Self-Soothe Using the Senses
Self-soothing is an important skill taught in Dialectical Behavior Therapy (DBT). It involves using comforting activities or techniques to calm and regulate emotions during difficult times. Here are some ideas for self-soothing.
Vision: Look around the room and notice all the details, one at a time. Take a walk and notice everything you see.
Touch: Take a soft blanket or cloth and notice how it feels. Notice how your body feels sitting and how the chair holds you up. Pet a dog or cat and notice how their fur feels. Touch beads, stones, or other items and pay attention to how they feel. Use “slime” or Play-Doh and observe your sensations.
Sound: Sit and listen to all the sounds inside or outside. Play music and be mindful of the sound.
Taste: Taste something you like or something unusual and strong (i.e., sour patch kids, poprocks, altoids).
Smell. Take a scent you like and breathe it in. Use scented oils or soaps/shampoos that you like. Find other scents that you enjoy and see which ones can bring you back to the present and a sense of calm.
