01/02/2021
We all go through challenging times that involve feelings such as fear, stress, anxiety, depression, pain, and overwhelm. When we experience these difficult emotions, it's important for us to know how to soothe our bodies as well as our minds. The aim of self-soothing techniques is to help us calm (i.e. down-regulate) our nervous systems. These are coping skills that are meant to help provide us with some sense of comfort and relief. Self-soothing practices are ways in which we can be kind, gentle, and compassionate with ourselves during these moments of distress and difficulty. In my opinion, one of our greatest abilities is to be able to soothe ourselves. If you're wondering how to do this, here is a list of 50 ways to practice self-soothing:
Give yourself a massage (or a hug)
Diffuse essential oils
Burn some incense
Light a candle
Read a book
Drink some water
Take a shower or bath
Buy (or pick) some flowers
Lay underneath a weighted blanket
Turn on some comforting music
Take deep breaths (inhale for 4 seconds and exhale for 8 seconds)
Eat some chocolate
Dance it out
Have s*x
Chew some gum
Indulge in comfort food
Turn the lights down low
Wear comfortable clothes
Have a glass of wine (or tea)
Move your body
Journal
Watch the clouds (or look at the stars)
Explore a creative outlet (such as painting or knitting)
Repeat some soothing affirmations
Put on your favorite movie
Bust out a coloring book
Play a video game
Practice a guided meditation
Listen to binaural beats
Validate your feelings
Give yourself permission to cry
Talk to yourself in a soothing way
Try to find some perspective
Spend time in nature
Place your hands over your chest and feel your heart beat
Listen to a podcast or audiobook
Stream something on Netflix or YouTube
Squeeze a stress ball
Get out in the sunshine
Stretch
Play a card or board game
Think about things you're grateful for
Go for a drive
Visit a museum
Read poetry that inspires you
Lay on a heating pad
Wrap up in your favorite blanket
Play with your pet
Think about something you have to look forward to
Remember that you are not alone
Not all of these things will work for everyone. Some things might work for you at one time and then not work for you at another time. For this reason, I think it's important that we each have a large toolbox of different options and practices when it comes to various ways to self-soothe. The practice is to learn to give yourself whatever it is that you need in the moment. Always do what works for you. And remember that nobody knows what that is better than you.
Know that your feelings are valid. It's okay to feel anything and everything that you're feeling. There's nothing wrong with you or your emotions. That being said, know that there are always techniques available to you in order to help you unwind and decompress when that's what you need. I think it's important to note that some forms of self-soothing are better than others. After all, excessive use of drugs and/or alcohol (in addition to any other addiction you can think of) are all attempts at self-soothing. We each experience times when we need to "take off the edge." My wish for you is that you learn ways to do this that will benefit you in both the short term as well as the long term. 💙
