15 Easy Self-Soothe Skill Group Activities

General Instructions for Therapists

As you guide clients through these Self-Soothe skill activities, the goal is to help them learn how to manage distressing emotions by using their senses to calm and comfort themselves. The Self-Soothe skill encourages clients to find soothing experiences for each of their senses (sight, sound, smell, taste, touch), allowing them to bring their emotional state back to balance.

Encourage clients to explore different sensory experiences and reflect on which ones help them the most during times of emotional distress.

General Instructions for Clients

Today’s activities focus on practicing the Self-Soothe skill, which helps you manage emotional distress by engaging your senses. Self-soothing is all about using sight, sound, smell, taste, and touch to comfort yourself. Each activity will help you explore how different sensory experiences can help calm your emotions and reduce distress.

These exercises will guide you through ways to soothe yourself using your senses. After each exercise, we’ll reflect on how it felt and how you might use it in the future when dealing with emotional distress.

What is the Self-Soothe Skill in DBT?

The Self-Soothe skill in Dialectical Behavior Therapy (DBT) involves using your five senses to comfort and calm yourself when you’re feeling emotionally overwhelmed. By engaging your senses—sight, sound, smell, taste, and touch—you can shift your focus from distressing emotions to soothing experiences.

Each sense provides a different way to comfort yourself, helping to bring balance and calm during moments of emotional distress.

15 Self-Soothe Skill Activities

Activity 1: Visual Soothing with Calming Images

Intro to activity:
This activity helps clients practice the “Sight” part of the Self-Soothe skill by using calming or pleasant images to reduce emotional distress and bring a sense of peace.

How to practice this activity:

Prompt:
“We’re going to focus on using calming images to soothe ourselves. The goal is to look at pictures or scenes that bring comfort and peace, helping reduce emotional distress.”

Preparation:
The therapist provides clients with calming or pleasant images, such as nature scenes, sunsets, or peaceful landscapes. Clients are encouraged to choose an image that feels soothing to them.

Guidance:
Therapist says: “As you look at the image, focus on the details—the colors, the shapes, the feeling it brings you. Let yourself fully take in the scene and notice how it makes you feel. Allow the image to bring you comfort and peace.”

Experience:
Clients spend 5-10 minutes focusing on the calming image, paying attention to how it affects their emotions. The therapist encourages them to reflect on how visual experiences help soothe their emotional state.

Observation:
Clients reflect on how they felt after looking at the image. Did the image help reduce their emotional distress and bring a sense of calm?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on a calming image? Did it help bring comfort and improve your emotional state?”

Reflection:
Reflect on how using calming images can help you manage emotional distress. In a group, the therapist might ask: “How could looking at soothing pictures help you calm down during emotional crises?”

Activity 2: Soothing Sounds with Calming Music

Intro to activity:
This activity helps clients practice the “Sound” part of the Self-Soothe skill by listening to calming music or sounds to help reduce emotional distress and create a sense of relaxation.

How to practice this activity:

Prompt:
“We’re going to focus on using calming sounds to soothe ourselves. The goal is to listen to music or sounds that bring comfort and relaxation, helping shift your focus away from distressing emotions.”

Preparation:
The therapist provides access to calming music or nature sounds, such as ocean waves, birds singing, or soft instrumental music. Clients are encouraged to choose a sound that feels soothing to them.

Guidance:
Therapist says: “As you listen to the sounds or music, focus on how they make you feel. Let the rhythm, tones, or natural sounds bring a sense of calm and peace. Notice how your body and mind respond to the soothing sounds.”

Experience:
Clients spend 5-10 minutes listening to the calming sounds or music, paying attention to how it affects their emotional state. The therapist encourages them to reflect on how sound can help soothe their emotions.

Observation:
Clients reflect on how they felt after listening to the calming sounds. Did the music or sounds help reduce their distress and create a sense of relaxation?

Discussion:
After the activity, the therapist asks: “What did it feel like to listen to calming sounds? Did the sounds help bring comfort and improve your emotional state?”

Reflection:
Reflect on how listening to soothing sounds can help you manage emotional distress. In a group, the therapist might ask: “How could using calming music or sounds help you reduce stress during emotional challenges?”

Activity 3: Smelling Relaxing Scents

Intro to activity:
This activity helps clients practice the “Smell” part of the Self-Soothe skill by using pleasant or calming scents, such as essential oils or candles, to reduce emotional distress.

How to practice this activity:

Prompt:
“We’re going to focus on using calming scents to soothe ourselves. The goal is to smell something pleasant that brings a sense of comfort and calm, helping shift your focus away from distress.”

Preparation:
The therapist provides clients with calming scents, such as lavender, vanilla, or citrus essential oils. Clients are encouraged to choose a scent they find soothing.

Guidance:
Therapist says: “As you inhale the scent, focus on how it makes you feel. Breathe in deeply, and let the pleasant aroma bring a sense of calm and relaxation. Notice how your body and mind respond to the soothing scent.”

Experience:
Clients spend 5-10 minutes smelling the calming scent, paying attention to how it affects their mood. The therapist encourages them to focus on the emotional and physical response to the aroma.

Observation:
Clients reflect on how they felt after smelling the relaxing scent. Did the pleasant aroma help reduce their distress and create a sense of calm?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the calming scent? Did the aroma help soothe your emotions and improve your state of mind?”

Reflection:
Reflect on how using calming scents can help you manage emotional distress. In a group, the therapist might ask: “How could using pleasant scents help reduce stress during emotional challenges?”

Activity 4: Enjoying a Comforting Taste

Intro to activity:
This activity helps clients practice the “Taste” part of the Self-Soothe skill by enjoying a comforting or pleasant taste, such as tea, chocolate, or fruit, to create a sense of relaxation and comfort.

How to practice this activity:

Prompt:
“We’re going to focus on using a comforting taste to soothe ourselves. The goal is to eat or drink something pleasant and focus on the taste, helping you feel comforted and reducing emotional distress.”

Preparation:
The therapist provides clients with small, comforting snacks or drinks, such as herbal tea, chocolate, or a piece of fruit. Clients are encouraged to focus on the taste and how it makes them feel.

Guidance:
Therapist says: “As you enjoy the taste, focus on the flavors and how they make you feel. Savor each bite or sip, letting the taste bring a sense of comfort and peace. Notice how your body and mind respond to the comforting taste.”

Experience:
Clients spend 5-10 minutes enjoying their chosen snack or drink, paying attention to how the taste affects their emotional state. The therapist encourages them to reflect on how comforting tastes help soothe emotions.

Observation:
Clients reflect on how they felt after enjoying the comforting taste. Did focusing on the taste help reduce their distress and create a sense of comfort?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on a comforting taste? Did enjoying the flavor help soothe your emotions and improve your mood?”

Reflection:
Reflect on how using comforting tastes can help you manage emotional distress. In a group, the therapist might ask: “How could savoring pleasant tastes help reduce stress during difficult emotional moments?”

Activity 5: Self-Soothing with a Soft Texture

Intro to activity:
This activity helps clients practice the “Touch” part of the Self-Soothe skill by using a soft or comforting texture, such as a blanket or stress ball, to create a sense of relaxation and comfort.

How to practice this activity:

Prompt:
“We’re going to focus on using touch to soothe ourselves. The goal is to focus on a soft or comforting texture that brings a sense of relaxation and peace, helping you feel more grounded.”

Preparation:
The therapist provides clients with soft objects, such as a blanket, stuffed toy, or stress ball. Clients are encouraged to choose an item that feels comforting to touch.

Guidance:
Therapist says: “As you hold the object, focus on how the texture feels in your hands or against your skin. Let the softness or comfort bring a sense of peace and relaxation. Notice how your body responds to the touch.”

Experience:
Clients spend 5-10 minutes focusing on the texture of the object, paying attention to how it affects their emotional state. The therapist encourages them to reflect on how physical sensations can help soothe their emotions.

Observation:
Clients reflect on how they felt after focusing on the texture. Did the soft or comforting touch help reduce their distress and create a sense of relaxation?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on a comforting texture? Did the physical sensation help soothe your emotions and improve your state of mind?”

Reflection:
Reflect on how using soft textures can help you manage emotional distress. In a group, the therapist might ask: “How could using comforting physical sensations help you reduce stress during difficult emotional moments?”

Activity 6: Listening to Nature Sounds for Relaxation

Intro to activity:
This activity helps clients practice the “Sound” part of the Self-Soothe skill by listening to calming nature sounds, such as rain or birdsong, to reduce emotional distress and bring a sense of peace.

How to practice this activity:

Prompt:
“We’re going to focus on using nature sounds to soothe ourselves. The goal is to listen to the calming sounds of nature, which can help create a peaceful and relaxing atmosphere.”

Preparation:
The therapist provides access to nature sounds, such as recordings of rain, waves, birds, or wind. Clients are encouraged to close their eyes and focus on the sounds that resonate with them.

Guidance:
Therapist says: “As you listen to the nature sounds, close your eyes and imagine yourself in a peaceful natural environment. Focus on the sound of the rain or birds and let it bring a sense of calm and relaxation.”

Experience:
Clients spend 5-10 minutes listening to the nature sounds, paying attention to how it makes them feel. The therapist encourages them to reflect on how these natural sounds help soothe their emotions.

Observation:
Clients reflect on how they felt after listening to the nature sounds. Did the sounds help reduce their distress and bring a sense of calm?

Discussion:
After the activity, the therapist asks: “What did it feel like to listen to nature sounds? Did they help you feel more grounded and relaxed?”

Reflection:
Reflect on how listening to nature sounds can help you manage emotional distress. In a group, the therapist might ask: “How could using nature sounds help reduce stress during moments of emotional overwhelm?”

Activity 7: Using a Warm Drink for Comfort

Intro to activity:
This activity helps clients practice the “Taste” part of the Self-Soothe skill by enjoying a warm, comforting drink, such as herbal tea, to reduce emotional distress and create a feeling of safety and relaxation.

How to practice this activity:

Prompt:
“We’re going to focus on using a warm drink to soothe ourselves. The goal is to enjoy a comforting drink and focus on the warmth and taste to help reduce emotional distress.”

Preparation:
The therapist provides clients with a warm drink, such as herbal tea, hot cocoa, or warm water with lemon. Clients are encouraged to hold the cup and savor the warmth and flavor.

Guidance:
Therapist says: “As you sip your drink, focus on the warmth in your hands and the comforting taste. Let the warmth relax your body and bring a sense of comfort. Pay attention to how the drink makes you feel as you savor each sip.”

Experience:
Clients spend 5-10 minutes enjoying their warm drink, paying attention to how the warmth and taste affect their emotional state. The therapist encourages them to reflect on how comforting tastes and warmth can help soothe emotions.

Observation:
Clients reflect on how they felt after enjoying the warm drink. Did the warmth and taste help reduce their emotional distress and bring a sense of relaxation?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on a warm drink? Did the warmth and taste help soothe your emotions and improve your mood?”

Reflection:
Reflect on how using warm drinks can help you manage emotional distress. In a group, the therapist might ask: “How could enjoying a warm drink help reduce stress during emotional challenges?”

Activity 8: Engaging with Soothing Visualizations

Intro to activity:
This activity helps clients practice the “Sight” part of the Self-Soothe skill by using visualization techniques to create soothing mental images, such as imagining themselves in a peaceful place.

How to practice this activity:

Prompt:
“We’re going to focus on using visualization to soothe ourselves. The goal is to close your eyes and create a mental image of a peaceful, comforting place, which will help reduce emotional distress.”

Preparation:
The therapist asks clients to find a comfortable position and close their eyes. Clients are encouraged to think of a peaceful place, such as a beach, forest, or garden, where they feel safe and calm.

Guidance:
Therapist says: “Close your eyes and imagine yourself in a peaceful place. Picture the details—what you see, hear, and feel. Let the image fill your mind and bring a sense of calm and relaxation.”

Experience:
Clients spend 5-10 minutes visualizing the peaceful place, paying attention to the details and how it makes them feel. The therapist encourages them to focus on how the mental image helps soothe their emotions.

Observation:
Clients reflect on how they felt after visualizing the peaceful place. Did imagining the calming scene help reduce their distress and bring a sense of peace?

Discussion:
After the activity, the therapist asks: “What did it feel like to visualize a peaceful place? Did the mental image help soothe your emotions and improve your state of mind?”

Reflection:
Reflect on how using visualization techniques can help you manage emotional distress. In a group, the therapist might ask: “How could visualizing a calming place help reduce stress during emotional challenges?”

Activity 9: Using Soft Lighting for Relaxation

Intro to activity:
This activity helps clients practice the “Sight” part of the Self-Soothe skill by using soft, gentle lighting, such as dimmed lights or candles, to create a calming environment that promotes relaxation.

How to practice this activity:

Prompt:
“We’re going to focus on using soft lighting to soothe ourselves. The goal is to create a calming environment by adjusting the lighting to a level that feels peaceful and comfortable.”

Preparation:
The therapist adjusts the lighting in the room, using dim lighting or candles to create a soft, relaxing atmosphere. Clients are encouraged to notice how the lighting makes them feel.

Guidance:
Therapist says: “Take a moment to relax in the gentle light. Notice how the softer lighting feels compared to bright lights. Focus on how the peaceful atmosphere helps you feel more calm and relaxed.”

Experience:
Clients spend 5-10 minutes sitting in the soft lighting, paying attention to how the gentle light affects their emotional state. The therapist encourages them to reflect on how adjusting the environment helps soothe their emotions.

Observation:
Clients reflect on how they felt after spending time in the soft lighting. Did the dim lighting help reduce their distress and create a calming atmosphere?

Discussion:
After the activity, the therapist asks: “What did it feel like to spend time in soft lighting? Did the gentle light help soothe your emotions and improve your mood?”

Reflection:
Reflect on how adjusting lighting can help you manage emotional distress. In a group, the therapist might ask: “How could creating a peaceful lighting environment help reduce stress during emotional moments?”

Activity 10: Gentle Stretching for Physical Comfort

Intro to activity:
This activity helps clients practice the “Touch” part of the Self-Soothe skill by engaging in gentle stretching, which helps relax the body and reduce physical tension, promoting emotional relaxation as well.

How to practice this activity:

Prompt:
“We’re going to focus on using gentle stretching to soothe ourselves. The goal is to move your body in a gentle, relaxing way, which can help reduce physical tension and soothe your emotions.”

Preparation:
The therapist asks clients to find a comfortable position and guides them through gentle stretches, focusing on areas of the body that hold tension, such as the shoulders and neck.

Guidance:
Therapist says: “As you stretch, focus on how your body feels. Let each stretch help release any tension in your muscles, and notice how this physical relaxation helps calm your mind as well.”

Experience:
Clients spend 5-10 minutes engaging in gentle stretching, paying attention to how the movements help reduce tension and relax their body. The therapist encourages them to focus on how physical relaxation improves their emotional state.

Observation:
Clients reflect on how they felt after stretching. Did the physical movements help reduce their emotional distress and bring a sense of relaxation?

Discussion:
After the activity, the therapist asks: “What did it feel like to engage in gentle stretching? Did the physical relaxation help soothe your emotions and improve your mood?”

Reflection:
Reflect on how using gentle stretching can help you manage emotional distress. In a group, the therapist might ask: “How could engaging in gentle movements help reduce stress during emotional challenges?”

Activity 11: Calming Touch with a Hand Massage

Intro to activity:
This activity helps clients practice the “Touch” part of the Self-Soothe skill by giving themselves a gentle hand massage, which helps release physical tension and bring comfort during emotional distress.

How to practice this activity:

Prompt:
“We’re going to focus on using a hand massage to soothe ourselves. The goal is to gently massage your hands, paying attention to the sensations and letting the physical touch bring comfort and relaxation.”

Preparation:
The therapist provides clients with lotion or encourages them to gently massage their hands without it. Clients are guided to focus on the feeling of their touch and how it affects their body.

Guidance:
Therapist says: “As you gently massage your hands, focus on how your skin feels. Let the movement help relax your muscles and bring a sense of calm. Pay attention to how the physical touch helps reduce tension and soothe your emotions.”

Experience:
Clients spend 5-10 minutes giving themselves a hand massage, focusing on the sensations and how it affects their emotional state. The therapist encourages them to reflect on how soothing physical touch can help calm emotions.

Observation:
Clients reflect on how they felt after giving themselves a hand massage. Did the physical touch help reduce emotional distress and bring a sense of relaxation?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on a hand massage? Did the physical sensation help soothe your emotions and bring comfort?”

Reflection:
Reflect on how using calming touch, such as a hand massage, can help you manage emotional distress. In a group, the therapist might ask: “How could using gentle touch help reduce stress during difficult emotional moments?”

Activity 12: Enjoying the Warmth of a Soft Blanket

Intro to activity:
This activity helps clients practice the “Touch” part of the Self-Soothe skill by wrapping themselves in a soft, warm blanket to create a sense of safety and comfort, reducing emotional distress.

How to practice this activity:

Prompt:
“We’re going to focus on using the warmth of a soft blanket to soothe ourselves. The goal is to wrap yourself in a comfortable blanket and focus on the feeling of warmth and softness, which can help reduce emotional distress.”

Preparation:
The therapist provides soft blankets or asks clients to use a blanket they brought with them. Clients are encouraged to wrap themselves in the blanket and focus on the warmth and softness.

Guidance:
Therapist says: “As you wrap yourself in the blanket, focus on how it feels against your skin. Let the warmth bring a sense of comfort and relaxation. Notice how your body responds to the warmth and softness, and allow yourself to feel safe and calm.”

Experience:
Clients spend 5-10 minutes wrapped in the soft blanket, paying attention to how the warmth and texture affect their emotional state. The therapist encourages them to reflect on how physical comfort can help soothe their emotions.

Observation:
Clients reflect on how they felt after wrapping themselves in the blanket. Did the warmth and softness help reduce emotional distress and bring a sense of safety?

Discussion:
After the activity, the therapist asks: “What did it feel like to wrap yourself in a soft blanket? Did the warmth and comfort help soothe your emotions and create a sense of relaxation?”

Reflection:
Reflect on how using comforting physical sensations, like a soft blanket, can help you manage emotional distress. In a group, the therapist might ask: “How could using warm, soft materials help reduce stress during emotional challenges?”

Activity 13: Observing Gentle Candlelight

Intro to activity:
This activity helps clients practice the “Sight” part of the Self-Soothe skill by observing the gentle flicker of candlelight, which creates a calming and peaceful atmosphere to help reduce emotional distress.

How to practice this activity:

Prompt:
“We’re going to focus on using candlelight to soothe ourselves. The goal is to observe the flicker of a candle and focus on how the gentle light helps calm your emotions and create a peaceful atmosphere.”

Preparation:
The therapist provides a candle or uses battery-operated candles for safety. Clients are encouraged to observe the flickering light and focus on the atmosphere it creates.

Guidance:
Therapist says: “As you observe the candlelight, focus on the movement of the flame. Notice how the soft flicker of the light helps create a calm and peaceful environment. Let the gentle light bring a sense of relaxation.”

Experience:
Clients spend 5-10 minutes observing the candlelight, paying attention to how the gentle flicker affects their emotional state. The therapist encourages them to reflect on how soft lighting helps soothe emotions.

Observation:
Clients reflect on how they felt after observing the candlelight. Did focusing on the flickering light help reduce emotional distress and create a sense of peace?

Discussion:
After the activity, the therapist asks: “What did it feel like to observe candlelight? Did the soft lighting help soothe your emotions and improve your state of mind?”

Reflection:
Reflect on how using gentle lighting, like candlelight, can help you manage emotional distress. In a group, the therapist might ask: “How could using candlelight or soft lighting help reduce stress during emotional moments?”

Activity 14: Creating a Calm Corner

Intro to activity:
This activity helps clients practice the “Sight” and “Touch” parts of the Self-Soothe skill by creating a personal “calm corner” with soft items, dim lighting, and comfortable seating to help reduce emotional distress.

How to practice this activity:

Prompt:
“We’re going to focus on creating a calm corner to soothe ourselves. The goal is to set up a small space with soft items and dim lighting where you can go to relax and reduce emotional distress.”

Preparation:
The therapist provides soft pillows, blankets, and gentle lighting for clients to set up their own calm corner in the room. Clients are encouraged to make the space feel comfortable and soothing.

Guidance:
Therapist says: “As you set up your calm corner, think about what makes you feel safe and relaxed. Use the pillows, blankets, and lighting to create a space where you can go to calm your mind and body. Focus on how this environment helps reduce stress.”

Experience:
Clients spend 5-10 minutes sitting in their calm corner, paying attention to how the environment affects their emotional state. The therapist encourages them to reflect on how creating a safe and comfortable space helps soothe their emotions.

Observation:
Clients reflect on how they felt after spending time in their calm corner. Did the comfortable environment help reduce emotional distress and create a sense of peace?

Discussion:
After the activity, the therapist asks: “What did it feel like to create a calm corner? Did setting up a comfortable space help soothe your emotions and create a peaceful environment?”

Reflection:
Reflect on how creating a personal calm space can help you manage emotional distress. In a group, the therapist might ask: “How could setting up a calm corner help reduce stress during difficult emotional moments?”

Activity 15: Cooling Sensation with a Cold Compress

Intro to activity:
This activity helps clients practice the “Touch” part of the Self-Soothe skill by using a cold compress to bring a cooling sensation that can help reduce emotional distress and create a sense of calm.

How to practice this activity:

Prompt:
“We’re going to focus on using a cold compress to soothe ourselves. The goal is to place a cool object on your skin and focus on the sensation to help reduce emotional distress and bring relaxation.”

Preparation:
The therapist provides clients with cold compresses or ice packs wrapped in cloth. Clients are encouraged to place the cold compress on their forehead, neck, or hands.

Guidance:
Therapist says: “As you place the cold compress on your skin, focus on the cooling sensation. Let the coolness bring a sense of calm and relaxation. Notice how your body responds to the temperature and how the sensation helps soothe your emotions.”

Experience:
Clients spend 5-10 minutes using the cold compress, paying attention to how the cool sensation affects their emotional state. The therapist encourages them to reflect on how the temperature change helps calm their emotions.

Observation:
Clients reflect on how they felt after using the cold compress. Did the cool sensation help reduce emotional distress and create a sense of relaxation?

Discussion:
After the activity, the therapist asks: “What did it feel like to focus on the cooling sensation? Did the cold compress help soothe your emotions and improve your state of mind?”

Reflection:
Reflect on how using cooling sensations can help you manage emotional distress. In a group, the therapist might ask: “How could using a cold compress help reduce stress during emotional moments?”