How to Self Soothe Using Your 5 Senses
Coping with strong emotions can be difficult, and we may revert to avoidance - which only hurts in the end. This Psychology Today article teaches techniques of self-soothing using your 5 senses, which may prove to be helpful the next time you’re experiencing that strong emotion.
Read the full article here.
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. One thing to note is that you don't necessarily have to hear an external sound for it to be soothing; you can simply think of a sound or a piece of music.
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
Takeaways
Self-soothing is a crucial skill in helping us to regulate our emotions.
Using the five senses is one powerful way to self-soothe and help cope with difficult emotions.
What soothes one person won't necessarily soothe another, so experimenting with different senses and ways of eliciting a sense of soothing and calm is key.