The stress of dealing with everyday things like stuff around the house, running to work, being at work, interactions with friends and family can mount up. It’s not unusual to find yourself becoming so emotional you react in the moment, and not always in a good way. Compounded by feelings of regret, and rumination over how you could have handled things differently, you may find yourself struggling to cope with all that life throws at you.

Learning to use positive self-soothing techniques may be your way to soften the blows and react to stressors in a more positive light. Emotion focused coping, “using skills for processing and dealing with feelings that arise due to stressful situations”, helps you manage your emotional responses to problems so you can be in a better frame of mind to deal with solving the problem itself.

One such self-soothing practice is to engage your five senses in comforting activities. This can help take the focus off what’s bothering you and turn it instead to something that can bring you a sense of calm. It’s a coping strategy which can be implemented at the beginning of the day to get grounded for what lies ahead or at the end to unwind and release those thoughts about any perceived irritations of tomorrow. You can start by placing your attention on one sense, or select one to begin with and continue on through the rest:

See: The sights of nature like clouds rolling by, flowers in the garden, a sunrise, a sunset. Look at photos of pets, loved ones, happy places you’ve been or want to go to. Dim the lights, watch a movie with lush backgrounds and actors who are easy on the eyes.

Hear: The sounds around you like birds chirping, rain on the roof, the breeze through the trees. Listen to your favorite music, ocean waves, white noise, chimes or a peaceful podcast. Sing yourself a song, recite positive affirmations, pop some bubble wrap.

Touch: Your items of comfort like wrapping up in a favorite blanket, putting on cozy clothes, knitting or snuggling with your pet. Stretch your muscles, feel your feet on the ground when you walk. Play with silly putty, take a hot bath or shower, hug a pillow.

Smell: The good stuff like fresh cut grass, cookies baking, your favorite lotion or perfume. Light a peppermint scented candle, use lavender in an aromatherapy diffuser or burn frankincense incense. Make popcorn, put up a pot of coffee, stop and smell the roses.

Taste: Things mindfully, and in moderation, savoring each bite and sip. Enjoy fresh fruit, a smoothie or a cup of tea. Have small treats like hard candy, gum or mints. Choose healthy snacks over fast-food options, eating your favorite meal at a restaurant or prepared at home.

If you are in need of self-soothing in the moment, countdown from your stress by using the 5-4-3-2-1 Method. A grounding technique for when you’re feeling overwhelmed, it allows you to redirect your thoughts away from worry by using your senses as a launch pad to get back to the present. Especially useful when experiencing social anxiety, this mindfulness technique can be practiced anywhere, anytime.

Take a deep breath, start by looking around and focus on 5 things you can see. Move through the countdown to 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. This system of traveling through your senses steers you toward self-soothing and away from uneasy thoughts and feelings. Having a quick relief coping skill packed in your toolbox gives you instant access to quelling your nerves and resetting your thoughts so you can move on with clarity and confidence.

Give yourself some time to try out different senses with different methods to determine which systems work best for you. Even when it seems like everything’s coming at you, you have the power to choose how you respond. And the more self-soothing coping skills you have under your belt the better you can become at dealing with distressing feelings in a positive, productive way.

Making a habit of using self-soothing techniques in a time of stress takes patience, practice, and sometimes a guiding hand. The Recovery Coach NY has teams of Mental Health and Accountability Coaches who are ready to work with you to discover the tools and techniques that can develop the skills you need to get you on your way. For more information have a confidential conversation with Cindy via phone at 631-921-4085 or reach her directly via email here.

Whatever stage of mental health recovery you are in, whatever level of support you need, a member of our coaching team can guide you through assessing your strengths and developing goals for next steps. The Recovery Coach NY honors all paths of recovery with years of experience and a vast array of resources that can support those in need find the way to the life of joy and purpose they deserve. We come with an empathetic ear and solution-oriented actions that can begin to bring the relief you or your loved one seek.

We provide Recovery Coaching, Mental Health Support & Coaching, Sobriety & Mental Health Companionship, Executive Function & Accountability Coaching, Academic Coaching & Scholastic Support, Safe Transport, Case Management, Psychedelic Integration Coaching, Intervention and Emergency Services. For more information and additional services, go to our website.

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