← Distress Tolerance
Self-soothe with the five senses
Be kind to yourself through sight, sound, smell, taste, and touch.
Vision
- Light a candle and watch the flame.
- Make one space in a room pretty.
- Look at nature, the stars, or beautiful pictures.
- Walk somewhere scenic.
Hearing
- Soothing — or invigorating — music.
- Nature sounds: waves, birds, rain, leaves.
- Sing or hum.
- Hear a human voice.
Smell
- A favorite lotion or scent.
- A scented candle.
- Bake something; boil cinnamon.
- Fresh air outside.
Taste
- A soothing drink like herbal tea or hot chocolate (no alcohol).
- A peppermint or favorite gum.
- Eat one thing mindfully and really taste it.
Touch
- A warm bath; clean sheets.
- Pet your dog or cat.
- Soft clothes or a blanket; lotion.
- Brush your hair slowly. Hug someone.