Weighted Blankets for Anxiety, Sleep, and Emotional Regulation

Sep 19

A weighted blanket is a sensory-based coping tool that uses gentle, evenly distributed pressure across the body. For some people, this pressure can feel calming, grounding, or soothing during periods of stress, anxiety, restlessness, insomnia, emotional overwhelm, or nervous system activation. The steady pressure can give the mind something concrete to notice, support present-moment awareness, and help the body shift from feeling keyed up toward feeling more settled. It is not a cure or a stand-alone treatment, but it can be one practical part of a larger regulation plan that may also include grounding, breathing, sleep hygiene, medication adherence, therapy, movement, or sensory supports.

To use a weighted blanket, choose one that feels supportive rather than restrictive. Let it rest across your lap, legs, torso, or full body while you breathe naturally. Notice the pressure, warmth, contact, and sense of containment. You might use it while reading, watching television, grounding, resting, journaling, listening to music, preparing for sleep, or recovering after a stressful interaction. Start with a short period of time and pay attention to your body’s response. Helpful signs may include slower breathing, less restlessness, reduced muscle tension, easier sleepiness, or feeling more anchored. If the blanket feels too heavy, hot, confining, irritating, or emotionally uncomfortable, adjust the weight, placement, duration, or choose a different coping tool.

Caution

A weighted blanket should never make it hard to breathe, move, communicate, or leave the blanket. Use caution with respiratory conditions, circulation concerns, mobility limitations, claustrophobia, overheating, pregnancy, pain conditions, sensory sensitivities, trauma responses, or any medical issue where added weight may not be appropriate. Children, older adults, and people with disabilities may need additional safety guidance or supervision. The blanket should feel supportive, not trapping.

References

Baumgartner, J. N., et al. (2022). Widespread pressure delivered by a weighted blanket reduces chronic pain: A randomized controlled trial. The Journal of Pain, 23(9), 1568-1579. https://doi.org/10.1016/j.jpain.2022.04.005 ⁠

Ekholm, B., Spulber, S., & Adler, M. (2020). A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders. Journal of Clinical Sleep Medicine, 16(9), 1567-1577. https://doi.org/10.5664/jcsm.8636 ⁠

Eron, K., Kohnert, L., Watters, A., Logan, C., Weisner-Rose, M., & Mehler, P. S. (2020). Weighted blanket use: A systematic review. American Journal of Occupational Therapy, 74(2), 1-14. https://doi.org/10.5014/ajot.2020.037358 ⁠

Mullen, B., Champagne, T., Krishnamurty, S., Dickson, D., & Gao, R. X. (2008). Exploring the safety and therapeutic effects of deep pressure stimulation using a weighted blanket. Occupational Therapy in Mental Health, 24(1), 65-89. https://doi.org/10.1300/J004v24n01_05 ⁠

Yu, J., Wen, X., Li, L., & Zhang, X. (2024). The effect of weighted blankets on sleep and related disorders: A systematic review and meta-analysis. Frontiers in Psychiatry, 15. https://doi.org/10.3389/fpsyt.2024.1333015 ⁠

Z. Hamilton Avery

Z. Hamilton Avery, LCSW, BC-TMH, CMT, CYT-1,000, TIYT (he/they) is a queer and non-binary therapist, health educator, wellness coach, body and energy worker, yoga and meditation teacher, and abstract artist in Tulsa, Oklahoma. In addition to having obtained over a dozen certifications in various modalities of complementary and alternative medicine (CAM), Z holds an associate’s degree in pre-nursing studies, a bachelor’s degree in psychology, and a master’s degree in social work. When supporting clients and students, Z takes a humanistic, person-centered, strengths-based, trauma-informed approach. Their practice is grounded in compassion, harm reduction, inclusivity, social justice, and evidence-based interventions. Ultimately, Z’s mission is to provide a safe and non-judgmental space for adolescents (13+) and adults who are navigating challenges such as anxiety, depression, trauma, addiction, pain, and chronic illness; he does this by offering sessions, classes, groups, workshops, retreats, and trainings.

Understanding that mental health is interconnected with many other facets of life, Z takes a holistic approach to therapy. Knowing that there is no one-size-fits-all treatment, he strives to honor the uniqueness of each client by custom-tailoring his approach to best meet the needs, preferences, and goals of each individual. For this reason, Z believes that it is imperative to be cross-trained in many different treatment approaches. As a therapist, they utilize a variety of evidence-based practices, including motivational interviewing (MI), cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT), eye movement desensitization and reprocessing (EMDR), and written exposure therapy (WET). As a body and energy worker, Z is certified to practice massage therapy, Thai yoga massage, myofascial release, craniosacral therapy, and reiki. They are also certified in both Chinese and Japanese styles of acupuncture. After completing more than 1,000 hours of accredited yoga teacher training (primarily in India), Z is certified to teach various styles of yoga, including Hatha, Kundalini, yin, and restorative. He also researches and writes about topics including stress, trauma, self-care, mindfulness, self-compassion, holistic health and well-being, CAM, HIV/AIDS, and issues related to the Two-Spirit, lesbian, gay, bisexual, transgender, queer, intersex, agender, plus (2SLGBTQIA+) community.

https://www.therapywithz.com

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