Self-Soothe is about calming through the senses, and the goal is to engage your senses in behaviors that are relaxing.
As you practice self-soothe, allow judgements, stress, worries, and unhelpful thoughts to slide through your mind, and just be in the moment. This process will rejuvenate you and help regulate your body.
Commit to adding self-soothing strategies into your daily schedule.
What kind of things do you enjoy seeing? Seek out these visually pleasing things. Gaze at sunsets, nature, cityscape, aquarium, whatever is visually relaxing to you. You can also create your own artwork or take photos.
Take a few minutes to fully appreciate something, it can be as simple as leaves on a tree. Connect with it and take it in.
Listen to soft music or go outside and soak up the sounds of nature.
Hear with your eyes closed and allow yourself to become immersed in the experience.
Choose household cleaners, perfumes, lotions, aromatherapy, essential oils, and candles that have pleasant smells.
Baking your favorite dish or dessert will fill your home with that smell.
A tip for taste is to eat a small amount of food one-mindfully, engaging all five senses.
Savor a piece of dark chocolate, a bite of a juicy apple, a spoonful of ice cream melting in your mouth, or the tanginess of a salsa.
Timing yourself to see how long you can draw out the experience is helpful for becoming immersed.
Ask a loved one for a hug or to hold hands. Snuggle with your cat or dog. Give yourself a facial, neck, or hand massage. Wear your most comfortable clothes and fuzzy, thick socks or wrap up in a warm blanket. Take a mindful bubble bath or a longer shower.
This is a popular grounding technique, and it is for everyone.
This technique engages all 5 senses, which reminds you of the present moment, and builds awareness. This is a calming technique that can help you get through tough or stressful situations. Taking a deep belly breath at the beginning and end of this activity can feel calming and will help prepare you for the next thing that occurs. As you do this activity, saying the things that you sense out loud will reinforce your present state of being and awareness because you are hearing in your own voice what your brain is telling you and what your body is actually experiencing.
Take a deep belly breath to begin.
5 – LOOK: Look around for 5 things that you can see and say them out loud.
Example: “I see a dog, a chair, a lamp, a window, and a cup.”
4 – FEEL: Pay attention to your body and think of 4 things that you can feel. Say them out loud.
Example: “I feel the dog, the cushion that I’m sitting on, the sun coming in through the window on my skin, and the carpet beneath my feet.”
3 – LISTEN: Listen for 3 sounds and say them out loud.
Example: “I hear the dog snoring, the air conditioner running, and the birds outside singing.”
2 – SMELL: Say 2 things that you can smell. If you can’t smell anything from where you are, you may move to go smell something or say your favorite scent.
Example: “I smell the candle burning and the fabric softener on the chair throw.”
1 – TASTE: Say 1 thing that you can taste. If you can’t taste anything, then you can say your favorite thing to taste.
Example: “I taste the toothpaste mint from when I brushed my teeth.”
Take another deep belly breath to end and notice how you feel.
Download this technique below to store on your device or to print it out and share!
Mindfulness and walking are highly beneficial to your mental health, especially when you do them routinely. Try combining them! Go on a walk. You can walk inside (yes, it still works) or outside, done alone, while walking the dog, or with another person. – just don’t have a conversation with the other person while doing this activity because it takes away the point. No headphones with music or audiobooks. Engage your mindfulness skills and enjoy!
A little about mindfulness
To put mindfulness into action
BE AWARE of what is going on around you physically. Increase your awareness of experience.
PAY ATTENTION by watching, listening and considering the environment. This is what is naturally occurring.
What you see, hear, smell; feeling the ground with your feet as you walk; noticing your breathing; listening to your dog pant; noticing the shadows on the ground; watching the clouds slowly reshape; noticing the texture of the floor; noticing shades of lighting; smell of a candle; ticking of a clock.
REMAIN IN THE PRESENT MOMENT. If you become distracted by thoughts or emotions, accept that you have them, don’t use judgment, and then release them to return to the present moment. You may try to visualize releasing thoughts and emotions. – like the wind blowing them away.
CONSIDER AND BE CURIOUS about the moment and environment in a non-judgmental manner.