SOOTHE

Let one sense receive something kind.

DBT self-soothing uses deliberate sensory attention. Choose what is actually pleasant for you; no purchase or particular response is needed.

Choose one skill.

You can stop, change skills, or seek support.

See

Distress tolerance · Self-soothe / vision

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Look at something you find pleasant: a patch of light, a color, or a familiar view. Attend to its details rather than searching for something more impressive.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Hear

Distress tolerance · Self-soothe / hearing

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Choose a sound you find pleasant, at a comfortable volume. Listen to it deliberately for a short while. Notice what you actually hear.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Smell

Distress tolerance · Self-soothe / smell

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Notice an available pleasant scent that is safe for you. No scented product is needed. Skip this sense if scents irritate you or are not accessible.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Taste

Distress tolerance · Self-soothe / taste

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. If eating or drinking is appropriate, notice a small amount of a familiar pleasant taste. Give its flavor your attention. Follow your own dietary and medical needs.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Touch

Distress tolerance · Self-soothe / touch

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Attend to a comfortable texture, your chair, or gentle warmth. Choose safe temperatures and a sensation you welcome. Stop or change it if it is unpleasant.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Five channels

Distress tolerance · Self-soothe

Notice. Notice your current posture, breathing, and urge to act.
Name. Name the present situation as simply as you can.
Choose. Choose this invitation if it suits the moment. You can leave it at any point.
Try. Choose one pleasant sensory experience. If useful, move to another available sense. You can use sight, sound, scent, taste, or touch in any order, skipping any that are unavailable or unwelcome.
Observe. Notice what followed, including little or no change. Decide what the situation needs next.

Notice what is already here.
Include a little more.
Listen for what changes.
And return when you choose.