Self-Soothe
Calm yourself using the five senses.
Purpose
Helps reduce distress by giving your body and mind soothing sensory input.
How to use it
1
Vision
Look at something calming, beautiful, soft, or comforting.
2
Hearing
Listen to music, nature sounds, silence, or a calming voice.
3
Smell
Use a scent you find pleasant or grounding.
4
Taste
Slowly notice a drink, mint, piece of fruit, or comforting flavour.
5
Touch
Use warmth, softness, pressure, water, or another safe physical sensation.
Example
After a stressful day, you make a warm drink, sit under a blanket, and listen to calming music for ten minutes.
Try It Now
- Name one soothing thing you can see.
- Name one soothing thing you can hear.
- Name one soothing thing you can touch.
Tips
- Choose soothing inputs before you are in crisis.
- Small sensory changes can make a big difference.
- Self-soothing is not indulgent; it is nervous system care.
Common pitfalls
- Waiting until distress is extreme before using it.
- Choosing numbing behaviours rather than soothing ones.
- Treating self-soothing as something you have to earn.
When to use
Anxiety
Sadness
Stress
Emotional exhaustion
After conflict