The Art of Calm: Soothing the Five Senses (Even When Your ADHD Brain Has Other Plans)

Let’s face it: calming down with ADHD can feel like trying to herd caffeinated squirrels. But here’s the secret—your five senses can be trained to help your brain chill out instead of spiraling. Music, scents, visuals, touch, and taste aren’t just nice—they can actually tell your nervous system, “It’s okay, we’ve got this.”

Sound: Audiobooks or Music While slow, instrumental music can be calming for some, ADHD brains often need something different. With this impact, ‘music as medicine’ is increasingly recognized as a therapeutic tool for neurological and psychiatric conditions. (Luo & Zhang, 2025) Personally, I have to listen to an audiobook or spoken-word track to stay engaged without getting distracted. It gives my mind focus while still keeping stress down.

Things to avoid: Loud, repetitive, or overly complex music can overstimulate your brain and make stress worse. Background noise with unpredictable spikes (like notifications or construction sounds) can also derail calm.

Smell: Aromatherapy Works, But Choose Wisely Aromatherapy can be a game-changer, but ADHD brains can react differently to scents. Peppermint, chamomile,

or blends like “Cool & Soothe” are usually calming, but some people find lavender stimulating rather than relaxing. Inhalation aromatherapy has shown unique advantages for treating mood disorders, especially depression, anxiety and mental disorders such as sleep disorder, which have been validated over the last decade through clinical and animal studies. (Cui et al., 2022)  Experiment to see what works for your brain. Keep a rollerball or diffuser handy for quick stress relief.

Things to avoid: Overpowering scents or constantly switching fragrances can be jarring. Avoid synthetic perfumes or strong floral scents if they trigger agitation or headaches.

Sight & Touch: Create a Cozy, Calming Space Soft lighting, cozy spaces, or even a weighted blanket can cue your brain that it’s safe to relax. Fidget tools or textured objects help redirect excess energy in a calm, focused way.

Things to avoid: Bright fluorescent lights, cluttered spaces, or chaotic visuals can increase anxiety and distractibility. Scratchy fabrics or uncomfortable textures can also create subtle stress your brain notices.

Taste: Snack Smart Eating engages multiple senses at once: taste, smell, touch (texture), temperature, even sound (crunching) and sight (color, plating). Herbal teas or small protein snacks don’t just fuel the brain, they anchor attention and stabilize mood. People with ADHD often have fluctuating dopamine and blood glucose levels, which can cause irritability, distraction, or mood crashes.

Things to avoid: Sugary snacks, energy drinks, or highly processed foods can spike your energy and then crash it, making calm impossible. Overly spicy or extremely bitter foods may also distract or irritate your senses.

Engaging multiple senses at once creates a mini “calm zone” for your ADHD brain. Think of it as a multi-sensory committee working together to keep you from spiraling. Even five minutes of intentional sensory input can transform your stress from a tornado into a manageable breeze.

References

Cui, J., Li, M., Wei, Y., Li, H., He, X., Yang, Q., Li, Z., Duan, J., Wu, Z., Chen, Q., Chen, B., Li, G., Ming, X., Xiong, L., & Qin, D. (2022). Inhalation Aromatherapy via Brain-Targeted Nasal Delivery: Natural Volatiles or Essential Oils on Mood Disorders. Frontiers in Pharmacology, 13(13). https://doi.org/10.3389/fphar.2022.860043

Luo, Z., & Zhang, D.-W. (2025). Rhythms of relief: perspectives on neurocognitive mechanisms of music interventions in ADHD. Frontiers in Psychology, 16. https://doi.org/10.3389/fpsyg.2025.1476928