Helpful Handouts, Uncategorized

Distress Tolerance Handout 8

Self-Soothing

A way to remember these skills is to think of soothing each of your FIVE SENSES. 

With Vision

  • Look at the stars at night
  • Look at pictures you like in a book
  • Buy one beautiful flower
  • Make one space in a room pleasing to look at
  • Light a candle and watch the flame
  • Set a pretty place at the table using your best things
  • Go people watching or window shopping
  • Go to a museum or poster shop with beautiful art
  • Sit in the lobby of a beautiful hotel
  • Look at nature around you
  • Walk in a pretty part of town
  • Watch a sunrise or a sunset
  • Go to a dance performance, or watch it on TV
  • Be mindful of each sight that passes in front of you
  • Take a walk in a park or a scenic hike
  • Browse through stores looking at things
  • Other

With Hearing

  • Listen to soothing or invigorating music
  • Pay attention to sounds of nature (waves, birds, rainfall, leaves rustling)
  • Pay attention to the sounds of the city (traffic, horns, city music)
  • Sing to your favorite songs
  • Hum a soothing tune
  • Learn to play an instrument
  • Burn a CD or make an iPod mix with music that will get you through tough times. Turn it on.
  • Be mindful of any sounds that come your way, letting them go in one ear and out the other
  • Turn on the radio.
  • Other

With Smell

  • Use your favorite soap, shampoo, aftershave, cologne, or lotions, or try them on in the store
  • Burn incense or light a scented candle
  • Open a package of coffee and inhale the aroma
  • Put lemon oil on your furniture
  • Put potpourri or eucalyptus oil in a bowl in your room
  • Sit in a new car and breathe the aroma
  • Boil cinnamon. Make cookies, bread or popcorn
  • Smell the roses
  • Walk in a woodland area and mindfully breathe in the fresh smells of nature
  • Open the window and smell the air
  • Other

With Taste

  • Eat some of your favorite foods
  • Drink your favorite soothing drink, such as herbal tea, hot chocolate, a latte, or a smoothie
  • Treat yourself to dessert
  • Eat macaroni and cheese or another favorite childhood food
  • Sample flavors in an ice cream store
  • Suck on a piece of peppermint candy
  • Chew your favorite gum
  • Get a little bit of a special food you don’t usually spend the money on, such as fresh-squeezed orange juice or your favorite candy
  • Really taste the food you eat. Eat one thing mindfully.
  • Other

With Touch

  • Take a long hot bath or shower
  • Pet your dog or cat
  • Have a massage. Soak your feet.
  • Put creamy lotion on your whole body
  • Put a cold compress on your forehead
  • Sink into a comfortable chair in your home
  • Put on a blouse or shirt that has a pleasant feel
  • Take a drive with the car windows rolled down
  • Run your hand along smooth wood or leather
  • Hug someone
  • Put clean sheets on the bed
  • Wrap up in a blanket
  • Notice touch that is soothing
  • Other
FROM DBT SKILLS TRAINING HANDOUTS AND WORKSHEETS, SECOND EDITION, BY MARSHA M. LINEHAN. COPYRIGHT 2015 BY MARSHA M. LINEHAN. PERMISSION TO PHOTOCOPY THIS HANDOUT IS GRANTED TO PURCHASERS OF DBT SKILLS TRAINING HANDOUTS AND WORKSHEETS, SECOND EDITION, AND DBT SKILLS TRAINING MANUAL, SECOND EDITION, FOR PERSONAL USE AND USE WITH INDIVIDUAL CLIENTS ONLY. (SEE PAGE II OF THIS PACKET FOR DETAILS.)

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