Module 2. Distress Tolerance: (Discussion #4) Self-Soothing
DBTuesday is a series of posts where we explore skills and concepts from dialectical behavior therapy (DBT).
This is one of several posts focusing on distress tolerance, which is the second module of DBT skills training. See this post for general info about DBT and this post for more info about distress tolerance.
What is self-soothing
Self-soothing is nurturing ourselves with our senses:
- Sight
- Hearing
- Touch
- Smell
- Taste
The goal is to feel as relaxed and comfy as possible. π
Examples of self-soothing
Here are just some ideas but you can pick whatever works for you that feels like itβs easy and effective.
1) Sight
- Find beautiful photos that you enjoy looking at (e.g. art, landscapes, beaches, mountains, flowers, cities)
- Spend time in nature and enjoy your surroundings (e.g. trees, grass, flowers)
- Look at the sky (e.g. sunrise, sunset, stars at night)
- Watch a movie with beautiful cinematography
- Go to a museum or gallery and enjoy the art
2) Hearing
- Listen to your favorite music
- Listen to natural sounds (e.g. breeze, birds, waves)
- Listen to an audio book, podcast, or TV show you enjoy
- Talk to a person you like whose voice you enjoy hearing
- Play a musical instrument or sing
3) Touch
- Take a warm shower or bath
- Wrap yourself in a soft blanket
- Pet an animal
- Give someone a hug
- Wear comfortable clothes
- Use a moisturizer or lotion
- Receive a massage
- Touch something smooth or fluffy
4) Smell
- Smell a flower
- Use a favorite perfume, cologne, or lotion
- Light a scented candle
- Notice scents of nature
- Cook a meal that smells delicious to you
- Buy some flowers or indoor plants you would enjoy smelling
- Go someplace where you enjoy the smell (e.g. flower shop, perfume shop, restaurant, bakery)
- Hug a person you love whose smell makes you feel calm
5) Taste
- Cook your favorite meal
- Go to your favorite place to eat
- Eat some snacks or comfort food (in moderation)
- Make yourself a cup of coffee, tea, cocoa, or anything else you enjoy
- Eat a piece of fresh fruit
- Chew gum or eat some sweets
Reflection
What are your favorite ways to self-soothe?
Sources:
https://dbt.tools/distress_tolerance/self-soothe.php
https://www.goodtherapy.org/blog/distress-tolerance-dialectical-behavior-therapy-0117134
https://www.verywellmind.com/coping-with-stress-using-self-soothing-skills-2797579