Self-Soothing Strategies to Try Now

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Self-soothing is comforting yourself when you are feeling overwhelmed, stressed out, or just having a bad day. Using your five senses to self-soothe ground you to the present moment and your body. 

Here are some tips to get you started in using this skill: Try out the suggestions below or come up with your own. Different things work for different people in different situations, so practice some ideas to find what works best for you. Pick a few strategies that you will be able to do in each environment where you are likely to be stressed or anxious. It can be easier to self-soothe in a tough situation when you already have your go-to’s “in your pocket.”

Make sure to really focus on the sensations of each activity instead of just going through the motions. For example, if you’re having a cup of tea, really taste the flavor of it with each sip. You can also bring in some other senses through noticing how the warm mug feels in your hand (touch) and observing the steam rising off of the surface (sight).

Here are some ideas for how to soothe through your five senses:

Sight

  • Look out your window or go for a walk and observe the nature around you

  • Look at pictures of art that you find pleasing

Sound

  • Listen to a calming or energizing playlist, depending on what you feel you need in the moment

  • Notice the sounds of nature or the city around you

Smell

  • Light a favorite scented candle or incense

  • Use lotion, perfume, or oil with a scent that is soothing to you

Touch

  • Wrap yourself up in a cozy blanket or cardigan

  • Hug a loved one or snuggle your pet

Taste

  • Drink a cup of herbal tea

  • Suck on a flavorful candy (sweet, sour, peppermint)

If you want to learn more tools to help you self-soothe, learn more about who we are and how we can help.

Authored by: Dasha Semenyuk, LPC

Michael Primeaux