Groh Healthy Living, LLC

Mental Health Counseling: Whitefish Bay and On-line

By - Laurie Groh

Self Soothing Five_Senses

Self Soothing

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.

Hug someone.

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

Beautify one space in a room.
Buy or pick one beautiful flower. Enjoy looking at it and all of its details.
Go out in the middle of the night and watch the stars.
Go sit in the lobby of a beautiful hotel.
Go to a museum with beautiful art.
Light a candle and watch the flame.
Look at architecture.
Look at nature around you.
Look at picture books in a library or bookstore.
Walk in a pretty part of town.
Watch children play.

Self Soothing Through Hearing

Be mindful of any sounds that come your way, letting them go in one hear and out the other.
Hum to yourself.
Listen to beautiful or soothing music. Many music stores offer ways to listen to music without purchasing it.
Listen to invigorating and exciting music.
Pay attention to the sounds of nature.
Sing a song aloud. My favorite for this is the National Anthem.

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.

via Five_Senses.

Thank you

Laurie Groh 

Mental Health Counselor Whitefish Bay

“Counseling in Whitefish Bay”

self soothing

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