Has the News Got You Down?
A “sensory meal plan” can offer a well-deserved break.
Posted August 18, 2025 | Reviewed by Michelle Quirk
You’ve probably heard of sensory sensitivities or sensory processing disorder , but likely in the context of children with attention -deficit/hyperactivity disorder ( ADHD ), autism , or other neurological differences. A sensory meal plan (or sensory diet ) is not just for kids. It can settle your nervous system , reduce anxiety , improve mood and depression , and, with a few tweaks, is great for anyone—from 9 months to 99+ years.
The premise of a sensory diet? Start by paying attention to what you take in through your senses—and what helps you regulate and calm, vs. dysregulate or stress. For instance, how do you feel after watching, reading, or listening to the news? Up or down? Calm or anxious? It’s not about cutting out news completely (that might cause its own kind of anxiety). It’s about being aware of the right amount of news exposure for you—your “personal dose”—then consciously taking back control, because no one else can do it for you.
All five senses (plus the sixth, vestibular sense—our physical balance and where we are in space), offer great ways to self-manage sensory “intake.” You can turn down the overload and turn up the calm. Here’s how, one sense at a time:
If we can see, we take in the world visually. And we’ve all heard “easy” fixes for visual stimuli: Turn off the news, stop doomscrolling, put your phone down across the room, etc. Yet even when we know algorithms are created expressly to keep us hooked, we can’t pass up that one “last” fear -based headline or news hour. From tragedies like 9/11, we know people can actually get posttraumatic stress disorder ( PTSD ), anxiety, or depression simply from watching disturbing images. Just turning off the news, setting a timer for how much we want to consume, or switching to another non-news program (a favorite comedy to make us laugh, perhaps?) can all make a big difference in stress levels. Other tricks for visual sensory meals include dimming lights (especially in the evening, which promotes better sleep) and taking in positive images. The trees outside, photos of a loved one, or naturally running water—you name it. It’s simple: Spend even a bit more time actively looking at what makes you feel good!
The news fits here, too—you can turn sound off and only turn it back on when you want to, then off again. Some people practice auditory sensory skills by listening to news only when in the car, avoiding contentious meetings or loud spaces, or engaging other sensory tools (see below) when they know they’re headed into a potentially heated conversation or meeting. The sound of music, or even natural water sounds, help us relax. The sounds of moving water have even been found to lower blood pressure.
Perhaps the most underrated of senses, make your nose work for you. Bring aromatherapy oils or lotions into your day. Take a moment to breathe in and savor how the scents make you feel. Candles, the aroma of baked goods, lavender, jasmine, eucalyptus, or any favorite scent —indoors, in the car, or outside—all offer calm and comfort in a stressful day.
Some of us like being touched while others don’t—you know who you are. If you enjoy human touch, you may be a hugger. Linger in the hug and soak it in. Feel what it does for you, rather than mindlessly offer a perfunctory embrace. Even self-hugs, or putting your hand over your heart, have been shown to lower stress. Favorite fidgets are pretty acceptable in any setting as well. Massage or deep pressure can calm the nervous system, and some like to use a gua-sha stone (a handheld Chinese medicine stone, usually made of crystal or jade), simply to hold or use as a fidget or massage tool. Bumpy surfaces, soft, uneven, or rough fabrics, stones, or other tactile hand-helds can all help calm our minds.
This sense can be a little tricky, as “comfort foods” are best eaten sparingly, or they make us feel worse. Dessert is a great occasional treat after a meal—we’ll eat less if we’re almost full. If treats are hard to resist, keep them out of the house except for special occasions; you can appreciate them more that way. Using hard candies (some are sugar-free) to focus on a taste, flavor, or mouth feel—or enjoying a healthy beverage—make good treats anytime.
Bodies are designed for movement, not for prolonged inertia. Getting up and walking the block for five minutes offers a welcome break, and getting outside at all can improve thinking and executive function . Yoga, dancing, or swaying in a swing, hammock, rocking chair, or hula hoop—all can soothe. Find what you like—even if you have to think back as far as childhood —and pick up where you left off.
If the news has got you down, it can feel like there’s not a lot you can do to move the needle on national or global events. Even for a few minutes throughout the day, focus instead on what you can change. Put a pause in watching, hearing, or doomscrolling—for even five less minutes per day—and try different sensory strategies to create your own unique meal plan. One day’s sensory moment might call for simply walking the dog; another may integrate several sensory strategies that offer calm peppered throughout the day. Find your personal dose, savor it, and feel the stress soften.
Wallis, K., Sutton, D., & Bassett, S. (2017). Sensory Modulation for People with Anxiety in a Community Mental Health Setting. Occupational Therapy in Mental Health , 34 (2), 122–137. https://doi.org/10.1080/0164212X.2017.1363681
Susanna Newsonen. The Shocking Truth About Hugs. Psychology Today. March 3, 2022. https://www.psychologytoday.com/us/blog/the-path-to-passionate-happines…
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Diane Solomon is a Harvard-trained writer, Yale-trained nurse-midwife, and Oregon Health & Sciences University-trained psychiatric nurse practitioner and Ph.D.
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This article is part of the Bringwise Psychology Journal — daily insights on human behavior, mental health, and personal growth.