Find something that stimulates the ears. Listen to different sounds of animals, instruments, different places during the day and night, or new music. Pay attention to the different textures of music, the variance in notes, or the pauses between each note. 

Eastern Michigan University

This skill is meant to help patients be able to soothe and calm themselves in moments of distress. It includes encouraging patients to use their senses to focus on what they see, hear, feel, smell, and taste around them to help them ground themselves in moments of crisis and distress.

Self-Soothe Skill in Crisis Survival Skills Within Distress Tolerance of Dialectical Behavior Therapy

20 DBT worksheets and dialectical behavior therapy skills. PositivePsychology.com. (2021, February 7). Retrieved October 3, 2021, from https://positivepsychology.com/dbt-dialectical-behavior-therapy/. 

20 DBT Worksheets and Dialectical Behavior Therapy Skills

Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). The Guilford Press. https://survivingcptsd.files.wordpress.com/2018/01/dbt_skills_training_handouts_and_worksheets_-_linehan_marsha_srg_.pdf
- The manual has 3 modules: distress tolerance, emotion regulation, and interpersonal effectiveness. Each module has handouts, which are essentially the lesson plans with descriptions and teachings of the skill. 

DBT Skills Training Manual

Find something that is soothing to the eye. Look at something strange, beautiful, abstract or unique. Examples include looking at flowers, city lights, sunrise or sunset, or going to galleries. The goal is to look at something and be mesmerized by it.

Self-Soothe Skill: Sight

Self-Soothe Skill: Hearing

Patients have to find something that has a lovely aroma. They can use their favorite shampoo, soap, or lotion. They can do Walking outside after the rain and observing the scent of nature. The goal is to have the sense of smell stimulated. Patients ideally should Explore different aromas and try to add labels to what is being inhaled.

Self-Soothe Skill: Scent

 patients can find a type of food that offers the taste buds a new experience. They can eat their favorite foods or be creative and trying something they have never tried before. Patients can suck on something sour or sweet and observe their reactions to it.  

Self-Soothe Skill: Taste

Finding objects with different textures. Feel the soft blanket, porcelain figures, papers of a book, a squishy, or anything else that feels nice to the touch. Being mindful and curious when exploring different textures and tactile sensations.

Learn Before

Related