The tips, tricks, and tools in this post will help you successfully self-soothe at any time. Plus, what to put in your own Self-Soothe Box! And everything is available on Amazon!
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Mental health continues to be important and integral in our lives. However, access to therapy, counseling, medication, or other resources continues to be limited.
One accessible coping strategy is self-soothing.
According to choosingtherapy.com, self-soothing is…
“… a coping strategy that involves engaging in pleasant, comforting, and calming activities focused on the five senses to relieve stress. These allow one to move their mind away from unwanted thoughts, feelings, and impulses.”
Self-Soothing: What it is, Benefits, & Techniques to Get Started – Brooke Schwartz, LCSW
Self-soothing can be helpful during stressful situations, or when anxiety, depression, etc. is triggered or heightened and improves your mood, overall. It helps reconnect with your physical body, reduce stimulation and stress, and ground you into the present moment.
This is done using the five senses: Sight, Touch, Sound, Smell, and Taste.
One major benefit of self-soothe practice is that it can be done anytime and anywhere. Whether you’re at home, school, work, in a social situation, crowded areas, etc.
I will include some products and tools that have helped with my self-soothe practice, but some techniques don’t require anything to achieve it. It is accessible, versatile, and can be catered to your needs and abilities.
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Self-soothe successfully with these Tips and Tricks (& Tools from Amazon)
The tips, tricks, techniques, and tools provided will be divided into the five senses. Sight, Touch, Sound, Smell, and Taste. Then, the 5-4-3-2-1 technique will also be included. Lastly, the self-soothe box.
Self-Soothe with Sight 👀
When your body is overstimulated, sight can be utilized in two ways. One, closing your eyes or using an Eye Mask to remove visual stimulation. Or, using different techniques to focus or reduce visual stimulation.
When things are overwhelming or when your body is visually overstimulated, removing visual stimulation is a quick way to calm your mind and body. It can also help with light sensitivity.
This Eye Mask is amazing! It’s comfortable and keeps out light so well. Not to mention, it has helped with my sleep and helped me during my meditation practice. I highly recommend it!
Y’all, my boyfriend got me this TheraICE Migraine Relief Cap a couple years ago, and it honestly might be my favorite gift he’s ever gotten me. It works AMAZINGLY!! I cannot recommend this enough. Trust me, you’ll thank me later.
You could also dim the lights, or switch to lamp light. Moreover, try to have soothing colors in your visual field as opposed to bold and bright colors.
Additionally, reading is another great option for visual stimulation. In my experience, reading helps calm my body, is a break from screens and social media, and is a much-needed escape at times.
Last but certainly not least, coloring on coloring pages or coloring books, journaling, drawing, or doodling can also create positive and calming visual stimulation, as well.
Book Recommendations:
- Honey Girl by Morgan Rogers
- On Rotation by Shirlene Obuobi
- Breaking All the Rules by Amy Andrews
- When in Rome by Sarah Adams and Practice Makes Perfect by Sarah Adams
- It Ends with Us (Book 1) by Colleen Hoover and It Starts with Us (Book 2) by Colleen Hoover
- Happy Place by Emily Henry
- The Happiness Project by Gretchen Rubin
- Things We Never Got Over (Knockemout Book 1) by Lucy Score
Looking for something to color? Check out these
Instantly download and print!
The full product description for the Self-Love Coloring Pages is available on the Etsy listing. Click on the links provided for more information!
Sight and Visual Self-Soothing Techniques and Tools:
- Wear an Eye Mask
- Wear the TheraICE Migraine Relief Cap
- Dim the lights or use lamp light
- Read a book
- Color
- Journal
- Draw or Doodle
- Soothing Colors
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Self-Soothe with Touch ✋
In addition to sight, I have found touch and physical stimulation to be one of the most effective self-soothe coping techniques. It helps to reconnect and bring you back into your body, as opposed to constantly being in your thoughts.
Soothing Touch and Soothing Self-Touch:
A soothing touch can be achieved in a lot of different ways. Soft plushy blankets or sweaters, a weighted blanket, petting or holding an animal, holding a stuffed animal or other plush toy, taking a bath or shower, etc.
My favorite technique is to hold and squeeze a Squishmallow. The plushiness is perfect and has genuinely helped ease my anxiety. This Squishmallows Mystery Pack comes with 3 8in. Squishmallows and it’s a surprise which ones you get! How fun!
In addition, soothing self-touch is another great coping tool. Especially when trying to be present within your body and in the present moment. This can be achieved by hugging yourself, massaging different parts of your body, applying lotion or body oil to your skin, applying moisturizer or oil to your face during skincare, and so on.
Apply lotion to my skin is one of my favorite self-soothing techniques. My all-time favorite lotion is HEMPZ Body Lotion, I highly recommend it for self-soothing! My top 3 scents are Exotic Green Tea & Asian Pear (my absolute favorite!), Fresh Coconut & Watermelon, and Hempz Original.
Cold Temperature:
Utilizing cold temperature can also be an effective tool, which helps to activate the parasympathetic “rest” nervous system. For example, you can take a cold shower (or end your shower with cold water). Additionally, you could put a cold washcloth or ice pack over your forehead, eyes, or the back of your neck. Splash your face with cold water. You could also put your face in front of a fan, or front of the air conditioner in your car.
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Fidget Toys:
Fidget Toys are another one of my favorite self-soothing tools. There are a ton of options, and they’re usually small enough to keep on hand at all times. For example, in your pocket, on your desk, bedside table, in your purse or backpack, and so on. I’ll include my favorites, you cannot go wrong with these! You’ll love them!
My Go-To Fidget Toys I Know You Will Love (Adult, Teen, & Kid Friendly):
- Infinity Cube Sensory Fidget Toy
- Mini Stress Balls for Adults and Kids
- Stretchy Caterpillars (Love that they stretch, and I love the texture of them)
- Wacky Tracks Snap and Click Fidget Toys
- Squish Dude (sand filled)
Touch and Physical Self-Soothing Techniques and Tools:
- Soft blanket or sweater (Here’s a Great Soft Blanket Option! It’s large and comes in a ton of colors!)
- Weighted Blanket (Here’s a Great Weighted Blanket Option!)
- Petting and holding an animal
- Hold a stuffed animal or plush toy (Squishmallow!)
- Take a Bath or Shower (Hot or Cold)
- Give yourself a Hug
- Give yourself a Massage
- Apply Lotion to Your Skin (Hempz Lotion!)
- Utilize Cold Temperature (shower, cold washcloth, cold water, ice-packs, etc.)
- Fidget Toys
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Self-Soothe with Sound 👂
Listening to calming music, instrumental music, nature sounds, and even meditations can do wonders for self-soothing. It helps to calm the brain into a more relaxed state, as opposed to loud, chaotic, or irritation audio stimulation. Focusing on the sounds or lyrics can help you come back to the present moment.
Using noise-cancelling headphones is the perfect way to practice sound and auditory self-soothing techniques. I have these Bose QuietComfort Wireless Noise Cancelling Headphones, so I feel comfortable recommending them! They’re amazing! They’re comfortable and have a long battery life. They’ve also helped me focus more on my meditation practice, auditory self-soothing, and with some auditory sensory sensitivities, as well.
Another great option would be to use a speaker! Here is the speaker I use and LOVE, the DOSS SoundBox Touch Wireless Bluetooth Speaker! It is a GREAT price, has great sound quality, is Bluetooth, and there a ton of colors to choose from!
My Favorite Free Meditations on YouTube:
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Utilize the Adventures of Self-Love Spotify!
Click the links below for the Nature Sounds playlist, the Calming Instrumental Music playlist, and the In My Feels Self-Love Playlist. Don’t forget to check out the other self-love playlists, as well!
Sound and Auditory Self-Soothing Techniques and Tools:
- Meditate
- Listen to Calming Music
- Use Noise Canceling Headphones (Bose QuietComfort Wireless Noise Cancelling Headphones)
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Self-Soothe with Smell 👃
Smell and olfactory senses can be powerful and effective. There are multiple ways to create a cozy, soothing, and comforting environment and atmosphere.
Using aromatherapy with candles, essential oils, essential oil diffusers, etc. is a quick and easy way to stimulate your senses to help shift your brain and body into self-soothe mode.
Comforting and nostalgic smells can also be effective. Certain perfumes, colognes, or body sprays trigger happy memories or connotations with that scent.
A meal or dessert with a scent or aroma that brings you comfort that either you, your parents, significant other, friends, etc. have made for you in the past can also provide self-soothing experiences. It could be food from a restaurant or bakery, as well.
Smell and Olfactory Self-Soothing Techniques and Tools:
- Light a candle (Here’s a Great Candle Option!)
- Essentials Oils and Essential Oil Diffusers
- Air Fresheners
- Nostalgic Smells
- Perfume, Cologne, or Body Spray
- Meal or Dessert that brings you comfort
- Fresh air
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Self-Soothe with Taste 😛
Taste and the gustatory system is another great tool to create a self-soothe experience. This one can be a little tricky since it isn’t always as easily accessible, but there are some great simple options to keep on hand.
Fresh Air:
First and foremost, getting some fresh air is always recommended. Open the window, step outside for a minute, take a blanket and lay in the grass, or take a walk. Plus, going outside is beneficial to your mental health, in general.
Comforting Drinks, Beverages, Food:
Comforting drinks or beverages are a great option. Such as herbal tea, hot chocolate, juice, and so on. Though warm beverages feel a little more cozy, it is not required. Sometimes in the middle of Summer the last thing you want is a hot chocolate, for example. Important reminder, I recommend staying away from caffeinated beverages whenever possible. Caffeine is a stimulant, so it can have the opposite effect of what you’re trying to achieve with self-soothing.
Alongside the olfactory senses, eating a meal or dessert that is associated with comforting and pleasant memories is a great way to self-soothe. That being said, keep an eye on eating habits to assure it does not turn into an unhealthy relationship and dependence on food. Though, indulging every once in a while is also good for you.
Eat Something with a Strong Taste or Flavor:
Eating something with a strong taste and flavor can help you reconnect with your body and bring you to the present moment. Such as something sour, or spicy. Sour candies are a great option, because you can have some on hand for when you need them (I recently tried these freeze dried sour candies!). They usually don’t take up too much space either. Gum or mints are another good option for the same reasons (Trident Minty Sweet Twist Sugar Free Gum).
Mindful Eating:
Mindful eating can be an effective way to self-soothe, as well. Essentially, you’re trying to solely focus on eating and the food or beverage you’re having using all of your senses. This can help you to slow down, experience your food without distractions, and be in the present moment.
Taste and Gustatory System Self-Soothing Techniques and Tools:
- Comforting Drinks or Beverages (Tea, Hot Chocolate, Juice, etc.)
- Yogi Honey Lavender Stress Relief Tea
- Celestial Seasonings Fruit Tea Sampler Herbal Variety Pack
- Nestle Rich Chocolate Hot Cocoa Mix (Use Oatmilk for your Cocoa, trust me)
- Try and avoid Caffeinated/Stimulating Drinks or Beverages
- Eat a Comforting Meal, Dessert, or Treat
- Strong Flavors (Sour, Spicy, etc.)
- Freeze Dried Sour Candies
- WARHEADS – Extreme Sour Hard Candy
- Sour Power Quattro (Love these!!)
- Trident Minty Sweet Twist Sugar Free Gum
- Mindful Eating
5-4-3-2-1 Technique
The 5-4-3-2-1 Technique is popular, as well as easy and accessible. It can help reduce stress and anxiety. This is a grounding technique that utilizes all five senses to bring you back into your body and the present moment. You can practice this just about anywhere, so it’s a great tool to have in your self-soothe toolbox.
First, focus on 5 things you can SEE 👀
Use sight and visual stimulation to find 5 different things in your environment to look at. With each individual choice, try and notice as many features as you can. Size, shape, color, symbols, words, etc. Note: Limit it to 5 things so you do not overwhelm or overstimulate yourself.
Next, focus on 4 things you can TOUCH ✋
Don’t overthink it, do simple things. Feel your shirt or sweater, touch your ring or necklace, rub your arms or legs, touch a pen or paper, pet your animal, and so on. Take your time with each, and notice different characteristics and textures. Is it soft, squishy, rough, gritty, hard, heavy, or light?
Then, focus on 3 things you can HEAR 👂
Sound can be overstimulating, and sometimes is the reason you need to self-soothe in the first place. Although it’s easy to notice loud or annoying sounds first, try and focus on more calm sounds that usually go by the wayside. Such as, leaves blowing in the wind, the hum of an electronic or appliance, or a body of water or water feature, for example.
Afterward, focus on 2 things you can SMELL 👃
This one can be tricky at times, but smell and the olfactory senses can be powerful. Especially with calming and pleasant scents and aromas. If available, this would be a great time to apply lotion, hand-sanitizer, lip-balm, perfume, or essential oils. In a pinch, you can focus on a smell around you, the smell of your hair or your shirt, any candy or gum you have close by, etc.
Lastly, focus on 1 thing you can TASTE 😛
Again, this can be a little tricky depending on the situation. Try and have something on hand whenever possible. Bonus, something associated with a calm or pleasant memory. Such as gum, mints, candy, a snack, or a drink or beverage. Take the time to focus on the texture and taste to calm your mind and ground yourself.
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Self-Soothe Box or Self-Care Box
Creating a Self-Soothe Box is a great tool to easily implement self-soothing practices whenever you need them, which can promote regular self-care and self-love practices in your life.
It’s also a great “homemade” gift for a child, teenager, friend, loved one, family member, co-worker, etc. to promote self-care and self-love in their lives.
Choose from this post your favorite self-soothe tools, or mix-and-match to perfectly curate a self-soothe box to make self-soothing that much easier.
Everything You Need to Create the Perfect Self-Soothe Box:
- Eye Mask 👀
- TheraICE Migraine Relief Cap 👀
- Self-Love Activity Book Printable 👀
- Self-Love Coloring Pages 👀
- Self-Love Affirmation Cards 👀
- Soft Plushy Blanket ✋
- Squishmallows ✋
- HEMPZ Body Lotion ✋
- Infinity Cube Sensory Fidget Toy ✋
- Mini Stress Balls for Adults and Kids ✋
- Stretchy Caterpillars ✋
- Wacky Tracks Snap and Click Fidget Toys ✋
- Squish Dude ✋
- Bose QuietComfort Wireless Noise Cancelling Headphones 👂
- Adventures of Self-Love Spotify! 👂
- Candle 👃
- Yogi Honey Lavender Stress Relief Tea 😛
- Celestial Seasonings Fruit Tea Sampler Herbal Variety Pack 😛
- Nestle Rich Chocolate Hot Cocoa Mix 😛
- Freeze Dried Sour Candies 😛
- WARHEADS – Extreme Sour Hard Candy 😛
- Sour Power Quattro 😛
- Trident Minty Sweet Twist Sugar Free Gum 😛
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There you have it, the Best Tips and Tools to Successfully Self-Soothe.
The ability to self-soothe is a wonderful and helpful tool to have in your toolbox. What would you have in your self-soothe box? Do you have a favorite self-soothing technique? What is your go-to? Lotion, tea, fidget toys, sour candy, calming music, or a plush toy? I’d love to hear all about it!
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