Coping with Self-Soothing
There are various ways to cope with strong, negative emotions. One method is through self-soothing, which is when you comfort yourself through the five senses. By engaging in self-soothing, you can reduce the level of distress you are feeling. The following are examples of self-soothing you can engage in (*Note* The lists are not comprehensive).
The Sense of Smell
- Candles, incense, or scented oils
- Flowers or outdoor scents (e.g., freshly cut grass), including fresh air
- Spaces with comforting scents (e.g., bakeries, a kitchen with freshly baked cookies or freshly brewed coffee)
The Sense of Sight
- Images that are soothing to you (e.g., nature, art)
- Your own artwork (e.g., a quilt, a painting, coloring books)
- Images of loved ones
- Dimming the lights or wearing a sleeping mask
The Sense of Hearing
- Music/sounds that are soothing to you (e.g., jazz, classical, nature sounds)
- Audiobooks/podcasts where the person’s voice is soothing
- Spaces with comforting sounds (e.g., parks, a place that has trickling water)
- Recordings of relaxation exercises (e.g., progressive muscle relaxation, deep breathing)
The Sense of Touch
- An object that is smooth or soft (e.g, a rock, a piece of cloth)
- Warm showers/baths
- Massages, either done by yourself or by others
- Hugging/cuddling/other physical contact with loved ones, including pets
- A weighted blanket
The Sense of Taste
- Slowly eating your favorite meal/nostalgic flavors
- Soothing foods (e.g., chocolate, ice cream) or drinks (e.g., tea, hot chocolate, coffee)
- Sucking on an ice cube, popsicle, or lollipop
It should be noted that some of these self-soothing techniques may work for some and not for others. For example, while essential oils may work for one person, it may trigger headaches in others. It is key that when you are determining which self-soothing techniques work for you, you pay close attention to your mind and body to know if the engagement in the self-soothing technique increases or decreases distress.
Photo by Maddi Bazzocco on Unsplash
Written by Justina Yohannan, PhD