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.

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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