Self Soothe Skill

Self Soothe in Distress Tolerance is like applying self-care in moments of emotional crisis. It involves engaging in activities or sensory experiences that bring about a sense of calm and relaxation. During emotional distress, you could try doing things that are emotionally satisfying, pleasing, and comforting to your senses. Self-soothe relies on the concept of the mind-body connection which encourages individuals to focus on the present moment and ground themselves in soothing sensations. Be it a mindful walk among greenery, a hot scented bath, or any pleasurable activity, self-soothe activates your five senses of sight, sound, touch, taste, and smell—to create a momentary reprieve from emotional turmoil.

Examples of how to soothe your senses

Sight: watching a sunrise or sunset, watching the moon at night, looking at old photos of happy memories, watching beautiful flowers in your garden, or taking a walk among nature.

Hearing: Listening to your preferred type of music, listening to the sounds of nature such as waves crashing on to shore, breezes among the trees, birds chirping in the morning, the sound of a waterfall etc.

Smell: Aromatherapy or smelling fragrant oils and scents, has been proven to reduce stress. Fragrances like jasmine and lavender are extremely pleasant. You could even smell the fresh scent of nature after a rain or flowers in your garden.

Taste: Cook or order some of your favorite foods that will give your tastebuds a natural high.

Touch: Taking a hot shower or soaking in a bath with scented oil is great for stress. You could also take a walk in your garden barefoot or walk barefoot on the beach. Sit in the sun or shade and feel the warmth or cool of the breeze.