Self-Soothing

A way to remember these skills is to think of soothing each of your FIVE SENSES.


With Vision:
  • Look at the stars at night.
  • Look at pictures you like.
  • Buy one beautiful flower.
  • Make one space in a room pleasing to look at.
  • Light a candle and watch the flame.
  • Go people-watching or window-shopping.
  • Go to a museum with beautiful art.
  • Sit in the lobby of a beautiful hotel.
  • Look at nature around you.
  • Walk in a pretty part of town.
  • Watch the sun rise or set.
  • Go to a dance performance or watch one on TV or online.
  • Be mindful of each sight that passes in front of you.
  • Take a walk in the park or a scene hike.
  • Browse through stores, looking at things.
With hearing:
  • Listen to soothing or invigorating music.
  • Pay attention to sounds of nature (waves, birds, rainfall, leaves rustling.)
  • Pay attention to the sounds of the city (traffic, horns, city music.)
  • Sing to your favorite songs.
  • Hum a soothing tune.
  • Learn to play an instrument.
  • Make a playlist with music that will get you through tough times.
  • Be mindful of any sounds that come your way, letting them go in one ear and out the other.
  • Listen to the radio.
  • Listen to a podcast.
With smell:
  • Use your favorite soap, shampoo, cologne, perfume, lotion, etc.
  • Burn incense or light a scented candle.
  • Use a fragrance diffuser with essential oils.
  • Open a package of coffee or brew some coffee and inhale the aroma.
  • Make cookies, bread, or popcorn.
  • Smell flowers.
  • Walk in a wooded area and mindfully breathe in the fresh smells of nature.
  • Open a window and smell the air.
With taste:
  • Eat some of your favorite foods.
  • Drink your favorite soothing drink, such as herbal tea, hot chocolate, a latté, or a smoothie.
  • Have chocolate.
  • Treat yourself to dessert.
  • Have mac & cheese or another favorite childhood food or comfort food.
  • Have ice cream.
  • Have a piece of peppermint candy.
  • Chew your favorite gum.
  • Have a special food you don't usually have.
  • Really taste the food you eat. Focus on the sensations of eating mindfully.
With touch:
  • Take a long hot bath or shower.
  • Pet your dog, cat, or other pet.
  • Have a massage.
  • Put lotion on.
  • Put a cold compress on your forehead.
  • Sink into a comfortable chair or other furniture.
  • Put on a shirt that has a pleasant feel.
  • Take a drive with the windows rolled down.
  • Run your hand along smooth wood, leather, or another pleasant material.
  • Hug a person or a pet.
  • Cuddle with a stuffed animal.
  • Put clean sheets on the bed.
  • Wrap yourself in a blanket.
  • Use a weighted blanket.