125 Ways to Self-Soothe to Bliss

It’s easy to get stressed and overwhelmed.

At times, we all need space to calm down, relax and unwind.

Self-soothing is good for your well-being. So the next time you feel anxiety, panic, or agitation, take a moment to self-soothe and return your body to a state of calm.

Here are 125 ideas for self-soothing. I’ve broken them out into your different senses. They all focus on one particular sensation.

Some of the suggestions are great for when you have to self-soothe right there in the moment and others are better when you have longer to reset.

Take a look through the list and be sure to save the ones that work best for you.

Vision (Sight):

1. Look at the horizon or a photo of the horizon.
2. Light a scented candle and watch the flame flicker.
3. Look at a photo of someone you love.
4. Visualize a mental image of a place where you feel safe and calm.
5. Look out the window or at the night sky.
6. Observe a picture or look at photographs on your phone.
7. Watch the sky – notice any changes in cloud movement or colour.
8. Use your vision to focus on something else, like counting how many places you can see a certain colour in the room.
9. Go outside and look at nature with an attentive, mindful eye.
10. Go for a walk and take in the nature around you.
11. Watch a travel movie or video.
12. Go to a museum with beautiful art.
13. Buy a flower and put it where you can see it.
14. Sit in a garden.
15. Watch the snowflakes decorate the trees during a snowfall.
16. Create a Pinterest board of beautiful landscapes or artwork.
17. Colour in an adult colouring book.
18. Stargaze on a clear night.
19. Arrange flowers in a vase.
20. Watch a sunrise or sunset.
21. Visit an aquarium and watch the aquatic life.
22. Rearrange your living space for a new perspective.
23. Observe the detail in a piece of jewellery or a watch.
24. Explore a virtual museum tour online.
25. Use a kaleidoscope and enjoy the changing patterns.

Hearing (Sound):

1. Listen to soothing music.
2. Listen to white noise for calm and quiet.
3. Take a moment of quiet – notice the sounds around you.
4. Listen to a baby gurgling or a small animal.
5. Sit by a waterfall or listen to someone chopping wood.
6. Put on headphones and listen to a podcast.
7. Hum or sing a soothing song.
8. Play an instrument or listen to others playing instruments.
9. Include links to a soundboard, a YouTube video, and a Spotify playlist.
10. Listen to nature around you.
11. Listen to the high-pitched freq you always hear in your ears.
12. Listen to music you like or that calms you.
13. Listen to people talking around you (just the noise, not the words).
14. Play or learn to play an instrument.
15. Close your eyes and become mindful of the sounds around you.
16. Record your own voice reading poetry or a favourite story.
17. Sit in silence for 5 minutes and notice the subtler sounds of your environment.
18. Listen to different genres of music to explore new sounds.
19. Create a sound diary of your day.
20. Notice the sound of your footsteps as you walk.
21. Explore the sounds of different instruments online.
22. Listen to binaural beats for relaxation.
23. Notice the rhythm of your breathing.
24. Listen to the rain or a storm.
25. Attend a live music performance or concert.

Touch:

1. Wash your hands with warm or cold water.
2. Use hand lotion and notice how it feels on your skin.
3. Rub your hands together to create heat.
4. Touch the seams of your clothing.
5. Keep a grounding object like a felted rock in your pocket.
6. Take a shower or bath.
7. Get cosy under a blanket or in front of a fan.
8. Pet your dog or cat or cuddle a baby.
9. Use a cooling towel on your forehead or face.
10. Touch something soft like a blanket or pet.
11. Take a bubble bath.
12. Sink into a really comfortable bed.
13. Float or swim in a pool and feel the water caress your body.
14. Embrace your sense of touch by noticing how a pen feels in your hand.
15. Roll tissue paper into tiny balls and notice the texture of the paper.
16. Brush your hair gently.
17. Wear your most comfortable clothing.
18. Experience the sensation of different fabrics against your skin.
19. Play with kinetic sand or a stress ball.
20. Tactile exploration: Feel various household objects with closed eyes.
21. Lay on the grass or walk barefoot on sand.
22. Hug a stuffed animal.
23. Experience a gentle touch from someone you trust.
24. Use a loofah or body scrub in the shower.
25. Feel the breeze on your skin on a windy day.

Taste:

1. Drink a cold glass of water and notice the cooling effect.
2. Have a snack or make your favourite comfort food.
3. Drink a hot cup of tea or coffee and notice the warmth.
4. Slowly eat a piece of hard candy.
5. Savour a special treat, eating it slowly.
6. Cook a favourite meal.
7. Eat one thing mindfully, really savouring the tastes and textures.
8. Treat yourself to a favourite dessert and slow down to enjoy it.
9. Taste something tart, like a lemon or orange, and pay attention.
10. Go to a potluck and eat a little bit of each dish, mindfully tasting each new thing.
11. Experiment with new spices or herbs.
12. Try a flavour of ice cream you’ve never had before.
13. Enjoy a piece of dark chocolate, letting it melt slowly in your mouth.
14. Sip on a smoothie with multiple ingredients.
15. Taste fresh fruit or vegetables from a farmer’s market.
16. Discover a new restaurant or cuisine.
17. Savour a spoonful of honey or peanut butter.
18. Chew a new flavor of gum.
19. Try different types of teas or coffees.
20. Enjoy a slice of fresh bread with butter.

Smell:

1. Smell breakfast being cooked at home or in a restaurant.
2. Notice all the different smells around you.
3. Walk in a garden or woods after rain and breathe in the scents.
4. Light a scented candle or incense.
5. Bake something and take in all the smells.
6. Scents that soothe you: light a candle, incense, bake bread or go to a bakery.
7. Place essential oils on the inside of your wrists and breathe deeply.
8. Burn incense or light a scented candle.
9. Open the windows and breathe in the fresh air.
10. Focus on whatever scent is in the air, identifying or breaking it down into its components.
11. Go to a florist and smell different types of flowers.
12. Smell fresh herbs or spices.
13. Notice the different smells in a grocery store.
14. Smell your favorite book or magazine.
15. Enjoy the smell of fresh laundry.
16. Walk past a bakery and take in the sweet aroma.
17. Smell the earth after rain.
18. Use aromatherapy diffusers with different oils.
19. Smell perfumes or testers in a store.
20. Smell fruits with distinct aromas like citrus or melon.

Movement:

1. Take a brisk walk or do some basic yoga stretches.
2. Swing on a swing set.
3. Do the “legs up the wall” yoga pose for relaxation.
4. Dance to your favorite music.
5. Stretching: Engage in gentle stretching exercises to relieve muscle tension.
6. Walking: Go for a leisurely walk, focusing on the rhythm of your steps.
7. Yoga: Practice yoga poses or sequences to connect with your body in a mindful manner.
8. Clench and unclench your fists.
9. Perform a daily ritual like making coffee or making your bed.
10. Roll your head gently to relax neck muscles.
11. Practice tai chi or gentle martial arts.
12. Jump rope or hula hoop for fun.
13. Take a bike ride around your neighborhood.
14. Swim leisurely focusing on the feel of water.
15. Practice different breathing exercises.
16. Mimic animal movements (e.g., bear walk, crab walk).
17. Engage in playful activities like tag or hide and seek.
18. Participate in a group exercise class.
19. Use a hula hoop or play with a frisbee.

Nature Engagement:

1. Plant flowers or a small garden.
2. Feed birds and observe their behavior.
3. Collect leaves, rocks, or shells.
4. Sit by a body of water and watch its movement.
5. Go fruit or berry picking.
6. Take photos of nature with your phone or camera.
7. Watch the behavior of pets or animals at a park.
8. Lay down on the ground and watch the cloud formations.
9. Sit under a tree and notice the light filtering through the leaves.
10. Create an indoor herb garden.

Creative Expression:

1. Mould shapes with clay or playdough.
2. Create a vision board or dream board.
3. Sing your favourite songs out loud.
4. Build something with LEGO or building blocks.
5. Start a scrapbook or a photo album.
6. Try out a new hobby like pottery or woodworking.
7. Decorate a plain shirt or bag with fabric paints.
8. Design and write your own postcards.
9. Decorate your living space with DIY crafts.
10. Compose music or create a song playlist.