How to Self Soothe Using Your 5 Senses

How to Self-Soothe With Your Senses

Being open and curious is the first step. You can do this by acknowledging the emotion that is showing up and naming it (e.g., here's anger, fear, anxiety, etc.). Sometimes it can be helpful to locate where in your body you are feeling the emotion. Once you have acknowledged the feeling or feelings you are experiencing, bring your attention to one of your five senses; what you can see, hear, touch, taste, or smell. You may want to focus on just one of the senses or gently shift your attention to each sense in turn. Finding what is most helpful for you may take some trial and error.

Dealing With an Interfering Mind

You may notice that your mind starts interfering with thoughts such as "I can't cope with this feeling" or "this is unbearable." This is understandable given that you are in a state of distress but try and allow this feeling just to come and go, say to yourself, "This feels hard, but I can make space for this," or "this feeling is really intense right now, but it will pass."

Using Sounds to Self Soothe

Which sounds soothe you or help you feel a sense of peace? This can be music or a day-to-day sound like birdsong, which has been shown to reduce anxiety and boost well-being (Hammond et al., 2022; Stobbe et al., 2022). Build up a library on your phone by recording sounds you come across daily that help you feel calm.

Soothing With Sight

What sights help you feel calm? Images of nature improve mood and well-being (Witten et al., 2022), so going for a walk or looking at pictures of nature might help. Other examples include:

• Watching a candle flicker
• Witnessing a sunset
• Watching water, such as a river, or simply observing a bath fill-up

Soothing Touch and Textures

Self-touch, such as placing a hand over your heart or hugging yourself, can reduce cortisol responses to stress (Witten et al., 2022). Using touch to evoke a sense of soothing can also include stroking a pet or holding an object such as a smooth stone or soft material. Mindfully focusing on the different characteristics of the object, such as texture, weight, and temperature, further helps generate a sense of grounding and calm. If the object is small enough, you can carry it with you. Other examples include:

• Hugging a soft cushion
• Wrapping up in a weighted blanket
• Doing a craft activity like knitting or crochet

Soothing Smells and Tastes

Smell and taste can be powerful ways to elicit a sense of calm. To use your sense of smell and taste, you can try the following:

• Wearing your favourite perfume or cologne
• Baking or cooking food that has a pleasant smell
• Using a room diffuser with your favourite essential oil
• Having a hot drink such as herbal tea or hot chocolate
• Eating a piece of fresh fruit, paying attention to the taste, textures, and smells

Read the complete article available at Psychology Today!

Reflection:

How do you usually self-soothe?

#Stress #Self-soothing #SelfCare #EmotionalRegulation

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