Create a Self-Soothe Kit Using Your Five Senses
When the world feels like too much—when your heart is racing, your thoughts are spiralling, or you're teetering on the edge of overwhelm—it can be hard to remember what helps. That’s where a self-soothe kit comes in.
Rooted in Dialectical Behaviour Therapy (DBT), a self-soothe kit is a small collection of sensory-based tools designed to calm your nervous system, ground you in the present moment, and bring a sense of safety when everything feels chaotic. It's not about avoiding hard feelings—it's about giving yourself what you need to ride the wave of distress without drowning in it.
Let’s break it down using the five senses: touch, taste, smell, sound, and sight. You can create a physical kit in a box or bag, or make a digital version with photos, playlists, and notes. The beauty of it is that it’s personalised—it’s about what soothes you.
Sight – What calms or inspires you visually?
Sight can be powerful when your brain is on high alert. Gentle or beautiful visuals can shift you out of a fight-or-flight state and into something softer.
Ideas to include:
A photo of someone or something that makes you feel safe.
A small postcard of a peaceful landscape or artwork.
A mini lava lamp or glitter jar.
A list of your favourite comforting shows or nature videos.
A printed quote or affirmation that feels true, not just fluffy.
DBT tip: Visual input can help anchor you in the moment. Looking at something calming can lower your arousal levels and reduce rumination.
Sound – What helps you slow down or feel less alone?
We often underestimate how deeply sound affects our mood. Soothing sounds can help you shift out of emotional overwhelm and reconnect with your body.
Ideas to include:
Noise-cancelling headphones or soft earplugs if you’re sensitive to noise.
A playlist of comforting music (classical, nature sounds, lo-fi beats, or nostalgic tunes).
A voice memo from a friend or yourself.
A small handheld music box or wind-up toy.
DBT tip: Try TIP skills if you're in crisis—one part of this is using paced breathing or sound to regulate your parasympathetic nervous system.
Smell – What scents make you feel comforted or grounded?
Scent goes straight to the limbic system in your brain, which is responsible for emotions. That’s why certain smells can evoke such strong feelings of safety or memory.
Ideas to include:
A small essential oil roller (lavender, rose, bergamot, peppermint).
A piece of fabric sprayed with a scent you love.
Scented lotion or balm.
A tiny sachet of dried herbs like chamomile or rosemary.
DBT tip: Smell can be used for distress tolerance when you're too overwhelmed to think clearly. The goal isn't to feel amazing—it's to feel a little more okay.
Touch – What textures help you feel grounded?
Touch brings you back into your body. When you’re dissociating or on the verge of shutdown, something as simple as holding a weighted object can begin to bring you back.
Ideas to include:
A soft fabric square or fleece.
A smooth stone, worry stone, or piece of jewellery you can rub.
Putty, kinetic sand, or a squishy toy.
A mini hot water bottle or microwavable hand warmer.
DBT tip: Try cold water or holding ice cubes if you're in a high-intensity emotional state. This uses the temperature aspect of the TIPP skills to help shift your body’s chemistry.
Taste – What flavours help you feel nourished or present?
Taste is a direct line to comfort and embodiment. It doesn’t have to be fancy—just something small that reminds you that you’re here, and that you deserve kindness.
Ideas to include:
Your favourite mints or chewing gum.
A small bar of chocolate or sweet.
A sachet of herbal tea.
A tiny jar of honey or peanut butter.
DBT tip: Eating something mindfully—focusing on each sensation—can pull you out of autopilot and into the now. This is particularly helpful during a distress tolerance moment.
Bringing It All Together
You don’t need to include every sense equally. Some people are more soothed by touch and sound than smell or taste. That’s completely fine. Your kit should feel like yours.
You might keep it in a drawer, a backpack, or even a little pencil case. You could write a reminder to yourself on the lid: “Use me before you fall apart.” Or: “You’re doing better than you think.”
The goal isn’t to fix anything—it’s to give yourself a pause, a breath, a hand to hold (even metaphorically), while the storm passes.
Creating a self-soothe kit is an act of radical self-compassion. Especially if you’ve spent years being hard on yourself for “overreacting” or “being too sensitive,” this kit is proof: your emotions are valid, and you deserve support.
Even if that support starts with a favourite scent and a bar of chocolate.
Hello How are you doing today