You can learn to soothe yourself when experiencing distressing emotions by focusing on soothing each of the five senses. Try some of the examples below, or identify your own healthy ways to soothe your senses in order to help regulate your emotions.
SMELL:
Smell fresh flowers or herbs
Light a scented candle
Apply a calming essential oil, such as lavender oil, to your temples or linens
Spray a scented fragrance or room freshener
Cook or bake something and smell the aromas
TASTE:
Slowly drink a cup of tea
Mindfully eat a small portion of one of your favorite foods
Place a mint or small candy in your mouth and focus on its taste as it slowly dissolves
VISION:
Take a walk in a beautiful area
Go to a park or garden to observe nature
Scroll through pretty landscape photos online
Look at a book with beautiful images
Watch a sunrise or sunset
Look at photos of some of your happy memories
TOUCH:
Apply lotion to your skin, slowly rubbing it in
Soak in a warm bath
Gently pet a dog or cat
Put on soft, comfortable clothing
Cuddle up with a soft blanket
HEARING:
Listen to calming music
Observe the sounds of nature
Sit next to a fountain and listen to the sounds of the moving water
