Self Soothing Five_Senses
When we are feeling emotion overload we might do something that is harmful to ourselves (bingeing, cutting, drinking, smoking).
There are healthy was to sooth. This is so important to me to share to my clients at Shoreside Therapies in Whitefish Bay and others
that might be struggling.
Self Soothing Through Smell
Bake cookies, cake, or bread.
Boil cinnamon in a pot of water.
Light a scented candle.
Put lemon oil on your furniture.
Put potpourri in a bowl in your room.
Smell the roses.
Spray fragrance in the air.
Use your favorite perfume of lotions or try them on at a store.
Walk in a wooded area and mindfully breathe in the fresh smells of nature.
Self Soothing Through Taste
Chew your favorite gum.
Eat one thing mindfully.
Get a little bit of a special food you don’t usually spend the money on, such as fresh squeezed orange juice.
Have a favorite soothing drink such herbal tea or hot chocolate (no alcohol!).
Have a good meal.
Put whipped cream on your coffee.
Sample flavors in an ice cream store.
Suck on a piece of peppermint candy.
Treat yourself to a dessert.
Self Soothing Through Touch
Brush your hair for a long time.
Experience whatever you are touching; notice that touch is soothing.
Have a massage.
Pet a dog or cat.
Put a cold compress on your head.
Put creamy lotion on.
Scratch your back against a door post.
Sink into a really comfortable chair in your home, in a furniture store, or find one in a hotel lobby.
Soak your feet.
Take a bubble bath.
Self Soothing Through Vision
Self Soothing Through Hearing
Regardless of how you decide to sooth your senses, be careful to avoid undermining positive experiences. Be unmindful of the following:
1. Thinking about when it will end.
2. Thinking about whether you deserve it.
3. Thinking about how much is expected of you now.
Instead of invalidating your efforts, connect with pride in using your mind in such a life affirming way.
Mental Health Counselor Whitefish Bay
“Counseling in Whitefish Bay”