Understanding the link between anxiety and sensory processing.
Anxiety..it’s everywhere. You probably already know it can mess with your thoughts, emotions, sleep, energy, and more. But what often gets left out of the conversation is that anxiety isn’t just in your head. It lives in your body too. And your sensory system might be playing a much bigger role than you realise.
As an occupational therapist, I work with people who are feeling anxious, overwhelmed, or just “off,” and often, there’s a sneaky sensory processing issue lurking in the background. Once we start unpacking how their nervous system is responding to the world, things start to make a lot more sense.
What is sensory processing?
Sensory processing is basically how your brain and body takes in information from the world around you through your senses. Our senses being sight, sound, touch, taste, smell, movement, body position, and even internal sensations (like hunger or heart rate) (Dunn, 2001; Mahler, 2022). Most of us don’t even notice this happening. It’s all automatic.
But for some people, the brain can over-register or under-register sensory information. This can lead to discomfort, overwhelm or stress.
Here are some examples:
Feeling like certain lights or noises are way too intense (sensory sensitivity)
Craving strong input, like constant movement or loud music (sensory seeking)
Completely missing cues or feeling kind of spaced out (low registration)
These patterns vary from person to person (and even from day to day), but they can absolutely affect how we experience and mange stress, including anxiety.
How sensory processing influence anxiety
The relationship between sensory processing and anxiety is increasingly supported by research. Studies show that adults who are more sensitive to sensory input are significantly more likely to report symptoms of anxiety, stress, and emotional dysregulation (Engel-Yeger & Dunn, 2011; Kinnealey et al., 2011).
Here is how it might show up:
Noise sensitivity: Can make everyday sounds, like traffic, chatter, or background buzzing noises, feel unbearable.
Tactile sensitivity: Clothing tags, scratchy jumpers, or someone brushing past may cause intense discomfort.
Visual sensitivity: Can make bright lights, or cluttered environments feel chaotic and unmanageable.
In these situations, the brain perceives sensory input as a threat (even if it is “just” a buzzing light), triggering the body’s fight-or-flight response. Over time, repeated sensory overload can contribute to chronic stress and generalised anxiety.
The role of sensory modulation in anxiety management
Sensory modulation refers to the ability to regulate and organise the incoming sensory input in a way that supports attention, mood, and arousal. When this system functions well, it helps individuals stay calm, alert, and focused. But when it’s dysregulated, people may experience hyperarousal (anxiety, restlessness) or hypoarousal (fatigue, numbness).
Occupational therapists use sensory modulation strategies to help people regulate their arousal levels and manage anxiety symptoms (Champagne, 2011). These strategies use targeted and individualised sensory input to calm the nervous system or improve alertness, depending on the person’s current needs.
Here are a few common go-to tools that can be used to manage anxiety (remember we are all different and this is not a one size fits all approach!)
1. Proprioception (a.k.a. deep pressure magic/ body awareness)
Think walking, stretching, resistance exercises, or using weighted blankets and vests. These activities activate deep pressure receptors which then sends calming signals to the brain to help settle that “I’m-on-edge” feeling (Davies & Tucker, 2010).
2. Sound therapy
Calming music, white noise, or nature sounds can be game changers for people who are sensitive to sound. If you are more on the low-registration side, upbeat tunes might help with alertness.
3. Smells that soothe (or not!)
Lavender, chamomile, and peppermint are often relaxing for people... unless you are like me and think lavender smells like toilets and old people! Aromatherapy roll-ons or scented putty can be subtle ways to explore what works for you.
Why occupational therapy?
If you often feel overwhelmed, on edge, or drained in daily life, and if traditional anxiety strategies like cognitive techniques or medication aren’t fully effective, it may be helpful to explore the sensory component of your experience.
In occupational therapy, we look at the big picture which includes your sensory profile, daily routines, and environmental stressors. With this information we help you create a toolkit of sensory supports, lifestyle shifts and empowering education in self-regulation that make sense for you.
The goal is not to eliminate sensory sensitivity, but to equip you with tools that support resilience, calm, and self-awareness.
Final thoughts
If you are feeling anxious, overstimulated, or just “off,” your sensory system might be trying to tell you something. Understanding how your sensory system interacts with your mental health is a powerful step towards healing. Sensory modulation is not a one size fits all solution as your nervous system is unique, but with guidance and experimentation, it can become a transformative part of anxiety management.
You've got this!
Want to learn more?
If this blog hit home for you, let’s keep the conversation going!
Follow me on social media (Facebook, Instagram and TikTok) for tips, tools, and real-life strategies for managing anxiety through a sensory lens (links are on the bottom of this page if you click the icons).
Or reach out to book a session. I would love to help you explore your sensory profile and build your own regulation toolkit.
You don’t have to figure it out alone. Let’s find what works for you.
References
Champagne, T. (2011). Sensory modulation & environment: Essential elements of occupation. Pearson.
Davies, P. L., & Tucker, R. (2010). Sensory processing abilities of young adults with a history of sensory defensiveness. American Journal of Occupational Therapy, 64(3), 413–421. https://doi.org/10.5014/ajot.2010.09074
Dunn, W. (2001). The sensations of everyday life: Empirical, theoretical, and pragmatic considerations. American Journal of Occupational Therapy, 55(6), 608–620. https://doi.org/10.5014/ajot.55.6.608
Engel-Yeger, B., & Dunn, W. (2011). The relationship between sensory processing difficulties and anxiety level of healthy adults. British Journal of Occupational Therapy, 74(5), 210–216. https://doi.org/10.4276/030802211X13046730116407
Kinnealey, M., Koenig, K. P., & Smith, S. (2011). Relationships between sensory modulation and social supports and health-related quality of life. American Journal of Occupational Therapy, 65(3), 320–327. https://doi.org/10.5014/ajot.2011.001370
Mahler, K. J. (2022). Interoception across varying degrees of mental wellness. American Journal of Occupational Therapy, 76(2), 7602205060p1–7602205060p8. https://doi.org/10.5014/ajot.2022.049270