Self-Soothing Techniques - A DBT Skill

The Self-Soothing Techniques DBT Skill is a powerful way to manage distress without worsening the situation. This skill is most useful during a crisis—when stress levels are high, emotions are intense, and you feel pressure to act quickly. 

Acting impulsively in these moments can escalate things, so self-soothing helps create a pause, allowing you to handle the situation more effectively. While DBT encourages a long-term change in how you relate to your emotions, this technique is perfect for those times when you’re feeling overwhelmed and need immediate relief.

To use Self-Soothing Techniques, begin by recognizing you’re in a crisis and practicing the STOP skill. Once you’ve created some space between the situation and your response, you can self-soothe by engaging your five senses—Vision, Hearing, Smell, Taste, and Touch. 

For VISION, focus on something calming, like nature or the night sky. With HEARING, listen to soothing music or notice the sounds around you. Use SMELL to breathe in a favorite fragrance, such as a candle or the fresh outdoors. For TASTE, mindfully enjoy a favorite snack, and with TOUCH, try relaxing with a warm bath or by feeling a soft blanket.

By tapping into these senses, the Self-Soothing Techniques DBT Skill allows you to bring calm and comfort to yourself in difficult moments. It’s a way to be kind to yourself and regain control when emotions feel overwhelming. With regular practice, you’ll find this skill becomes a reliable tool for managing stress effectively.