Self-soothing behaviour occurs when people engage in self-calming behaviour, either consciously or unconsciously. Sometimes, when little thought is given to this, people may resort to overeating junk food, excessive shopping, or increasing their alcohol intake to self-soothe.As babies, we self-soothe when upset by hugging a teddy bear or a parent. Over time, we learn unhealthy ways to self-soothe, which can have adverse effects in the long run. Learning the right strategies to self-soothe may help regulate your emotions under stress and anxiety.
Use your five senses to self-soothe. You can do this by Going for a swim or having a warm bath or shower can be an excellent way to regulate emotions. You can also use air fresheners or scented candles to soothe and enhance your sense of smell. Warm soup or regular sips of flavoured tea can also be helpful. You can also watch the sunset, nature, or the waves on the beach, listen to your favourite music, watch comedy movies to have a good laugh and socialise and share.Our culture views crying as a weakness and sometimes even discourages it. However, crying can be a form of self-soothing that helps to calm you.
You can use imagery to self-soothe. Take a 10-minute break from your usual routine. Sit in a quiet, comfortable spot. Close your eyes and imagine your favourite holiday spot, such as relaxing on a beach in the sun. What can you see? What can you hear? Can you feel anything? The wind? What can you smell? Can you taste anything? Your favourite cup of tea?
You can use your breath to self-soothe. Sit or lie down in a comfortable position and close your eyes. Place one hand on your chest and the other on your belly. Breathe in and out. Feel your chest moving up and down as your breath goes in and out. You may also feel yourself calming emotionally as you breathe in and out. This is an excellent way to self-soothe. You can use this mindfulness exercise to self-soothe. Sit in a quiet place and breathe deeply for a few rounds. Now, start noticing your breath and how it goes inside and outside your nostrils.
Next, start noticing your thoughts and how they influence how you feel. Let it go as if clouds are passing through the sky. Do the thoughts cause any physical sensations in the body? Notice them. Now, notice the sounds around you. Describe ONE sound and focus on that ONE sound for a few seconds. Then, notice ONE thing you can see and focus on for a few seconds. Now, notice ONE smell and focus on that for a few seconds. Notice ONE feel nine where you are sitting or standing) for a few seconds. Practice everyday for the best results. After a hard day’s work, you can have a relaxing warm bath with scented candles. Lie down in a mildly lighted room and visualise your stress going out of your body via your toes and peace entering your body from the top of your head. This is an excellent way to self-soothe.
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