Self-Soothe Skills in DBT: Practice the Five Senses

Quick Answer

Self-soothe skills in DBT use sight, sound, smell, taste, and touch to help you tolerate distress. Choose a sensory experience that feels comfortable, give it your attention for a few minutes, and notice what changes. Practice while calm so the option is easier to remember when emotions rise.

WithMarsha is educational and does not provide therapy or crisis care. If you may act on an urge to hurt yourself, reach out to a trusted person or crisis support now. In the U.S. and its territories, call or text 988; if you are in immediate danger or need urgent medical care, call emergency services or go to an emergency department.

Key Takeaways

• Pick one sense and practice for a few minutes. You do not need to use all five at once.
• Attach practice to an existing routine and record a short before-and-after note.
• Choose sensations that feel safe and tolerable. Skip anything that triggers or overwhelms you.
• Self-soothe can help you get through a moment; it does not replace a safety plan or professional support.

Why Self-Soothe Matters in DBT

Distress tolerance skills help you navigate difficult moments without making the situation worse. Self-soothe offers a way to bring attention to your senses while you decide what to do next. The Linehan Institute and Guilford's skills training handouts describe the broader DBT skills training approach.

The problem may still need attention afterward. You can use a few minutes of soothing as a pause before asking for help, setting a boundary, or choosing another skill. For a situation-specific example, see self-soothe for overwhelm.

How to Practice the Five Senses

Choose one exercise and give it your attention for two to five minutes. Notice the experience without requiring yourself to feel calm. Adapt the examples to your preferences and circumstances.

Sense	Try it	Notice
Sight	Look at a plant, a photo, or a view from a window.	Colors, shapes, and details.
Sound	Listen to one familiar, calming song.	An instrument, rhythm, or change in volume.
Smell	Smell an orange peel, coffee, or a favorite soap.	How the scent changes over a few breaths.
Taste	Slowly sip tea or enjoy a mint.	Flavor and temperature as they change.
Touch	Hold a soft blanket, run comfortable warm water over your hands, or feel your feet on the floor.	Texture, temperature, and pressure.

If a sensation feels unpleasant or brings up difficult memories, stop and choose something else. The self-soothe worksheet can help you make a personal list.

Build a Routine That Sticks

Start small: choose one sense, practice for three minutes, and write one line afterward. An existing habit can be your cue. You might notice the smell of coffee after breakfast, listen to a song after work, or feel warm water on your hands before bed.

Practice on ordinary days as well as difficult ones. If you miss a day, begin again at the next opportunity. You can try more than one exercise, but there is no required number of senses or sessions to complete.

For example, after a tense conversation you might notice your distress at 7 out of 10. You sit by a window and focus on a plant for three minutes, then rate your distress again. Whether it changes or stays the same, you have learned something about that option. You can then decide whether to take another step, such as contacting someone you trust.

What to Write on a Diary Card

Keep the entry short: name the activity, sense, and distress rating before and after. “Peppermint, smell, 7 to 4” is enough. You can also note the situation, how long you practiced, and whether the sensation felt helpful or uncomfortable.

Ratings are a way to notice patterns, not a test you must pass. A smaller change, no change, or a delayed change can all be useful information. Review your notes with a therapist if you have one. Our guide to DBT diary cards explains how to build a consistent record.

Self-Soothe, TIPP, and ACCEPTS

Self-soothe uses sensory experiences you find comforting. ACCEPTS offers temporary distraction through activities, thoughts, sensations, and other options when you need to get through a difficult moment. You might use one or both, depending on what fits.

TIPP includes temperature, intense exercise, paced breathing, and paired muscle relaxation. It can be another option when emotions are intense; the TIPP worksheet offers a starting point. Temperature changes and intense exercise are not suitable for everyone, especially with certain medical conditions. Ask a clinician about adaptations if you are unsure.

When This Skill May Not Fit

If you have urges to self-harm, use your safety plan and reach out for human support. Sensory exercises may be one part of a plan made with a clinician, but they are not a substitute for crisis care. Avoid sensations that cause injury or resemble self-harm. If you have already injured yourself, seek medical care as needed; in immediate danger, call emergency services.

A sensory cue may also feel triggering, overstimulating, or inaccessible. Skip it and try another sense, or stop altogether. If distress persists, increases, or makes daily life difficult, consider talking with a qualified mental health professional. The VA's DBT overview describes DBT and its skills modules.

How to Tell Whether Practice Helps

Over a week, look at your notes with curiosity. Which sensations felt tolerable? Did your distress ratings change, even a little? Was it easier to start a skill when you noticed distress? Did the practice help you return to a useful next step?

There is no universal target for a rating change or response time. If an exercise does not help, adjust the sense, setting, or length of practice, and discuss recurring difficulties with a therapist. The goal is to find options you can use, not to achieve a perfect score.

Frequently Asked Questions

Can I practice self-soothe without a therapist?

Yes. You can try a comfortable sensory exercise on your own. A therapist can help tailor practice and support you with persistent distress or safety concerns.

How long does it take to feel calmer?

It varies. A few minutes may feel helpful, or you may not notice a change. Record what happens without treating a particular result as a requirement.

What if a sense is a trigger?

Skip it. Choose another sense or a different activity, and discuss the response with a therapist if that would help. You do not need to practice every sense.

Do I need special products?

No. A song, a familiar object, a drink, or the floor under your feet can be enough. Choose what is available and comfortable for you.

How do I track self-soothe on a diary card?

Write the activity, sense, and a distress rating before and after. Add a brief note about the situation if it helps you recognize patterns later.

Sources

• Linehan Institute: DBT Skills Training Manual — DBT skills training framework.
• Guilford Press: DBT Skills Training Handouts and Worksheets — client-facing skills training materials.
• VA South Central MIRECC: Dialectical Behavior Therapy Visual Review — overview of DBT and its skills modules.
• 988 Suicide & Crisis Lifeline — U.S. crisis support.

Conclusion

Choose one comfortable sensory experience and give it a few minutes today. Note what you notice, and keep the options that fit your life. For more structure, try the self-soothe worksheet.