The 5-4-3-2-1 grounding technique…

Image ID:

Each section of wording hand drawn in large capitalised text:

5 things you can see with a blue eye drawn underneath
4 things you can touch with a drawn hand outstretched
3 things you can hear with an ear drawn
2 things you can smell with a nose drawn
1 thing you can taste with an open mouth drawn showing a row of white teeth and a bright pink tongue

Hi everyone I’m back again with another lil’ drawing of a very sensory based grounding technique I find useful when I am anxious. You may of heard of it before, it’s usually referred to as the 5-4-3-2-1 technique. I find it useful because I am (obviously) a highly sensitive individual and it distracts me to tune into each sense separately (might be hard to do in a busy situation but I find it helps in most other situations!). It just turns your thoughts entirely to your senses and off cycling and worrying thoughts even if it’s only briefly. Below are some pointers that might help you…

👁 Really look for 5 things you can see: what’s in front of you? Really look and pick out some small details, maybe it’s a wooden surface which you can see the grain of, your own hands and your fingerprints, the fabric of some curtains and the way they hang, the specific colour within something like a hanging picture, what’s pleasing or not so pleasing to look at?


✋ Feel 4 things with your hands or even feet as you walk (please be careful in these COVID times with this though!) the fabric of your own clothes, the seat you are on, if outside the grass or pavement or brick wall you pass by. Even just the sensation of your feet within your shoes, try and really tune into that feeling.


👂Acknowledge 3 things you can hear right now. Can you hear traffic in the distance? Conversations going on a couple of rooms away? What can you tune into? Even if it’s a ticking clock, sound of a pet pottering about…


👃 What 2 things can you smell? Maybe it’s your own deodorant, perfume or aftershave…or someone else’s? Or the smell of a room, cooking smells, air freshener or cleaning smells, etc. Is there any sort of smell to the air surrounding you?


👅 Can you taste anything? Even if it’s a drink you’ve just had or something you’ve eaten is there any taste at all in your mouth?

21andsensory Livestreams…

I’ve been doing regular livestreams over on my YouTube Channel and on my Instagram and TikTok.

Above is a link to a livestream that I am going to be doing this Saturday 27th at 7pm UK time. Please join me in the live chat and feel free to ask any questions!

I really enjoy doing these as it gives me a chance to speak to everyone and answer anything you might be wondering about. Also I get to just chill with my fidget toys and recommend good ones that you all might like!

Chewigem Chewelry and Fidget Tour! 🍿

Hi everyone! In this video I take you through a tour of all my Chewigem Fidgets and Chewelry…

My Chewigem affiliate code: https://www.chewigem.co.uk/ref/12/​

Product links:

Chewigem Berries: https://www.chewigem.co.uk/product/be…

*Chewigem Hand Fidget: https://www.chewigem.co.uk/product/ha…

Chewigem Raindrop: https://www.chewigem.co.uk/product/ra…

*Chewigem Board Pendant (Glossy): https://www.chewigem.co.uk/product/to…

*Chewigem Chunk: https://www.chewigem.co.uk/product/ch…

DISCLAIMER: Whilst all opinions are 100% my own, sometimes I use affiliate links in my description box and feature products that were kindly gifted to me (using *). I will always disclose when I work with a brand on any paid campaign.

Masking and Camouflaging 🎭

Hi everyone. I did a series of drawing on Masking and Camouflaging as an autistic person (see slideshow above!) So what actually is masking? Masking involves trying to hide being autistic so others will accept us. It’s also referred to as camouflaging. This means we act in ways that other people will think we are ‘normal’ and to try and be accepted socially.

I usually don’t include a lot of wording in my work but I had lots to say about this topic and could have made more designs! Image description is in the individual image alt text on my Instagram post here

I’d love to know what you think and if you relate to anything I mentioned, feel free to comment down below! And yes I have been in a situation before when a hospital consultant (yes really) told me I didn’t look autistic 👀 honestly baffling.

Also just want to mention I’ve got a new 21andsensory Podcast episode going live tomorrow at 1pm U.K. time with the lovely @zara.bethx who last night hit 1 million followers on her TikTok account which was a huge achievement! So make sure you tune in via Spotify, Apple Podcasts or wherever you usually get your podcasts!

Change…🙅🏻‍♀️

A square digital illustration with a white background and a large title and subtitle at the top. The main title says ‘Change’ with ‘Autistic / Sensory Edition’ underneath it.

The main design is broken up into 8 sections with the following titles below each:
Organising and labelling: drawing of a stack of messy paper with an unhappy face above it on the left and on the right a stack of organised ring binders with a smiley face above it to show the change. A green tick is shown above this to show it s a positive thing.

Products that change: A drawing of a pink shampoo bottle, a roll-on deodorant and a packet of digestive biscuits. There is a green ‘new’ stamp in the middle of the three drawings and the words ‘ingredients and recipes’ around it to show the sorts of changes to these things that can occur. There is a red cross above this design to show it’s a negative thing.

Cleaning up at home: A drawing of a bucket with a spray and bottle of cleaning fluid, a washing up bowl with running tap and bubble and a hand cleaning with a sponge. A green tick is shown above this to show it s a positive thing.

Last minute change: A drawing of a February calendar month with some days crossed out completely. There is a red pen beside the calendar and a large ‘cancelled’ stamp over the top to show last minute plans being cancelled. There is a red cross above this design to show it’s a negative thing.

Decorating and painting: A drawing of a paint roller, a paint can, a grew tableside lamp, two blue and green colour paint swatch samples and a light blue sofa. There is a red cross above this design to show it’s a negative thing as change in scenery can be difficult to deal with.

New special interests: A drawing of a book with lots of page markers in it open at a double page spread of information, a magnifying glass, a red love heart, a tangle fidget toy and a google internet browser tab opened on a computer. A green tick is shown above this to show it is a positive thing as finding new special interests can be exciting.

Change in smell/ scent: A drawing of a perfume bottle, a lit candle, a washing detergent bottle and an air freshener hanging from a car interior mirror. There is a red cross above this design to show it’s a negative thing as change in smell /scent can be difficult to deal with.

Seeing growth: A drawing of a brain above 3 potted indoor pants with wording mental and physical surrounding them. A green tick is shown above this to show it is a positive thing as growth can be a good form of change.

Hi everyone! Here is a new drawing I did explaining how change can affect autistic / neurodiverse people and those with sensory issues. Below I’ve summed up some positives and negative parts about change. So here’s the little explanation of each doodle!

• Organising and labelling: I LOVE TO ORGANISE. It makes not only my space feel tidier but my mind too and I am able to more freely think. Also when it comes to paperwork I have dedicated separate folders for life admin, finances, freelance stuff, autism research, etc and although it took me a while to set-up it’s totally worth it in the long run! Now I don’t have to frantically search through paperwork to find things and dividers and my label maker = my best friends.

• Products that change: OMG do not get me started on thisssss. I will rant. Here goes. WHY DO PRODUCTS HAVE TO CHANGE? My safe foods get changed in the form of packaging or recipe and it just causes absolute chaos in my head. Also my shampoo changed its ingredients and branding / look and feel a while ago and I was NOT OKAY. I know many people like to buy products and clothing in bulk or multiples because they know it works well for them and they don’t want to find them gone the next time they go back.

• Cleaning up at home: Again a bit like organising things this gives me a sense of purpose and it’s a nice change to see in your house when everything has it’s own place and you know where to find things. I like dusting and cleaning my shelf’s and workspace regularly just to keep it clean!

• Last minute change: UGH. I hate when plans change last minute or something or someone cancels on you when you’ve sort of worked yourself up for something social. I know this is probably happening less as a whole due to the pandemic but even if one one cancels an appointment or video call with me its really unsettling.

• Decorating and painting: I am TRULY AWFUL when it comes to this. I find a change in my immediate environment HUGELY distressing. It took me ages to liking our family bathroom once it was renovated and it didn’t feel like my comfortable space anymore. I just hate visual change and I cannot describe my emotions or feelings (alexithymia) at all it’s just complete shutdown / meltdown inducing.

• New special interests…ARE THE BEST! It’s a good sort of change as you become deeply focused into a new topic and dive deeper into random wormholes and research avenues and truly loose and immerse yourself in information!

• Change in smell / scent: Again this is not cool. I can’t use an air freshener in my car because it’s so overwhelming to have such a strong scent in such an enclosed space and I stick to one detergent religiously because I can only stand that smell when it comes to my clothes (I even take it on trips with me I’m that rigid with it).

• Seeing growth: This can be both mentally and physically. If I try and challenge myself with a small bit of change I do see some growth in terms of succeeding at something I found difficult.

Lockdown Achievements 🏆

Hi everyone – I wanted to make a collection of achievement badges we might have made during Lockdown 3.0 (UK) but also during the pandemic in general…I’ve done a couple of these posts before (scroll back in my feed to have a look!). Here is my description of each:.-

  • Used my fidgets and enjoyed stimming: it’s hard to self-regulate as an autistic person / sensory being so using fidget toys and stimming is really a big achievement because you are essentially helping yourself to cope within this weird old world using these mechanisms. Stimming is such an expression of you as a person and definitely something to be proud of.
  • Indulged in my special interests: this is an achievement! Special interests are the BEST. I love hearing other peoples (feel free to comment yours down below!) and I am constantly outstanding by how knowledgable you all are on different topics!
  • Went outside (briefly…and within national lockdown guidelines): Going outdoors at the moment can be difficult due to the national lockdown restrictions and the awful weather. But even popping out for a quick walk or stretch in your back garden is an achievement worth celebrating.
  • Did a chore or life admin: Now this is huge. Chores and life admin tasks can build up very quickly so even attempting to start one of these is a huge achievement. 
  • Made time for myself: we’ve all heard it before, self care is important. Making time for yourself can literally be in any way you see fit – just taking time to have a nice bath, read a book, watch your favourite YouTube Channels or TV Shows on repeat is an act of self care.
  • Made routines and carried on despite it all: A lot of autistic people I have spoken to have really benefitted from creating routines and schedules within the past year in order to create some daily consistency and sense of normality. I write everything down in my muji weekly planner because my mind cannot hold any information in it so I essentially brain dump constantly into it! 
  • Spent time with my pet: if you have a pet you’ll how great they are in terms of company and just being (mostly) willing to be hugged and patted 24/7. If you don’t have a pet I know how hard it is currently to not be able to see friends with pets, not be able pet cute dogs you see in queues outside places or always be hearing of people getting new cute puppies and kittens. This sucks but soon I hope we can all get back out to see our furry friends. I am very lucky to be living at home with my family doggo (but I am desperate to one day get a dog of my own: a sausage dog!). 

Also: if you have a pet go pat it. Right now. Say it’s a pat from Emily 😉

IMAGE ID: A digital illustration with title ‘Lockdown Achievements’ with ‘Autistic / Sensory Edition) written underneath. 8 different shaped badge designs (mustard yellow, pastel green, purple, light green, light orange, teal and pastel pink) with the title wording in the description above in bold capitals and handwritten joined-up lettering. The shapes of the badges are all different, tag shape, rounded square, arched, triangular, arrow and circular).

Born Anxious T-shirt Review 👚

I was sent this lovely Adult Headphone T-shirt from the team at Born Anxious – it’s designed to alert others that a person may find the world to loud, they may wear noise cancelling headphones and that they may become overloaded with too much noise.

I like how modern the design is (nice headphone icon) and generally the black and white design feels quite slick (it’s available in 12 fab colours and in sizes S-XL). It’s super soft and feels of a good quality. The ‘I don’t like loud noise’ design is on the back of the t-shirt along with the Born Anxious website and the front has a small Born Anxious logo on the chest.

What I absolutely LOVE about their clothing is it is all TAG / LABEL FREE! Yes completely label freeeeee. Which means nothing to have to cut out awkwardly! I can’t get over it not having a collar or side label like it’s honestly revolutionary. To know I can grab this t-shirt and just wear it without worrying about my mood is huge!

In replacement of removing the labels, they provide a recycled information postcard with each product, that holds the care instructions and information of who they support through donations from each purchase. They have chosen to keep our donations as local as possible to spread awareness within their little corner of the UK and to support each other in smaller circles and communities that will then help those to connect to the bigger ones.

In time Born Anxious will be expanding the range and will remain organic, as they feel this is important for people with difficulties surrounding skin irritations or sensory difficulties. They are aiming to be Planet friendly and fair trade.

Buy the T-Shirt here

Note: This is an honest review (I wasn’t paid or sponsored in anyway).

Fidget toys I got for Christmas…🌲

Hi everyone – I thought I’d do a quick little video do the fidget toys I got for Christmas – do let me know what you got for Christmas in the comments below!

Product Links:

Proprioception Drawing ✏️

Hello! Here is the final drawing of my series on our 8 senses (scroll back in my feed to see my 7 previous drawings!) ✏️ This drawing is all about proprioception. Proprioception refers to the body’s ability to make sense of it’s own position in space. For example, proprioception enables a person to close their eyes and touch their nose with their index finger (which can be harder than it sounds – try it!).

Explanation behind my drawing…

  • Climbing: In any shape or form! Whether it’s rock climbing, tree climbing, etc.
  • Posture: My posture is awful…and it always takes me a while to realise it when I’m sat at a desk because I’ll sit on my legs or cross them. I know I need to work on it and there’s lots of different methods to remind me like watch alerts to move!
  • Weighted: I love weighted things, whether it’s a weighted lap pad, jacket or lap toy.
  • Hand Grip: I’ve always held my pen way too hard and pressed on my paper too much – I only really realised how bad this was when I used to come out of written exams in school and my hand would be aching so much!
  • Tight hugs: are the BEST. But only from select trusted people! 😉
  • New skill: These can be flipping difficult. Learning to drive for example (and being dyslexic and not understanding my left and rights!). New skills can take us more time as we process at different speeds..

Do comment down below if you can relate to anything in my drawing or anything I’ve said, I’m always keen to hear how everyone copes with these things. One more drawing to go in this little series!.

IMAGE ID (White post background with 6 categories listed and little drawings above each)

  • Climbing: Woman with brown hair. yellow t-shirt, blue trousers and trainers climbing a rock climbing wall with coloured hand and foot grips. Green Tick icon above to show Emily likes climbing.
  • Posture: Ginger haired woman sat at a desk with a computer monitor and mouse, hunched over it with a leg up on the chair. She is wearing a green jumpers and blue jeans with white socks. Cross icon above to show Emily dislikes dealing with posture. 
  • Weighted: Three drawings of weighted items – a weighted plush toy dog which is brown and beige. A weighted lap pad which is purple with planets and stars on it. A weighted zip-up jacket which is navy blue with pockets. Green Tick icon above to show Emily likes weighted items.
  • Hand Grip: A hand holding a yellow pencil over a lined piece of A4 paper. Text on the paper says ‘Pressing too hard’. Cross icon above to show Emily dislikes dealing with her hand grip.
  • Tight hugs: A man with blonde hair and a teal jumper hugging a woman with black long curly hair and purple jumper. Green Tick icon above to show Emily likes tight hugs.
  • New skill: 3 drawings, a pair of hands holding a grey steering wheel. Yellow ball of wool with two knitting needles pushed through it. A leg with a white sock and purple roller blade on it with pink and green straps over it. Cross icon above to show Emily dislikes learning new skills.

I was a guest on the BBC Podcast ‘1800 Seconds on Autism’ 🎙

Hi everyone! Exciting news…I was on the @bbcsounds podcast 1800 Seconds on Autism! I chatted to Jamie and Robyn who are the hosts.

Listen here

Here are the show notes:

We chat about “scripting”, the rules of eating that no one tells you about, and avoiding crunchy food. This all comes before an email from a postman sparks lots of happy stimming.

Emily from @21andsensory explains how her autism diagnosis was given to her in a really positive way and on what occasions she uses the sunflower lanyard to show she has a hidden impairment.

We finish with tips for how to do Christmas in a helpful way for the autistic person in your life. 

Presented by Robyn Steward and Henry, Jamie Knight and Lion. Produced by Emma Tracey.

Listen via your smart speaker by saying “Ask the BBC for 1800 Seconds on Autism” or subscribe on BBC Sounds or wherever you usually get your podcasts!