CALM PLANSensory overload
Sensory overload
recovery plan
Step-by-step support to reset and recover.
RECOVERY PLAN1 Step away2 Regulate
Download plan the toolkit
useful things
for loud days
Free plans, checklists and clear words for difficult moments, everyday calm and helping other people understand.
start here
the starter guide and workbook
A practical introduction with clear explanations, reflection prompts and simple planning tools you can use right away.
29clear pages
3guided worksheets
no sign-up100% free
calm tools, right in your browser
Nothing to download and nothing to sign up for. Each one is private by design, and the breathing and sound tools keep working offline once you have visited them.
QUIET SPACE
A quiet space, right now
One bookmark for the hardest moments: a full-screen breathing circle and an optional gentle sound, and nothing else.
Open the quiet space ↗
BREATHING
Reset zone
Guided breathing in your own pattern, box breathing, 4-7-8 and more, with optional background sound and a grounding exercise.
Visit the reset zone ↗
SOUND MIXER
build a calming mix
Layer colour noises into your own mix in gentle stereo, set a sleep timer, and share a mix you love with a single link. Not sure where to begin? Use the sound guide.
Open the sound mixer ↗
MEASURE
How loud is it?
A gentle noise check using your device's microphone. If the number is high, it is not you being too sensitive.
Check the noise ↗
NOISE DIARY
Noise diary
A private diary for loud days: triggers, intensity and what helped. It stays on your device, and prints when you need evidence.
Open the free diary ↗
SELF-CHECK
Self-check with a quiet plan
A private noise sensitivity self-check. See your score, see where noise shows most, and print a personal quiet plan. It is not a diagnosis.
Take the self-check ↗browse the resource library
Choose what meets the moment. Everything is free to keep.
EVERYDAYGoing-out and
Going-out and
appointment planner
Plan with confidence, protect your energy.
APPOINTMENT PLANWhere __________When __________
Download planner SLEEPQuieter nights
Quieter nights
sleep guide
Gentle ideas for making evenings and sleep feel more manageable.
QUIETER NIGHTSNotice the soundsShape the room
Download sleep guide AT HOMEA calmer
A calmer
home checklist
Simple changes that make a big difference.
CHECKLIST□ Sound □ Light□ Space □ Routine
Download checklist COMMUNICATIONExplaining it to
Explaining it to
other people
Clear words and examples to help people understand.
WAYS TO EXPLAIN ITI experience…What helps…
Download note AT WORK OR SCHOOL
Reasonable adjustments request
A clear starting point for asking for practical changes.
ADJUSTMENTSWhat is difficultWhat would help
Download request KEEP CLOSESensory
Sensory
support cards
Small, clear cards for communicating needs in the moment.
WHAT HELPS MEI need a pausePlease lower the sound
Download cards FOR FAMILIES
Supporting a child who finds the world too loud
Practical ideas for parents and carers.
HELPFUL STRATEGIES□ Notice early signs□ Make space
Download guide FOR FAMILIESNow and next
Now and next
board
A simple visual way to make transitions more predictable.
NOW & NEXTNow __________Next __________
Download board AT HOMEQuiet-time
Quiet-time
door hangers
A gentle, visible way to ask for space without explaining again.
QUIET TIMEPlease give me a momentI will come back when ready
Download door hangers