Copyright ©Karen March Counselling & Therapy Services 2012. All rights reserved. Website by Karmar Website Design

As babies, we were pacified with rocking by a caregiver, or by a comforting object such as a dummy or toy when we were upset.

As adults, we must learn to rely on our own resources, and to identify what we need to soothe ourselves when stressed,angry or anxious.

Self-soothing describes the capacity to calm ourselves when life presents us challenges, in order to regain our sense of equilibrium.

The ways in which a person may self-soothe are varied and highly individual.

However, the most immediately soothing strategies seem to involve at least one of the five senses; Seeing, Hearing, Tasting, Smelling, and Touching.

We can literally find respite and space from the turmoil in our heads, by coming back to the body and our senses.

The following examples provide a starting point to finding your own method to calm emotions:

• Go for a walk, run or swim

• Watch the clouds or water

• Sip a cup of tea

• Listen to upbeat or relaxing music

• Sing to yourself

• Play an instrument

• Do some yoga-like stretching

• Get a massage

• Hug someone

• Use a favourite scented oil burner or candle

• Spend time in the garden

• Play with an animal

• Make something

• Look at photos of a past holiday or somewhere you would like to go

• Focus on deep slow breathing

• Catch up with a good friend

• Soak in a warm bath

• Watch a humorous movie

• Spend time at a favourite cafe