WithMarsha
DBT worksheet export
Self-Soothe with 5 Senses
The Self-Soothe worksheet helps you build a 5-senses toolkit so you can calm your nervous system without making the situation worse.
What this worksheet is for
Self-Soothe taps into sight, sound, smell, taste, and touch to dial down distress. Build a sensory kit that comforts you fast.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: self soothe dbt worksheet
Worksheet type: Priority worksheet
Best for: Low-energy distress, overwhelm, or shutdown states where you need relief without intense activation.
How to practice it
Sight
Curate soothing visuals: candlelight, slow-motion nature clips, art, or a tidy corner in your space.
Sound
Use music, white noise, guided meditations, or recorded affirmations to soften anxiety and hold your focus.
Smell
Engage scent memory. Light a favorite candle, use essential oils, open a fresh window, or brew coffee/tea.
Taste
Sip something warm or refreshing. Savor chocolate, crunchy snacks, or mints—mindfully and slowly.
Touch
Texture matters. Wrap in a weighted blanket, hold a smooth stone, take a warm shower, or pet an animal.
Real-world examples
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).
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
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.
Reflect and write
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?