategies or adjustments you could explore together.

Small observations can be useful.

There is no need to notice everything at once. Start with one everyday moment and discuss it with your therapist or a trusted family member.

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Learn more about me and my practice by visiting my website www.sarahjarviscbt.co.uk