annashay 
Some days, living with AuDHD feels something like having a brain that’s running two operating systems at once. On the days when everything feels loud, too flat, or simply too much, having self-soothing tools for AuDHD on-hand can make all the difference.
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The information in this blog post is provided for educational and informational purposes only and should not be construed as medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read online. The author of this post is not a licensed medical professional and does not assume any liability for any actions taken based on the information contained in this post.
Weighted Blankets
Weighted blankets are often one of the most reliable for self-soothing tools for AuDHD folks because they give steady, even pressure that helps your nervous system settle. The heaviness along your chest or legs can bring your attention back into your body when you feel overstimulated or disconnected. It’s especially helpful in moments when your mind feels scattered or your thoughts are racing because the deep pressure offers a predictable, calming sensation without any effort on your part.
This is a lot like the service dog task known as deep pressure therapy (DPT)!
Comfortable Hoodies & Soft Layers
Soft clothes are for cozy aesthetics and sensory relief! A well-worn hoodie, a soft cardigan, or a favorite oversized sweatshirt can give subtle pressure and warmth that helps your body relax. When you’re overwhelmed, slipping into a soft layer can create a small sense of safety, especially if your sensory tolerance is low.
Spinner Rings and Simple Metal Fidgets
Spinner rings and smooth metal fidgets work well because they’re consistent and don’t require attention. The feeling of the metal warming in your hand or the repetitive glide of a spinner ring can help give your thoughts something steady to follow during moments of overwhelm. They’re especially useful if your hands get restless or if you need a small, controlled source of movement to redirect stress or sensory overload.
Gel Ice Packs
A soft gel ice pack is one of the quickest ways to interrupt overstimulation. The temperature shift can provide an instant, solid sensory anchor, and the flexible texture gives your hands something soothing to press or knead. Holding one against your chest, neck, or hands can help when your brain feels too loud or your body feels overheated from stress.
Heated Plush or Heat Packs
Heat and be just as calming as cold, especially during shutdowns or after long period of tension. It becomes all the more powerful when you use Warmies or other microwavable plushies, which have the added comfort of being stuffed and cuddly. The weight of the plush or pack adds a gentle grounding effect and the warmth can act as a “reset button” of sorts on overload days.
Soft Lighting or Gentle Visuals
Gentle light from a soft lamp, string of fairy lights, or salt lamp can help reduce visual overstimulation and make your environment feel calmer. Slow-moving visuals like a lava lamp or diffuser with visible mist can also help your thoughts slow down by offering something steady and gentle to focus on.
Oral Stims
Peppermint candies, cooling mints, or ginger chews are everyday self-soothing tools for AuDHD folks that we don’t necessarily realize we’re using as such. The strong flavor and sensation gives your brain a clear, grounded point of focus when you’re spiraling or dissociating. Alternatively, chewable jewelry or fidgets can offer some oral stimulation that can come in handy in these moments, too.
Repetitive Mobile Games
Low-demand mobile games like merge games or simple puzzles (I love solitaire or sudoku for this) offer a light distraction without too much pressure, so they’re helpful for moments when you feel stuck, frozen, or unable to shift gears. Games like these give your brain a small, predictable task that helps calm racing thoughts—when my PTSD was at its worst, this was my number one self-soothing tool!
Stuffed Animals
Your favorite plushies are great self-soothing tools for AuDHD adults and kids alike! The soft, familiar texture gives your nervous something gentle to settle into. For many of us, this becomes the most reliable go-to tool. Some of my favorites are Squishmallows, and I also love the stuffes from Douglas and Aurora!
Hand Lotions
For sensory seekers, applying a simple hand lotion can become a calming ritual. It’s grounding without being too intense and the repetitive motion can help you reconnect with your body. If you’re easily overwhelmed by fragrance, be sure to choose an unscented or lightly scented option. If you do prefer scented lotions, a soothing scent like lavender can add to the sensory experience.
A Warm Drink
Tea, cocoa, coffee, and even broth can be powerful self-soothing tools for AuDHD overwhelm. The heat in your hands, the steam near your face, and the steady sipping rhythm all help your system slow down.
Check out some of my favorite coffee & tea finds!
Noise-Blocking Headphones
Noise-cancelling headphones or ear defenders can help reduce auditory overwhelm, especially during spirals or shutdowns. Even basic over-ear headphones can soften background noise enough to let your nervous system catch its breath. Some people might prefer this with gentle music playing, or you can simply focus on the reduction of sound.
A Shower or Bath
A warm shower or bath can be so soothing when you’re physically tense or mentally overloaded. It’s especially helpful on days when everything feels too sharp, offering a gentle sound and pressure with full-body input.
What are your favorite self-soothing tools for AuDHD? Let us know in the comments!
