Create a Calm Kitchen Experience Free of Sensory Overload by Kristin Cole

Guest Article

For those of us who enjoy spending time in our home kitchen preparing healthful meals for ourselves or our families, it’s important that we feel good inside this space. The kitchen is considered the hearth after all, and provides nourishment on many levels - body, mind and soul. 

The kitchen has always been my sanctuary although now it’s a bit more tidy!

I grew up in a household that entertained often and have spent my entire life - personally and professionally - in kitchens of all varieties. In this time, I have navigated a complex journey through sensory overwhelm before becoming aware of my HSP trait three years ago. This was an especially hard lesson to learn while working in commercial kitchens where the sound, lighting and temperature were especially harsh and full of extremes! 

Over the years, I have experimented in my home environment by turning down the volume on certain factors that had previously caused me distress and instead focused on the tenets of mindful simplicity, resourcefulness, and comfort. The benefits have been incredible: my flow, creativity and joy are at their peak and working with ingredients provides sensory delight at every stage. The culinary artist in me is thriving!

Below are 11 tips that you, too, can implement to design a calm, grounded home kitchen and truly savor the process of cooking without the overwhelm. 

1. reduce visual clutter

Keep surfaces clear and only display what you consider essential and beautiful. The rest can be stored behind cabinets or in drawers to be accessed when needed. 

2. focus on functionality

Consider your intuitive flow in the kitchen. Can you reach cookware and ingredients easily? Are the items you need to work at the stove stored nearby, but away from the heat? ie. pans, utensils, oils, spices

3. bring the natural world in

Fully embrace the concept of ‘Biophilic Design’ which promotes the harmonious benefits of nature in our indoor environment. So go ahead and display plants, cut flowers, potted herbs or dried bundles, and bowls of fresh produce. Open a window, feel the breeze and the energizing effect of natural sunlight. 

4. comfort is key

Set the mood with instrumental music, a podcast or pure silence if you can manage! I prefer headphones to tune out any outside distractions. Light an unscented candle or dim the lights and then put on your favorite apron and cozy slippers.

5. notice your mindset

Take a few deep breaths and shake out your body to release any negative emotions and come to a neutral state. Think about transferring love and intention into the meal to nourish those who will savor it. Food is energy after all.

6. create a plan

Know what you are creating - a new recipe, improvised dish, or something familiar - and how long it will take so that you can work at a relaxed pace and serve everything at the right temperature. Make sure to fully read a recipe in advance. 

7. gather ingredients

Incorporate seasonal and whole foods where possible for the most benefits to your health. If you are missing a particular ingredient, consider a substitution to use up what you have on hand. Perhaps even ask a neighbor and bring back a sense of community.

8. evaluate your equipment

A little less, a little better. Multi-purpose where you can and care for what you already own. A single baking sheet, mixing bowl or cast-iron pan have a multitude of creative uses. I’ve written several posts on my blog about this topic. 

9. start with a sharp knife

A dull blade is more likely to cause frustration and even injury. Sharpen your chef’s knife professionally as needed.

10. "mise en place"

As the French say, everything in its place. Prep all ingredients before turning on the heat. Your cutting board will resemble a splendid work of art.

11. wash dishes as you go

You can sit down to eat with peace of mind and truly savor the entire experience.

As an additional resource, I suggest listening to this podcast by Julie and Willow (episode 156) about living intentionally as HSPs. They cover the topic of food and tending to our body’s unique needs in a modern world not set up for us.  Like the list above, you may find that you have to do life a bit differently in order to feel your best.

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Kristin Cole is a professionally trained chef whose creations are inspired by local farms and rooted in simple techniques and vibrant combinations. She relies on intuition and the senses to prepare seasonal, nourishing food from the heart. In her teachings and writing, Kristin shares personal experiences and practical resources around mindful simplicity, sensory delight, and our connection to cycles.

She and her wife host the ‘Design Your Life’ Group within the Sensitive Empowerment Community and a podcast called HSPeapod. Join other HSPs to create a life that lights you up!

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Julie Bjelland is a psychotherapist specializing in high sensitivity, Author of The Empowered Highly Sensitive Person, host of The HSP Podcast, and founder of the Sensitive Empowerment Community. Her books, blog, online courses, and free Webinars have helped thousands of highly sensitive people (HSPs) worldwide reduce their challenges, access their gifts, and discover their significant value to thrive to their fullest potential. Her HSPs in Heart-Centered Business Group connects and supports HSP healers and practitioners. Julie loves connecting in her Sensitive Empowerment Community and warmly invites you to join this positive, safe, and welcoming space. JulieBjelland.com❤️🌈❤️ (she/her)