Self Soothing
Self-soothing has to do with comforting, nurturing and being kind to yourself. When we self-soothe we engage the part of our nervous system that assists us to ‘rest and digest’. Self-soothe is a useful strategy to use if you are experiencing uncomfortable sensations and emotions. Engaging in self-soothing regularly also helps to increase your experience of positive emotions over time. It can be helpful to think of soothing each of your FIVE SENSES.
With Vision
- Look out the window at cars driving past or the wind in the trees
- Watch a fireplace or candle flame Sit and watch the fish swim in a fish tank or pond
- Watch children playing
- Watch the waves in the ocean as they wash in and out
- Observe the tiny details that go into the stitching on your clothes
- Go to the art gallery and look at the painting
- Turn an egg timer and watch the sand filter through
- Sit in the coffee shop and watch the people going by
- Pick a flower and take time looking at it
- Get out photos of friends and family
- Go for a walk in nature and look around you at the trees and creatures
- Put on your favourite television show
- Go to a musical, the ballet or a movie
- Watch an orchestra or musician play and pay attention to the movements their hands make.
With Hearing
- Put on music that you find relaxing or reminds you of a happy time
- Listen to ocean sounds
- Put on a guided mindfulness exercise
- Listen to the sound of people you love talking to you or someone else
- Hum a tune to yourself
- Put on a familiar television show and listen to the voices
- Sit quietly and try to identify the different sounds you can hear.
- Listen to an audio book.
With Smell
- Breathe in the smell of freshly made coffee or herbal tea
- Light a scented candle, oil or incense
- Spray your favourite perfume.
- Bury your nose in a piece of clothing owned by someone you love
- Bake bread or cookies
- Stop and smell the roses…literally
- Wash your hair with scented shampoo
- Run a bath and add nice smelling soap
- Place pleasantly scented essential oils on your wrists, pillow or clothes
- Open the window and smell the air.
- Go a place in nature like the beach or the bush and take some deep breaths, notice what you can smell
With Taste
- Eat your favourite food focus on the flavour and the way the food feels in your mouth
- Mindfully drink a warm beverage such as coffee, tea, hot chocolate or mulled wine
- Suck on a lolly
With Touch
- Notice the feeling of the chair beneath you or of your feet on the floor
- Pat your cat or dog
- Run your fingers through sand or a bag of seeds
- Try kinetic sand or play dough
- Take up finger knitting (or regular knitting)
- Have a bath
- Get a massage
- Stoke a velvet cushion
- Moisturise your hands
- Give someone a hug
- Go for a swim or have a shower and notice the feeling of water on your skin
- Stand outside or in the window where there’s a breeze a feel the air moving.
- Put on the fluffiest pair of socks you can find.
- Use a weighted blanket
- Make a hot water bottle for your lap
Self Soothe Box
You might find it useful to create a “Self Soothe Box”. Just grab a shoebox, wooden box or drawer and add to it items that you can use to self-soothe or that remind you of how you can self-soothe. That way you don’t need to come up with self-soothe ideas in the moment instead you just get the box just whenever you are in need of comfort and pull something out. For some ideas on what to include see this website:
http://creativityintherapy.com/2016/05/create-a-sensory-self-soothing-kit/
