What is Self-Soothing? How to Calm Your Nervous System with Your Mind and Body Using the Five Senses (and more)

When emotions feel overwhelming, the mind and body often need help settling down. This is where self-soothing comes in; a set of tools and strategies that help us regulate big feelings and bring our nervous system back into balance.

Unlike self-care, which is often proactive and long-term (like getting enough sleep or exercising regularly), self-soothing is more immediate. It's something we turn to in the moment; when anxiety spikes, when sadness hits, when we're overstimulated, or when shame takes over.

Types of Self-Soothing

Self-soothing draws heavily on the five senses, plus body-based and cognitive techniques. Each person responds differently, so it’s important to explore what works best for you.

Below, you'll find a breakdown of different types of self-soothing, how they work, and examples to try. You’ll also see which emotions these tools can be especially helpful for.

Scroll to the bottom to view the full visual table included in this blog.

1. Tactile Soothing (Touch-Based)

Engaging your sense of touch can calm the nervous system by providing physical comfort and sensory grounding.

Try:

• Wrapping yourself in a weighted blanket

• Taking a warm bath or shower

• Holding a soft object like a stuffed animal

• Applying lotion with slow, intentional movements

• Using a textured grounding object like a smooth stone or fidget toy

Helpful for: anxiety, fear, overwhelm, shame

2. Auditory Soothing (Sound-Based)

Sound can settle the mind or create a sense of calm when you're overstimulated or anxious.

Try:

• Listening to calming music or nature sounds

• Wearing noise-canceling headphones

• Humming or singing to yourself

• Tuning in to a familiar, soothing podcast

Helpful for: anxiety, loneliness, overstimulation

3. Visual Soothing (Sight-Based)

Gentle, pleasing visuals can help refocus the mind and slow racing thoughts.

Try:

• Watching calming nature videos

• Looking at peaceful images or photos of loved ones

• Dimming the lights or using soft lighting (like candles or salt lamps)

• Coloring or doodling

Helpful for: sadness, boredom, dissociation

4. Olfactory Soothing (Smell-Based)

Our sense of smell is strongly linked to memory and emotional regulation.

Try:

• Using essential oils like lavender or eucalyptus

• Smelling something nostalgic or familiar (like a favorite lotion or blanket)

• Burning a favorite candle or incense

Helpful for: anxiety, grief, grounding, dissociation

5. Gustatory Soothing (Taste-Based)

Taste can provide comfort and mindfulness, especially when used intentionally.

Try:

• Drinking warm tea or broth

• Eating something with interesting texture or flavor (like a mint or crunchy snack)

• Savoring a small piece of chocolate or favorite comfort food

• Staying hydrated with flavored water or Propel

Helpful for: grounding during anxiety, dissociation

6. Movement-Based Soothing (Somatic)

Gentle, mindful movement can release tension and help regulate emotional energy.

Try:

• Rocking back and forth in a chair

• Doing gentle stretches or yoga poses

• Tapping (like EFT tapping)

• Shaking out your arms or legs

Helpful for: shame, sadness, overwhelm, grief

7. Cognitive or Emotional Soothing

These techniques use your thoughts, inner dialogue, and awareness to soften emotional intensity.

Try:

• Journaling your feelings

• Practicing self-compassion phrases (“I’m doing the best I can”)

• Naming the emotion that you are feeling

• Visualizing a safe place or peaceful memory

Helpful for: shame, sadness, overwhelm, grief

Final Thoughts

Self-soothing is not about escaping your feelings; it’s about tending to them with care. Whether you're feeling disconnected, anxious, or emotionally flooded, there is always a tool available to bring you back to center.

Exploring these techniques is a powerful way to learn what helps you feel safe and settled. Over time, they become a trusted toolkit to support yourself with compassion in moments that feel too heavy to carry alone.