Learning library · Coping skills
Self-sootheComfort through the five senses
A gentle, sensory toolkit for calming yourself with kindness when everything feels like too much.
Kindness when it's too much
When everything feels like too much, being gentle with yourself can help you get through the moment. Self-soothing is a skill from dialectical behavior therapy: calming yourself with comfort and kindness, through your five senses.
It isn't about fixing the problem. It's about taking care of yourself while the feeling passes, the way you'd comfort a good friend.
Your five senses
Sight. Look at something you find calming: a photo you love, the sky, a candle, plants, or the view from a window.
Sound. Put on music that soothes you, listen to rain or ocean sounds, or hum softly to yourself.
Smell. Try a favorite soap or lotion, fresh coffee, flowers, or the smell of the outdoors.
Taste. Sip a warm drink slowly, or savor something small, paying attention to every bit of the flavor.
Touch. Wrap up in a soft blanket, take a warm shower, pet an animal, or hold something with a texture you like.
A comfort kit
While you're calm, put together a small comfort kit: a box or bag with something for each sense, so it's ready when you need it. A playlist and photos on your phone count too.
Choose comforts that won't cause harm later. Alcohol, drugs, or anything that leaves you feeling worse afterward isn't self-soothing.
Every day, too
Self-soothing can be part of everyday care, not only hard moments. Add your favorites to the Safety plan in your portal, under things you can do on your own.
Getting support
If you often feel overwhelmed, or comfort isn't enough to get you through, talk with your care team. There are therapies that can help.
And if you're in crisis, call or text 988, any time, day or night.
2 min · captions with the CC button · 5 chapters · animated diagrams