Bianca Topham Talks About Sanctuary Spaces

Outside our homes, there’s traffic, noise, chaos, stress, and overwhelm; it can be so draining. So often, the need to counterbalance that inside our homes is not a luxury but a necessity. One way to do that is by intentionally creating a small space that supports and replenishes our well-being, a space that brings calm, peace, clarity, and allows the dust to settle so we can recharge and face the world again.

This kind of space doesn’t always come naturally. We might have a bedroom to sleep, a living room to rest, and maybe even an outdoor area, but do we have a dedicated space that serves solely as a sanctuary to engage our senses, to process emotions, relax deeply and promote emotional well-being?

It should be a place where we can retreat for as long or as little as we need, away from distractions, just to reconnect with ourselves.

This idea isn’t new. People have always sought havens in spas, temples, and wellness centres. And sensory spaces were originally developed for therapeutic use to support those with sensory processing needs. But now, in our highly digital age, anyone could benefit from creating one. It can act as a buffer from overstimulation – a personal zone for calm and self-regulation.

These spaces also offer non-verbal ways to process emotions and decompress. They blend emotional regulation with creativity, without needing a home makeover or a big budget.

Let’s start with the basics:

Begin by choosing your space. It could be a corner of a room, a windowsill, or a cushion on the floor. And ask yourself:

• Is there enough privacy?

• Can the space be left untouched and allowed to evolve for a time?

• Will I feel physically comfortable, warm, safe, grounded?

• How do I want to feel in this space: soothed, sheltered, energised, free, etc?

• Can I access it easily when I need it?

Now, tune into your senses:

We all process sensory input differently. So, personalise your space based on what feels good to you.

Sight
What soothes your eyes? Plants (potted plants or pebbles to anchor the space), flowers, a poster, a window, a lava lamp or a Himalayan salt lamp for a soft glow? Consider how natural or gentle the lighting needs to be, and opt for soothing palettes like neutral or cool tones to reduce stress.

Smell
Smell can enhance our mood and trigger emotions. Can you add candles, joss sticks, essential oils, dried herbs or simply open a window?

Hearing
Try calming sounds like waves, birdsong, white noise, instrumental music or even a guided meditation. Or just enjoy silence. Remember to turn off notifications or put your phone on silent to give your nervous system permission to relax.

Taste
Warm herbal teas or refreshing citrus water can activate calm through taste. Try a soothing drink ritual before entering your space.

Touch
Add cosy textures: a thick blanket, velvet cushion, sheepskin rug, or a bean bag. Something to hold, stroke, or wrap around yourself. Keep it simple and tactile.

Exploring internal senses:

These are lesser-known but deeply regulating.

Proprioception
This is your body’s awareness of where it is in space. Try a weighted blanket, layers of throws, or slow, mindful stretching. You can also squeeze a stress ball or use a fidget object, which helps you feel grounded, especially if you’re feeling nervous.

Vestibular
Balance and movement awareness. Try the blanket burrito rock technique: lie with knees bent, wrap yourself snugly, and gently rock side to side. This rolling action, combined with the compression, helps calm your sensory load.

Interoception
These are the signals our body sends us when we’re hot, cold, hungry, tired or emotional. Try a body check-in: pause, close your eyes, breathe deeply, and mentally scan for sensations. Ask yourself, What do I need right now? And label the sensations or emotions you’re feeling.

Add creative outlets

Arts, journaling, mindful activities and crafts are great ways to support emotional processing in ways that are non-verbal.

• The easiest option is to buy or download a creative booklet that comes prepared with activities, from affirmations or mindful exercises to colouring in.

• A blank notebook for journaling. Here you can express your anger, scribble any ideas, thoughts and feelings. It helps to release and let go of what is inside.

• Sketch pad, colour pencils, or wax crayons; start with some basics and keep it low-cost and achievable. This is not about creating any masterpiece; it’s about another way to express our feelings and release tension and stress. Play with lines, shapes, colours, texture, strength, and see what comes up. How did the movement and artwork make you feel? Did you release anything? Remember, there’s no wrong or right way to do this. Keep it playful and pressure-free.

Your sanctuary, your way

This space is for you, so it should reflect your personality, your needs, and your rhythm. Nothing about it needs to be perfect. Just let it be your calming space and your anchor.

And as your needs shift, your sanctuary can grow or change too.

So the next time the outside world feels too much, ask yourself:

What’s one small thing I can do within my sanctuary space to support my calm?

By Bianca Topham

Bianca Topham is an ICF-accredited Stress, Burnout & Wellness coach. Through coaching, she helps busy professionals manage stress, beat burnout, find work-life balance, and successfully reach their personal and professional goals without sacrificing their health.

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