Sensory Foraging and Mental Wellness

A few weeks ago, I visited my mother for her birthday. Since her stroke nine years ago, she has persevered through physical and emotional challenges that sometimes feel overwhelming. This life stage seems to have an abundance of loss, and while my mother is incredibly optimistic, I see how these realities affect her mood and outlook at times.

Without fully realizing the profound impacts, friends and family gave my mother several “sensory” gifts this year. I happily witnessed her experience the therapeutic effects of these presents of presence. As described by researchers, Drs. Norman Farb and Zindel Segal, tuning into the new science of sensation can help us feel Better in Every Sense (2024).

For her birthday, I gave my mother art supplies this year. I purchased watercolor notecards for her to paint and a “Bridgerton”-inspired adult coloring book (Sara Richard), filled with intricate dress patterns, flowers, and whimsical room designs. I found the perfect pack of watercolor felt-tip pens. Friends and family members sent her vibrant flower arrangements. Her small room smelled like the English gardens she could bring to life in her new coloring book. My mother’s best friend gave her a new, soft neck pillow. I noticed her caressing the plush fabric as she was talking. When her granddaughter came to visit, she brought acai bowls. My mother had never had this delightfully cool concoction of berries, bananas, and tangy sorbet. She marveled at the unique flavors—very different from her usual breakfast of dry toast and coffee in a styrofoam cup. As we reminisced, my niece shared her collection of essential oils. We sniffed and chose our favorites among serenity, energize, focus, and breathe. My mother's favorite was called “uplift.” Lindsey placed a few drops behind her ears.

With all these gifts, I watched my mother’s mood and countenance elevate. I witnessed “sense foraging” in action (Farb et. al., 2022). We did not talk about pain, distress, fear, or complaints. We simply sat with our senses, taking in all the gifts they provided. It was a wonderful birthday visit.

I heard about sensory foraging and Dr. Farb’s research from a dear friend a few days before my visit with my mom. Could intervention for depression be this simple?

Understanding Sensory Deactivation and Depression

Relapse after treatment for major depressive disorder (MDD) is common, posing significant challenges for long-term mental health management. The groundbreaking study by Farb et al. (2022) investigated the neural mechanisms underlying depression vulnerability, focusing particularly on sensory deactivation. The researchers used fMRI neuroimaging to explore the relationship between dysphoric reactivity and relapse following specific treatment initiatives. Assessments were conducted before and after therapy, with a two-year follow-up to monitor relapse status.

Findings revealed that sensory deactivation, particularly in the right somatosensory cortex, was strongly associated with depression recurrence (Farb et al., 2022). This sensory deactivation persisted as a static pattern, indicating an enduring vulnerability. Conversely, successful outcomes were linked to interventions targeting sensory integration.

The Concept of Sensory Foraging

Farb’s term (2022), "sense foraging," refers to actively exploring and engaging with sensory experiences. It involves reconnecting with touch, sight, sound, taste, and smell to foster a deeper sense of presence and awareness.

5 Ways Sensory Foraging Helps Combat Depression

1. Enhancing sensory integration: Sensory foraging encourages individuals to actively engage with the natural environment, enhancing sensory integration. By consciously seeking out sensory experiences, individuals can counteract the sensory deactivation associated with depression, fostering a more balanced, present, and grounded state of mind (Farb et al., 2022).
2. Reducing cognitive overload: Depression is often characterized by excessive cognitive rumination. Sensory foraging promotes mental clarity and freedom by alleviating persistent thoughts and shifting focus toward curiosity (Farb et al., 2022).
3. Promoting mindfulness and presence: Mindfulness-based practices emphasize sensory awareness in the here and now. Sensory foraging can enhance mindfulness by grounding individuals in the present moment and reducing anxiety about the past or future (Farb et al., 2022).
4. Fostering emotional regulation: The calming effect of natural elements and sounds, the comforting sensation of a soft blanket, or the pleasant aroma of essential oils can help regulate emotions and reduce stress. Sensory foraging leverages these sensory inputs to create a soothing and supportive environment for emotional well-being (Farb et al., 2022).
5. Building resilience through positive sensory experiences: By actively seeking out and savoring pleasant sensory moments, individuals can cultivate a sense of awe and contentment. For example, noticing and appreciating the intricacies in a flower or a new taste can counterbalance the negative effects of sensory deactivation and enhance overall mental resilience (Farb et al., 2022).

Practical Strategies for Sensory Foraging

1. Nature: Spending time in and around nature provides a rich tapestry of sensory experiences. The sights, sounds, smells, and textures of natural environments can be deeply restorative. Regular nature walks can help individuals reconnect with their senses and reduce stress (Farb et al., 2022). Plants and flowers brought nature into my mother’s indoor space.
2. Mindful eating: Paying attention to the sensory aspects of eating, such as the taste, texture, and aroma of food, can transform meals into mindful experiences. Mindful eating encourages a deeper appreciation of food and its sensory qualities (Farb et al., 2022). New foods, like the acai bowl, provide this sensory nourishment and satisfaction.
3. Aromatherapy: Essential oils and natural scents can have powerful effects on mood and emotional well-being. Aromatherapy can be used to support emotional regulation and relaxation (Farb et al., 2022). When my mother focused on scent, she was able to blindly choose the one that felt “uplifting” to her.
4. Creative arts: Engaging in creative activities, such as painting, coloring, sculpting, or playing music, provides an outlet for sensory exploration and emotional expression, enhancing mental health (Farb et al., 2022).

Depression Essential Reads

When It Feels Impossible to Get Out of Bed

Why This Depression Is Different

Conclusion

The monumental study by Farb et al. (2022) on neural reactivity and depression relapse underscores the critical role of sensory deactivation in depression vulnerability. Sensory foraging, as a therapeutic approach, offers an easy, inexpensive, holistic way to combat depression and prevent relapse, paving the way for sustained emotional well-being.