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Using DBT Self-Soothing Skills to Feel Better Every Day

Oct 20, 2025

By Dr. Aaron Ellington, PhD, LPCC-S, LICDC-CS

Everyone experiences stress, sadness, or tension at times—but when those feelings pile up, they can leave you emotionally drained. Dialectical Behavior Therapy (DBT) offers a set of self-soothing skills designed to help you care for yourself in healthy, grounding ways. While these skills are often taught for coping with crises, they can also be used regularly to improve your overall mood and sense of well-being.

Self-soothing is about intentionally engaging your five senses to calm your body and mind. By turning to these skills throughout the week—not just when you’re overwhelmed—you can build resilience and create small moments of peace that add up over time.

Why Self-Soothing Matters

When stress builds, many people turn to unhelpful coping strategies, like withdrawing, overthinking, or numbing out. DBT self-soothing skills offer alternatives that:

  • Reduce emotional intensity
  • Shift focus from painful thoughts to grounding experiences
  • Foster relaxation and comfort
  • Build a toolkit of healthy habits for daily life

Self-Soothing Through the Five Senses

Here’s how you can use each sense to self-soothe on a regular basis:

1. Sight

  • Light a candle and watch the flame.
  • Look at photos that make you smile.
  • Step outside and notice colors in nature.

2. Hearing

  • Listen to calming music or uplifting playlists.
  • Enjoy the sound of rain, waves, or birdsong.
  • Call a friend whose voice brings comfort.

3. Smell

  • Use essential oils or scented lotions.
  • Bake something and enjoy the aroma.
  • Step outside and take in fresh air or flowers.

4. Taste

  • Sip warm tea, coffee, or cocoa slowly.
  • Treat yourself to a favorite snack mindfully.
  • Try something new and savor each bite.

5. Touch

  • Wrap up in a soft blanket.
  • Take a warm bath or shower.
  • Pet an animal or hold something comforting, like a stress ball.

Making Self-Soothing a Regular Practice

Using these skills isn’t just for emergencies—they can be part of your daily routine. Try:

  • Morning reset: Start the day with soothing music or a calming scent.
  • Midday pause: Take 5 minutes to focus on one sense, like sipping tea or noticing your surroundings.
  • Evening wind-down: Use touch (a blanket, warm bath) to signal your body it’s time to rest.

Putting It All Together

Self-soothing skills are small acts of self-care that make a big difference. By engaging your senses in intentional, calming ways, you give your mind and body a chance to reset. Over time, using these skills regularly can reduce stress, improve mood, and create a stronger sense of balance in everyday life.

In Summary: DBT self-soothing isn’t just for crises—it’s a daily practice. By turning to your senses for comfort, you can build more peace and stability into your routine, one small moment at a time. At Behavioral Health Services of Greater Cleveland, we specialize in evidence-based therapies like DBT that are tailored to your unique needs. Contact us today to schedule a consultation and explore the best options for your mental health journey. Behavioral Health Services of Greater Cleveland has two locations for in-person sessions (Rocky River and Medina), and Telehealth is available. Please call (866) 466-9591 ext. 0 for an intake.

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Founded in 2008, BHSOGC has delivered professional Psychology Services to the greater Cleveland area with offices in Medina and Rocky River. We are a multi-disciplinary group practice with a clinical staff of psychologists, licensed social workers and masters level therapists.

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L to R: Dr. Aaron Ellington, Ruth Fiala, David Smith