At Home Self-Soothe Suggestions

Self-sooth is a DBT distress tolerance skill used when faced with a crisis situation. Self-soothing by using our senses can help to reduce intense difficult emotions and calm in times of high stress. Self sooth can also be used for relaxation. Self sooth is one of my personal favorite DBT skills because it can be used anywhere and anytime. For many being at home is their safe place, especially for teens as they often consider their room their happy place. There is a great benefit of practicing self sooth from home as the soothing might come more naturally in this environment. Remember just like all other skills self sooth does take practice. Here are some self sooth examples to use right from the comfort of your own home. 

Sight: Watch nature outside the window, watch a movie or YouTube video, go outside in your back yard and view your surroundings, light a candle and watch the flame, look at a colorful painting, look at pictures of loved ones/pets. Remember to practice using your one mindful skill! 

Hearing: Listen to music, listen to a satisfying sound like (popcorn popping, a running bubble bath, fire place, etc.), open the window and listen to the sounds of nature outside, use a noise machine (ocean waves, thunder storm, rain, birds, rain forest, waterfall, etc.), listen to a mindfulness book or meditation video. Remember to listen mindfully, let the sounds come and go.  

Taste: Mindfully eat a special treat, cook a favorite meal, drink something soothing like (hot tea, hot chocolate or a cold glass of water), try a new food, eat something soothing like (chocolate, ice cream, a mint or soup). Remember to use mindful eating! 

Touch: Sit in front of a fan or window (feel the breeze), put lotion on your body, take a bubble bath/shower, use a face mask, play with a stress or fidget toy, touch sand, run your hands under water, go outside in your yard and feel the ground beneath your feet, go swimming in your pool if available, hug someone, pet your animal, feel something soft or squeeze a stuffed animal/pillow, lay on your bed and feel the different textures. Remember to be in the moment! 

Smell: Cook or bake something and enjoy the smell through the home, go outside and smell the scents of nature like fresh cut grass or rain, use an aromatherapy diffuser or candle, smell your favorite perfume or a smell that reminds you of a loved one. Remember our senses can be used to activate a memory. Try to use smell or other senses to activate a happy or calming memory!