HOW WE CAN SELF-SOOTHE

Self soothing strategies can help us to cope with overwhelming intense

emotions. When we are in a state of distress, these techniques soothe the
body, which in turn reminds us that we are safe. These techniques specifically
aim to soothe our nervous system using the 5 senses.

Self soothing with sight is doing anything to calm down the

SIGHT clutter and/or overwhelm of our visual input. Some people

may struggle with bright lights, visual clutter, or specific
colours. Addressing these factors may help with soothing.

USING SOOTHING LIGHTING OR DIMMERS, CLOSING YOUR EYES, USING EYE MASKS OR
SUNGLASSES, USING VISUAL FIDGETS, LOOKING AT SOMETHING CALMING LIKE A LAVA LAMP.

Self soothing through sound means using our auditory

system to regulate our nervous system. This may require
SOUND introducing new sounds (like calming music), or removing
over-stimulating sounds (like a car horn or a blender).

USING NOISE CANCELLING HEADPHONES, LISTENING TO MUSIC, USING A MEDITATION APP,

MAKING REGULATING VOCAL SOUNDS, USING A SOUND MACHINE OR WHITE NOISE MACHINE.

Self soothing through touch occurs when we touch things

that calm our nervous system, or remove something tactile
TOUCH that may be overwhelming our system. Some people may
struggle with certain fabrics or forms of physical touch.

REMOVING TAGS OR ITCHY CLOTHING, HAVING A HOT BATH OR SHOWER, USING A SOFT
BLANKET, WRAPPING YOURSELF IN A TIGHT HUG, USING TACTILE FIDGETS, PETTING YOUR PET.

Self soothing through taste occurs when we are mindful of

the tastes we experience and how they impact our feeling
TASTE calm or overwhelmed. For some, tastes can be so intense
that it overwhelms their ability to focus on anything else.

EATING COMFORT MEALS OR YOUR FAVOURITE MEAL, EATING SOOTHING THINGS LIKE ICE
CREAM, DRINKING HOT DRINKS, CHEWING GUM, BLENDING FOODS TO REDUCE TEXTURE .

Self soothing through smell occurs when we introduce

SMELL regulating smells, or remove dysregulating smells from our
environment.

LIGHTING A CANDLE OR USING INCENSE, USING ESSENTIAL OILS, COOKING OR BAKING, USING
PERFUME OR ROOM SPRAY, BUYING NICE FLOWERS, AIRING OUT YOUR HOME OFTEN.
CREATING A SELF SOOTHING KIT
Self soothing strategies can help us to cope with overwhelming intense
emotions when we may not have the support of others. When we are in a state
of distress, these techniques soothe the body, which in turn reminds us that
we are safe. We can self-soothe our nervous system using the 5 senses.

Keep in Mind While Making Your Kit:

Try to include at least 1 item for Don't forget to include skills that you can
each of your 5 senses use at any time - not just objects

Try including items that help to regulate Make sure some of the items in your kit are
more than 1 sense at a time portable, so you can regulate anywhere

Ideas for Your Self-Soothing Kit:

On The Go At Home

CHEWING GUM LAMPS / LIGHT DIMMERS

GLITTER BOTTLE SOFT BLANKETS

HEADPHONES SPEAKERS/NOISE MACHINE

SUNGLASSES DIFFUSER

MEDITATION APPS HEADPHONES

PERFUME/SPRAY CLEANING ROUTINES

COMFORT SNACKS YOGA MAT

TACTILE FIDGETS ROCKING CHAIR/SWING

AUDITORY FIDGETS COMFORT FOODS

MUSIC APPS ORGANIZATION TOOLS

CHANGE OF CLOTHES STIMULATING ART

 MY SELF-SOOTHING KIT
Self soothing strategies can help us to cope with overwhelming intense emotions. When we are
in a state of distress it can be difficult to access our self-soothing strategies. This is why we
create our kit before we feel overwhelmed, so that it is there when we need it.

SIGHT: Regulating Visual Input

I Can Add:

I Can Remove:

SOUND: Regulating Audible Input

I Can Add:

I Can Remove:

TOUCH: Regulating Tactile Input

I Can Add:

I Can Remove:

TASTE: Regulating Oral Input

I Can Add:

I Can Remove:

SMELL: Regulating Olfactory Input

I Can Add:

I Can Remove: