Understanding Up-Regulation and Down-Regulation

Every person has a unique “sensory system”- the way their brain and body notice, interpret, and respond to the world around them. For neurodivergent people and those affected by trauma, this system can become easily overwhelmed, under-stimulated, or dysregulated.

Sensory tools can help adults and teens bring the nervous system back into balance. In occupational therapy, this process is often described as regulation- finding the level of alertness and calm that feels comfortable and safe for you.

Two key concepts within this are up-regulation and down-regulation.

What is Up-Regulation?

Up-regulation means increasing your level of alertness, wakefulness or energy when you’re feeling low, unfocused, flat, or under-stimulated.

People often seek up-regulation when they experience:

* low energy or fatigue
* trouble starting tasks
* feeling “shut down” or disconnected
* emotional numbness
* attention difficulties
* under-responsive sensory processing

Up-regulating tools help gently activate the nervous system, increase engagement, and bring more clarity or motivation.

Up-Regulating Sensory Inputs Can Include:

* stimulating textures
* bright or vibrant colours
* movement-based tools
* vibration or gentle impact
* crisp auditory input
* alerting scents (e.g., citrus, mint)*

Dovetail Sensory Up-Regulation Collection

Our Up-Regulation range is curated to support moments where you need more energy, clarity, or activation. These tools are chosen to help you re-engage with your environment in a safe, supportive way.

What is Down-Regulation?

Down-regulation means reducing sensory or emotional intensity when you feel overwhelmed, stressed, overstimulated or “on edge.”

People often seek down-regulation when they experience:

* sensory overwhelm
* anxiety or hypervigilance
* difficulty winding down
* trauma-related activation
* irritability or emotional flooding
* high levels of noise or activity around them

Down-regulating tools help gently soothe the nervous system, promote grounding, and support a sense of safety and calm.

Down-Regulating Sensory Inputs Can Include:

* deep pressure (e.g., weighted items)
* soft or slow rhythmic textures
* low, warm lighting
* calming scents (e.g., lavender)
* slow, repetitive movement
* tools that encourage grounding and body awareness

Dovetail Sensory Down-Regulation Collection

Our Down-Regulation selection is designed to support grounding, comfort and a return to safety during moments of overwhelm. These tools encourage your nervous system to settle, soften and restore.