What is Self-Soothe?
Self-Soothe is a distress tolerance skill that involves engaging your senses to comfort yourself during times of emotional distress. By focusing on positive sensory experiences, you can calm your mind and body.
Engage Your Senses
Vision
Surround yourself with calming or beautiful visuals. This could include nature, art, or soothing colors.
Examples:
- Watch a sunset or look at calming artwork.
- Decorate your space with colors that make you feel at ease.
Hearing
Listen to sounds that bring you comfort or joy, such as music, nature sounds, or affirmations.
Examples:
- Play your favorite calming playlist.
- Listen to ocean waves or birds chirping.
Smell
Engage your sense of smell with pleasant aromas that evoke positive feelings or memories.
Examples:
- Light a scented candle or use essential oils.
- Enjoy the smell of fresh flowers or a favorite meal.
Taste
Treat yourself to comforting or enjoyable flavors. Eat or drink something slowly, savoring the experience.
Examples:
- Enjoy a piece of chocolate or a warm cup of tea.
- Savor a favorite dish, focusing on the flavors.
Touch
Use comforting physical sensations to calm yourself and create a sense of safety.
Examples:
- Wrap yourself in a soft blanket or hold a warm mug.
- Take a warm bath or hug a stuffed animal.
Movement
Engage in gentle movement or activities that feel good to your body, promoting relaxation and well-being.
Examples:
- Practice yoga or stretching exercises.
- Take a leisurely walk or dance to your favorite music.
Tips for Practicing Self-Soothe
To make the most of Self-Soothe:
- Experiment with different sensory experiences to find what works best for you.
- Create a "self-soothe kit" with items that engage your senses.
- Practice Self-Soothe regularly, even when you're not in distress, to build the habit.
- Combine multiple senses for a more immersive and effective experience.
Remember, this skill is about finding comfort and calm in the present moment. Be kind to yourself as you practice.