I’m neurodivergent; how can I self soothe and emotionally regulate?

Deep Pressure and Linear Vestibular Input for Self Soothing and Sensory Regulation

People who are neurodivergent can become overstimulated and then fatigued due to sensory stimulation. Oscillating between these two states depletes energy reserves and can lead to an overwhelmed emotional state.

Learning some simple body focussed methods of self soothing is straightforward and can be incorporated into your daily routine.

Deep pressure Input and Linear vestibular Input are two different methods which engage the body, provide calming, grounding, and organising effects, and they can be used across a range of therapeutic and everyday settings.

Sensory input plays a vital role in how we experience, navigate, and respond to the world. For many neurodivergent individuals—including autistic people, ADHDers, and those with sensory processing differences—certain types of sensory input can be incredibly helpful in supporting regulation, comfort, and daily functioning.

What Is Deep Pressure Input?

Deep pressure input is tactile input that involves steady, firm touch. It might feel like a comforting hug, a gentle squeeze, or the weight of a heavy blanket. Some people seek this kind of input instinctively because it helps their body feel more at ease and soothed.

How It Can Help:

• Supports emotional and sensory regulation

• Reduces anxiety and physiological stress

• Enhances body awareness (proprioception)

• Improves focus and reduces overwhelm

Examples:

• Using weighted blankets, vests, or lap pads

• Pressure from a body pillow

• Using compression bands

• Squeezing a soft object or fidget

What the Research Shows:

Deep pressure is associated with the release of calming neurotransmitters like serotonin and dopamine, and a reduction in cortisol (a stress hormone). It has shown positive effects in both children and adults with sensory differences (Chen et al., 2013; Mullen et al., 2008; Case-Smith et al., 2015).

What Is Linear Vestibular Input?

Linear vestibular input involves gentle, straight-line movement—such as rocking, swinging, or bouncing. This type of input activates the vestibular system, which is key for balance, coordination, and spatial orientation.

How It Can Help:

• Can be calming or alerting, depending on speed and rhythm

• Promotes a self soothing skills, a sense of balance and body awareness

• Helps with focus, coordination and emotional regulation

Examples:

• Rocking in a chair or on a swing

• Being gently bounced on a therapy ball

• Lying on a scooter board and moving across a space

• Slow, rhythmic movement while walking or pacing

What the Research Shows:

Vestibular input is central to sensory integration, and studies show it can help improve regulation, coordination, and participation in daily activities (Ayres, 1972; Schaaf & Mailloux, 2015; Koenig et al., 2012).

How These Inputs Work Together

Though different in how they engage the body, deep pressure and linear vestibular input share similar benefits:

Shared Benefits:

• Both can calm the nervous system and reduce overwhelm

• Both can support sensory integration and body awareness

• Both can be tailored to meet individual sensory preferences

Key Differences:

Deep Pressure Input	Linear Vestibular Input
Steady tactile input through firm pressure	Movement-based input through straight-line motion
Primarily calming and grounding	Calming or alerting depending on speed/rhythm
Involves touch (tactile system)	Involves movement and balance (vestibular system)

For some people, one type of input is more effective than the other. For others, a combination of both offers the most benefit. The key is recognizing what feels good and supportive to the individual—whether that’s you or someone you care for.

Why This Matters

Many neurodivergent individuals experience sensory input more intensely—or not intensely enough. This can affect daily tasks, social interaction, rest, work, and general well-being.

Understanding and incorporating helpful sensory input—like deep pressure or linear vestibular movement—can:

• Offer comfort and grounding during stressful moments

• Support transitions and routines

• Help with focus and productivity

• Create a greater sense of connection to one’s body and environment

Whether you're exploring sensory strategies for yourself or a loved one, deep pressure and movement-based input can be a pragmatic tool in building self-regulation and comfort.

If you are neurodiverse and struggle to understand and regulate your behaviour and emotions, I have over 20 years experience of working within mental health and my consulting rooms are based in Wilmslow, Cheshire.

If you would like to book an appointment with me, please contact me on admin@geraldineclairetherapy.co.uk

References

• Ayres, A. J. (1972). Sensory Integration and Learning Disorders. Los Angeles: Western Psychological Services.

• Case-Smith, J., Weaver, L. L., & Fristad, M. A. (2015). A systematic review of sensory processing interventions for children with autism spectrum disorders. Autism, 19(2), 133–148.

• Chen, H.-Y., Yang, H., Chi, H.-J., & Chen, H.-M. (2013). Physiological effects of deep touch pressure on anxiety alleviation: The weighted blanket approach. Journal of Medical and Biological Engineering, 33(5), 463–470.

• Koenig, K. P., Buckley-Reen, A., & Garg, S. (2012). Efficacy of sensory and motor interventions for children with autism. Autism Research and Treatment, 2012, 1–11.

• Mullen, B., Champagne, T., Krishnamurty, S., Dickson, D., & Gao, R. X. (2008). Exploring the safety and therapeutic effects of deep pressure stimulation using a weighted blanket. Occupational Therapy in Mental Health, 24(1), 65–89.

• Schaaf, R. C., & Mailloux, Z. (2015). Clinician’s guide for implementing Ayres Sensory Integration: Promoting participation for children with autism. Autism Research and Treatment, 2015.