Distress Tolerance
Self-Soothe with 5 Senses
Self-Soothe taps into sight, sound, smell, taste, and touch to dial down distress. Build a sensory kit that comforts you fast.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Sight
Curate soothing visuals: candlelight, slow-motion nature clips, art, or a tidy corner in your space.
2
Sound
Use music, white noise, guided meditations, or recorded affirmations to soften anxiety and hold your focus.
3
Smell
Engage scent memory. Light a favorite candle, use essential oils, open a fresh window, or brew coffee/tea.
4
Taste
Sip something warm or refreshing. Savor chocolate, crunchy snacks, or mints—mindfully and slowly.
5
Touch
Texture matters. Wrap in a weighted blanket, hold a smooth stone, take a warm shower, or pet an animal.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
After a conflict, you dim the lights (Sight), play rain sounds (Sound), light a eucalyptus candle (Smell), sip chamomile tea (Taste), and hold a heated neck wrap (Touch) until your body settles.
When grief hits unexpectedly, you scroll a happy photo album (Sight), listen to your “hope” playlist (Sound), chew peppermint gum (Taste), spritz lavender (Smell), and knead therapy putty (Touch).
Practice Activity
Create your sensory kit. Choose at least one item per sense that you can keep at home, at work, and on-the-go.
Sight: What visuals calm or inspire you?
Sound: Which playlists or noises bring comfort?
Smell & Taste: Which scents or flavors are grounding?
Touch: What textures or temperature shifts feel soothing?
Want to practice distress tolerance with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha