Tag: Anxiety

Sensory-Friendly Shopping (IKEA Edition) 🛍

Black sign on ikea shop floor saying: Sensory-friendly shopping Monday 27th & Tuesday 28th March, 10am - 12pm In our continued efforts to curate an inclusive shopping experience for all, we shall be making changes to our normal operating practices. Only essential in-store announcements will be made. Where possible, lights will be dimmed or switched off. Assisted shopping where required and dedicated check-out support. IKEA yellow and blue logo

I saw this ‘Sensory-Friendly Shopping’ initiative from IKEA when I was out briefly the other day. Now this is great – it’s a step in the right direction and it means a lot to me to see these sorts of signs. However: I initially was excited because I thought it might be two whole days: when it’s actually 10am-12pm on two weekdays. I think IKEA can do better.

Why not a weekend day? And how about a sensory map to guide you through the store? (I find IKEA’s way finding systems and signs overwhelming despite the fact they guide you through overhead signs and arrows on the floor).

I think so many different people can benefit from a sensory friendly shopping experience and I want to talk about and see more discussions around it!

Also…I wouldn’t have known this was happening if I hadn’t been walking past or in the store as it’s not mentioned on their socials

Image alt text:

Black sign on ikea shop floor saying: Sensory-friendly shopping Monday 27th & Tuesday 28th March, 10am – 12pm In our continued efforts to curate an inclusive shopping experience for all, we shall be making changes to our normal operating practices.

  • Only essential in-store announcements will be made.
  • Where possible, lights will be dimmed or switched off.
  • Assisted shopping where required and dedicated check-out support.

IKEA yellow and blue logo

24 hour time…⏰

✨ New drawing ✨ on the struggle that is: 24 hour time…⏰

So I’ve been thinking recently: it can’t just be me that struggles with 24hr time? (which if you don’t know uses the numbers 00:00 midnight until 23:59 to tell the time). When I see it written down or digitally on a device I can’t decipher or process it at all without counting the hours on my fingers to work out the hour. So like above I just read 21:07pm. Not helpful…and I’d love to know how peoples brains can just instantly convert it!

I’ve always struggled telling the time, which I reckon isn’t helped by a mix of Dyslexia and Dyscalculia. It just doesn’t come to me naturally – anything numbers-related never has! I distinctly remember people at school in my teens being like ‘Why does your phone have 12hr time? That’s weird’. Almost like it’s a childish thing to have? Which it in no way is. I shouldn’t have to justify that IT’S JUST EASIER TO READ.

How do you manage with 24hr time (and is it just a UK thing that everyone uses it?) Do you also prefer 12hr time?

Morphée Sleep Aid · Product Review 💤

The lovely people at @Morphée reached out to me to see if I’d like to try out their Morphée sleep aid 💤 (Product gifted, review unit).

So what is it?

Essentially it’s a sleep and meditation aid device that is meant to help you relax and unwind. It’s also fall asleep quickly and improve the quality of your sleep through different types of guided sessions.

My initial reaction was: ‘Oooh’ because the wooden rounded lid/base (works as both) was really smooth and tactile to touch. I love the look and feel of it and how the device sits snugly within it. The keys ‘clunk’ nicely between each little icon

Once I unboxed it I was actually interested to see it required charging (in my head the keys made it look a bit ‘manual/clockwork-like’). I plugged it in and left it for a couple of hours before I put it on my bedside table to try a few sessions. I had a look through the booklet (see photos below) and first off I tried one of the breathing sessions then listened to some nature sounds options. The second night I did a body scan session, I tried out both the male and female voice initially and then decided to stick with the female voice as it sounded a bit more calmer in my opinion.

After using it for a couple of weeks I like how simple the interface is – once you’ve read the booklet or the webpage online you know what each key does and because of the simple iconography surrounding the outer edge it’s easy to understand. The sessions are all listed in the back of the booklet if you are looking for a specific one (it’ll give you the number so you can find it). But otherwise it’s kind of interesting to quite literally feel your way round it and turn the key and see what session you get (when you have chosen a theme).

It’s very portable and easy to throw into a bag when travelling which I like the idea of as a sort of calming companion. Also: My current go to session is the sea nature sound (no.6 nature sounds) 🍃

Also I feel like you don’t just have to stick with using the Morphée at just bedtime, it could be a calming in a stressful moment during the day.

How does it work?

The key on the left side allows you to choose the theme, you can select one of eight training sessions per theme. 

The key on the right allows you choose the session (over 200 of them!)

Below is a description of each from the website: 

  • Breathing sessions: These 16 sessions allow you to relax by shifting your attention to your breathing. They allow you to calm your mind and cut yourself off from your day and fall asleep more peacefully.
  • Nature Sounds: 8 sounds of nature recorded in the four corners of the globe. For a complete immersion in nature: sea, jungle, storm, or cat’s purr…
  • Visualisation: 16 visualizations that transport you to a soothing universe: the beach, the mountains,… To help you disconnect by visualizing pleasant situations.
  • Cardiac Coherence: 16 sessions of “cardiac coherence” to reduce the frequency of your inhalations and exhalations and calm your heart rhythm. Helps you relax your body and fall asleep.   
  • Body Scan: These 16 “body scan” sessions invite you to shift your attention to your body. To slow down the flow of thoughts and to promote physical relaxation.
  • Movement: These sessions invite you to gently contract certain muscles and feel them relax as you breathe out. They allow you to focus on your feelings and release muscle tensions. 
  • Napping: 16 dedicated sessions for a break in the day: 4min of relaxation followed by 8 or 20min of silence (depending on the format chosen), at the end of which the sound of birdsong announces the end of your siesta.
  • Relaxing Music: Discover the relaxing music composed by Gilles Maugenest especially for Morphée.

The key at the bottom lets you choose the duration of the session which is either 8 or 20 minutes.

How many stars would I give it ?

⭐️⭐️⭐️⭐️

I’d give it a solid 4 stars, I think I would give it 5 stars if it was more affordable and maybe if the icons and physical buttons glowed in the dark so you could see them at night? 

More product info:

  • Price: £79.95
  • All sessions are conducted by sleep professionals
  • Non-digital, wave free and without screen for optimal efficiency
  • Over 200 combinations of guided meditation sessions
  • Battery operated (7 days autonomy) or plugged in
  • Dimensions: 10 cm x 7cm
  • 100 Night-trial
  • 2 years warranty

They also do a version for children called ‘My little Morphée’

If you’d like to look at the Morphée website click here

*Product gifted (review unit), this post is not sponsored but I was asked to give an honest review.

The struggle of buying and using new (and second hand) products 🛍

  • Black and white icon of two shopping bags 'The struggle of buying and using new products'. The a pastel green line with '@21andsensory' underneath and in the top right hand corner of the post there is a pastel green box that says ' SENSORY SERIES' in to show what series the post is part of.
  • Pastel green vertical line on left hand side of the image with text next to it: I recently bought a new mobile phone as my current phone was practically a landline and needed to be plugged in multiple times a day to stay on. It’s something I had put off countless times as I hate buying new (and even second hand) things because they feel new to me no matter where they have come from. I’m finding it almost upsetting to use, as it feels ‘too new’. I keep putting it back in it’s box to keep it safe.
  • Pastel green vertical line on left hand side of the image with text next to it: Dealing with new things is something I have always struggled with and I find it is hardest with new clothes and especially new shoes. For example I was bought a pair of Converse shoes by my family a while back. It took me around 4-5 years to physically wear them because they just felt ‘too new to wear’. I stick to wearing the same clothes or using the same electronics until they fall apart or don’t work anymore.
  • Pastel green vertical line on left hand side of the image with text next to it: I’ve tried things like unwrapping and unboxing new things and putting them out in my room to make them feel less new and different or trying them on briefly...I haven’t found it helps much. I like to buy second hand if I can because then it helps to know that things have already been worn or used and I am not the first person that’s owned them (although for both new and second hand clothes they need multiple washes in order for them to smell right for me to wear!)
  • Pastel green vertical line on left hand side of the image with text next to it: If you swipe to the end slide you can see one of my previous illustrations I did on struggling to wear new clothes. I know that it is the way I am, and there’s very slow ways of coping with it, but I am trying to be proud of the tiny steps I manage to make. Do feel free to comment down below if you also have difficulties with change and newness (if you’d like to!) and maybe we could share our struggles and any top tips too!
  • An illustration with a main title and a comic split in 4 sections Title: Clothes Shopping (Autistic / Sensory Edition) Four sections: - *Needs new clothes* Drawing of a pale green t-shirt with threads coming loose and holes in it, a pair of grey drawstring shorts with a large stain on them, a pair of blue skinny denim jeans with threads coming loose at the bottom and rip on the knees, and a pair of orange and white socks with a hole by the big toe. Text saying ’DAMN IT’ next to them to show how annoying this is! - Tries searching for exact replacements: A woman with black hair sat at a white desk with a blue and white tangle fidget and cup of tea in a mug with her grey MacBook laptop open in front of her. Text says *SCROLL* and *CLICK* next to her to show she is searching online for new clothing - They arrive and get put away… a folded pile of t-shirts in pale green, orange, blue and pink next to a pastel purple jumper hung up on a black coat hanger. Next to the jumper there are two ‘sparkle’ emojis to show the jumper is brand new - 3 years later…still feel too new to wear. Shows a brand new pale green t-shirt, blue denim skinny jeans, pastel purple jumper and grey pair of shorts hanging up on a black metal clothing rail which are still brand new and have never been worn. A woman with black hair and a pale blue t-shirt is next to the clothing rail sighing and her hand is resting on her forehead in disbelief.
  • 21andsensory logo (person holding up a white board with '21andsensory' on it. Underneath it says: If you like my work and you are able to, please consider supporting me via my Kofi page (link in bio). Or why not have a listen to my 21andsensory Podcast! With social media icons underneath.

Hi everyone – I thought for the next post in my Sensory Series I’d discuss the struggle of buying and using new (and second hand) products.

In my Sensory Series I’ll be sharing text slides on different aspects of Sensory Processing (in between my regular posts of illustrations) so I can share my own outlook on all things sensory.

I thought it would be interesting to share my own experiences, tips and tricks along the way, feel free to scroll back over other posts in this series too! Please do share this post and feel free to comment down below.

Alt text in Image ID.

DIY Sensory Box

Hello! Today I wanted to share some top tips for making your own DIY Sensory Box. My sensory box is something that’s definitely evolved over the years, as I’ve been able to tolerate more (but also less) things sensory-wise. I think of it as a box to dip into when in any mood as it can be helpful when feeling overwhelmed or burnt out but equally when you just want to experience a little bit of joy and indulge in something like a visual stim you love.

So:

Start with a plastic tub or storage box – I’ve found that one without a lid or an open-top one can be handy if you want to dip in and out of it quickly (I found having a lid meant I stored stuff on top of it and I’d forget I had it / not end up use it!)

I have suggested a few things you might like to pop in your own sensory box in my drawing and in more detail below:

Fidget Toys: Any fidget toys you already have, think of this box as a collection of lots of different sensory items you already own, there’s no need to buy anything new (unless you want to!). Put a range of them in!

Favourite Books: Put a couple of your all-time favourite books, magazines, activity books, notebooks, anything you can read or do in the box.

Safe Snacks: Pop in any go-to snacks you love (that won’t go out of date too soon). I love anything crunchy like crisps or that are the right sort of chewy like skittles, fruit pastilles or mints. Honestly so handy when you need some sensory input and helps as a distraction.

Visual Stims: Anything visual! For example bubble / liquid timers, spinning fidget toys, that sort of thing.

Headphones: Ear defenders, ear plugs, headphones or earphones.

Nice Textures: For example a favourite feeling fabric, I have some sequinned things in mine as I like the visual of sequins and the texture of moving them back and forth

Calms Scents: Essentials oils, candles, etc. Only scents you like and can tolerate. (I don’t have many and that’s also okay if you don’t too!)

Soft items: Soft toys, squishies, soft blankets, fabric off-cuts, that sort of thing!

Also: I very much appreciate that not everything will fit into a sensory box…but I have a solution: a Sensory Corner! There’s a video on YouTube channel (see below) all about my version of this if you are interested, it’s essentially a dedicated corner that you can set up in any room and really tailor to your own sensory needs and include bigger things like a nice comfy rug, interesting lighting that sort of thing!

Currently Reading 📚

I am currently reading ‘Ways to be Me’ by Libby Scott and Rebecca Westcott. This is the third book in the series and I have really enjoyed the whole series (and don’t want it to end!)

You might notice as well that this book has a plastic cover over it…I’ve joined my local library! This is the first book I have borrowed through it and I have never been so excited to receive a lil’ membership card and be able borrow books, ebooks and listen to audiobooks too!

I’ve said in a previous Instagram post (about the 1st book) how I feel so much for the main character Tally. A lot is flooding back to me about the hell that was my school years as someone who didn’t know they were autistic and masked her way through. 

Check out my book highlight over on my Instagram for some more fab autism related book recommendations 🙂

The Everyday Struggle of Giving Eye Contact…

Hi everyone – I thought for the next post in my Sensory Series I’d discuss the everyday struggle of giving eye contact…

In my Sensory Series I share text slides on different aspects of Sensory Processing and Autism (in between my regular posts of illustrations) so I can share my own outlook on all things sensory related. I thought it would be interesting to share my own experiences, tips and tricks along the way, feel free to scroll back over other posts in this series too! Please do share this post and feel free to comment down below any tips you have to do with eye contact.

Image description:

Slide 1:

Black and white icon of  a wide open eye with eyelashes with text underneath:

The everyday struggle of giving eye contact…

The a pastel green line with ‘@21andsensory‘ underneath and in the top right hand corner of the post there is a pastel green box that says ‘ SENSORY SERIES’ in to show what series the post is part of.

Slide 2:

Pastel green vertical line on left hand side of the image with text next to it:

Eye contact. Just writing those two words make me cringe inside.

It’s something that’s not built into me and it isn’t automatic. It can feel horrible, awkward, forced and very uncomfortable. 

It is overwhelming and feels personal to look at someone so directly. It’s something I am constantly thinking and overthinking. I have to analyse every situation in terms of eye contact and what might be expected of me.

Slide 3:

Pastel green vertical line on left hand side of the image with text next to it:

I am also awful at knowing how long to look at someone for.

How long is too long? Do I look away every few seconds? Am I coming across as odd?

I find it much easier to talk to a person by looking around them and not at them…but that’s not exactly recognised as a ‘natural’ way to engage in conversation.

I wish it was. It’s far less stressful.

Slide 4:

Eye contact for me is also something that has been massively impacted by the pandemic (and many others I am sure).

I lost all the previous ability I had built up to interact and look at people because I was out of practice and not having to do it daily. Now I am having to build it up all over again.

It’s physically tiring and draining to look at people. This is really hard to explain and communicate to others.

Slide 5:

Pastel green vertical line on left hand side of the image with text next to it:

I think what a lot of people don’t understand is that I can actually think about what I want to say much more easily when I am not having to look directly at someone. I have a clearer thought process when looking away.

I wish eye contact wasn’t associated with coming across a certain way, such as being rude or not interested. 

I am listening, I am (mostly) interested but I might not always be looking at you. I wish that was more understood.

Slide 6:

21andsensory logo (person holding up a white board with ’21andsensory’ on it. Underneath it says:

If you like my work and you are able to, please consider supporting me via my Kofi page (link in bio). 

Or why not have a listen to my 21andsensory Podcast! With social media icons underneath.

‘Supporting your Neurodiverse Child’ Digital Book…

Takiwatanga Autism Support Services got in touch with me a while back to ask if they could use my graphics in their digital book with Essex Family Forum called ‘Supporting Your Neurodiverse Child’ which is for parents, written by parents from Send The Right Message alongside professionals from across health, education and social care.

It includes over 200 pages of hints, tips and useful information for example: information about the diagnosis process, how to get support for your child at school, health and wellbeing and much more. The team have shared their own experiences and hints and tips, along with those of parents, carers and young people from across Essex, Southend and Thurrock.

There are also signposts to useful books, blogs and online resources which are all tried and tested resources that the team have used and found helpful.

Click here to have a look at the book!

My latest podcast episode with Special Guest…My Brother!🎙

Episode 53 of my 21andsensory podcast has a very Special Guest on…My Brother! 

We chat about his FASD and Autism diagnoses and a bit about his life and growing up (including being adopted). We also chat about his special interests and hobbies.

If you haven’t heard of FASD it stands for Foetal Alcohol Spectrum Disorders. It is a term used to describe the permanent impacts on the brain and body of individuals prenatally exposed to alcohol during pregnancy resulting in a spectrum of physical, emotional, behavioural and neurological characteristics.

Some great FASD resources / Twitter accounts to follow are: 

More info on FASD: nationalfasd.org.uk/about-fasd

I was also a guest on the @SpotlightonFASD podcast. We chatted about my brother who is adopted and has diagnoses of FASD and is Autistic. I also spoke about my Sensory Processing Disorder and Autism. Listen here: https://youtu.be/TcQNRbq7FdM

My episode with my brother can be heard wherever you usually listen to your podcasts:

New Year Autistic and Sensory Struggles…📆

Hi everyone – I thought for the next post in my Sensory Series I’d discuss some New Year Autistic and Sensory Struggles…


In my Sensory Series I share text slides on different aspects of Sensory Processing (in between my regular posts of illustrations) so I can share my own outlook on all things sensory related. I thought it would be interesting to share my own experiences, tips and tricks along the way, feel free to scroll back over other posts in this series too over on my Instagram!

Please do share this post and feel free to comment down below how you cope with the New Year and any tips you have!


Image ID below.

Slide 1:

Black and white icon of a calendar with a circled tick inside to indicated a day ticked off or countdown to the New Year with text underneath:
‘New year autistic and sensory struggles…’
The a pastel green line with ‘@21andsensory‘ underneath and in the top right hand corner of the post there is a pastel green box that says ‘ SENSORY SERIES’ in to show what series the post is part of.

Slide 2:

Pastel green vertical line on left hand side of the image with text next to it: 
Everything seeming a bit louder, brighter, and just generally more full-on due to desensitising to things over the break.
Looking forward to the routine or schedule that your educational or workplace setting gives you when you return again.
Worrying more about how your facial expressions and body language are coming across and mimicking other people automatically.

Slide 3:

Pastel green vertical line on left hand side of the image with text next to it:
The dread of engaging in post- Christmas small talk on return to school, college, uni, work, etc. 
Not knowing how to word the start of your emails at the beginning of the New Year. (Do you have to ask people how their Christmas / New Year was…is it rude not to…)
Having to get back into the practice of maintaining eye contact with people who aren’t your immediate family or friends all over again.

Slide 4:

Pastel green vertical line on left hand side of the image with text next to it:
Not realising until you are in a safe space that you are masking more in order to cope when you are out and about…and feeling burnt out as a result.
Having to get back into tolerating specific clothing again such as formal work wear or school/work uniforms.
Panicking about have to be more ‘social’ and switched on. Also the struggle of trying not to zone out of conversations and stay present.

Slide 5: 

Pastel green vertical line on left hand side of the image with text next to it:
Not having to worry about being told or asked to try out new foods and drinks and not stressing about whether you’ll have access to your usual safe comfort foods.
Getting back into the rhythm of planning out your downtime to involve special interests, hobbies and things you really love doing.
And…No more Fireworks to worry about! (For a little while at least)

Slide 6:

21andsensory logo (person holding up a white board with ’21andsensory’ on it. Underneath it says:If you like my work and you are able to, please consider supporting me via my Kofi page (link in bio). Or why not have a listen to my 21andsensory Podcast! With social media icons underneath.