How to self-soothe when you feel overwhelmed and anxious
Everyone feels overwhelmed at some point in their life. For some it can be every once in a while, and for others, it can be a constant feeling. Regardless of how often you feel overwhelmed, it’s important to have tools that help you find calm and reset your mind and body. One of my favorite techniques is using all five senses to self-soothe. By focusing on sight, sound, touch, taste, and smell, you can ground yourself and reduce the stress of everyday life. Here’s how you can practice self-soothing today:
Sight: Focus on calming visuals
Look at nature, like a tree or the sky, or view soothing images, like soft landscapes or photos of happy memories. Dimming the lights can also help create a calming atmosphere. Focus on details like color, texture, and size.
Sound: Listen to soothing sounds
Play calming music, nature sounds, or try binaural beats to help shift your focus. You can also focus on your own breath, listening to each inhale and exhale to ground yourself. Notice the volume and patterns of the sounds.
Touch: Ground yourself with tactile sensations
Hug yourself or apply gentle pressure to your hands. Hold something soft, like a blanket or smooth stone. You can also try progressive muscle relaxation to release tension. Notice how it feels in your hands, is it soft, squishy, firm, or rigid?
Taste: Savor comforting flavors
Sip herbal tea, such as chamomile or peppermint, or enjoy a favorite snack. Eating mindfully helps you slow down and focus on the present moment. Observe the temperature, texture, and taste of what you’re enjoying.
Smell: Use calming scents
Try essential oils like lavender or sandalwood, or step outside to breathe fresh air. Scented candles or incense can also create a peaceful environment. Focus on how pleasant it is to smell something and how it makes your body relax.
Pro Tip: Combine all 5 senses
For maximum impact, integrate all five senses at once. For example, sit in a dim room with calming music, sip warm tea, hold a soft object, and diffuse essential oils. This multi-sensory approach helps you fully ground yourself and shift away from overwhelm.
Self-soothing using all five senses is a powerful way to manage stress and anxiety. By engaging your senses, you can bring yourself back to the present and regain a sense of calm.
