When emotions start running high, whether from anxiety, anger, or that “I can’t take one more thing” feeling, it can be really hard to calm down. That’s where DBT self-soothe strategies come in.
In Dialectical Behavior Therapy (DBT), self-soothing means using your five senses to help your body and mind relax. These skills don’t erase the pain — they just make it a little easier to stay grounded and ride the emotional wave until it passes.
Below are seven sensory-based ways to self-soothe when you need to find calm again.
Sight
What you see around you affects how you feel. Try surrounding yourself with things that bring comfort or a sense of order, like soft lighting, plants, or a tidy space.
You can also intentionally seek out beauty; watch the sunset, look through old travel photos, play a cozy video game, or even put on a calming YouTube video like ocean waves or gentle rain. When your surroundings feel peaceful, your mind often follows.
Sound
Sound can be grounding, especially when emotions are loud inside your head. Try playing music that fits the mood you want, soft, steady, or even slightly uplifting.
Rain sounds, piano instrumentals, or nature soundtracks can help you relax. You can also focus on natural background noises, like your breathing or the hum of a fan, and really listen mindfully. Sometimes your nervous system just needs a quieter rhythm to follow.
Smell
Scent connects directly to the emotional part of the brain, which is why certain smells can instantly shift your mood.
Light your favorite candle, put on a little lotion, or make tea that smells cozy. If you love fresh air, step outside and take a few slow breaths. The goal is to notice and savor the scent – even for just a few seconds.
Taste
Taste is a simple but powerful grounding tool. Choose something comforting and slow down while you eat or drink it.
Maybe it’s a sip of coffee, a piece of chocolate, or a crunchy snack. Notice the flavor, the texture, and how it feels to swallow. It’s not about distraction, it’s about letting your senses remind you that you’re here, and you’re safe right now.
Touch
Touch can be an effective way to send your body a signal of safety. Wrap yourself in a blanket, hold a warm mug, pet your dog or cat, or take a warm shower.
You might also ground yourself physically, such as pressing your feet into the floor, feeling the texture of what you’re holding, or placing a hand over your heart. These gentle sensations can remind your body that it’s okay to relax.
Combine the Senses
Sometimes the best reset comes from blending multiple senses. Sit outside and feel the breeze on your skin (touch), listen to the birds (hearing), and watch the light through the trees (sight).
When you combine sensory experiences, your body anchors more fully in the present, which helps regulate emotions faster, especially if you tend to dissociate or feel detached under stress.
Create a Sensory Reset Ritual
Sometimes it can be helpful to plan ahead for stress by having a prevention plan or something to fall back on when stress comes out of the blue (as it sometimes does). Think of this as a mini routine that gently signals “c’mon, body, it’s time to calm down.”
For example:
- Light a candle or open a window (sight/smell)
- Stretch your shoulders and breathe slowly (touch/sound)
- Sip something warm like tea or cocoa (taste)
- Play a relaxing song or white noise (hearing)
Make it your own, maybe one you do every morning before work, or every night before bed. Over time, your body will start to associate this small ritual with safety and grounding, making it easier to access calm when you really need it.
Final Thoughts
Self-soothing isn’t about pretending you’re fine. It’s about giving yourself a small moment of peace in the middle of chaos or a reminder that you have control over how you care for yourself. When you practice using your senses intentionally, you’re not avoiding emotions; you’re learning to move through them with kindness and presence. Happy self-soothing!
If you want more help with skills like this, join our skills training groups or schedule with a therapist at CCDBT. We’d love to go more in-depth with this skill and many more like it!