💆‍♀️ Self-Soothing 101

Hey there! Welcome back to The Flow by Flocus. If you’re new around here, welcome! 👋  You can catch up on our previous editions right here.

This week: We’re sharing a skill that will help you feel calmer and more resilient in difficult times, when you can’t do anything to improve your situation. Let’s get into it.

Disclaimer: This content is not a substitute for professional mental health treatment or advice.

🗝️ 1 Key Thing to Know About Self-Soothing

The self-soothing skill is all about what feels good to you.

When using the self-soothing skill, it’s important to release all pressure and judgments about what you “should” be doing instead.

If your self-soothing activity happens to involve something that’s productive? That’s great! But productivity is not the goal.

Self-soothing is a distress tolerance skill. These are designed to help you survive difficult moments — nothing more, and nothing less.

Regulating your emotions and acting effectively comes later, when you’ve restored some sense of balance.

With this in mind, let’s explore how to self-soothe with each of the 6 senses!

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Now, here’s your blueprint for self-soothing this week and beyond!

😌 How to Self-Soothe with the 6 Senses

We’ve included techniques for all energy levels. Keep these tips and examples in mind when creating your own self-soothing kit!

👁️ 1. Sight

Tip: Choose colors and visuals that you find appealing. Items in your physical environment work best, but self-soothing with screens is okay, too!

Examples: Flowers, sunsets, aesthetic visuals

🔊 2. Sound

Tip: You might feel drawn to different types of music or sounds depending on the emotion you’re feeling — for example, soft lofi for sadness, or heavy metal for anger.

Examples: Audiobooks, playlists, ambient sounds

👃 3. Smell

Tip: You don’t have to get super elaborate here with incense and essential oils. The scents of everyday things, like your laundry detergent, work too!

Examples: Candles, soaps, baked goods

🤲 4. Touch

Tip: Include any textures or items that you like making contact with or help you feel comfortable. Everything counts, including your clothes and accessories!

Examples: Fidget toys, fluffy blankets, jewelry

😋 5. Taste

Tip: Please be kind to yourself — it’s okay to treat yourself to an “unhealthy” snack or dessert here. Remember, no judgments!

Examples: Fruit, tea, cake

🧘‍♂️ 6. Movement

Tip: Apart from general exercise safety, there are virtually no rules when it comes to movement. Gently explore how your body and mind are feeling in this moment to find what feels best for you.

Examples: Gentle stretches in bed, short walks, high-intensity cardio, strength exercises

🪅 Flocus Picks

A curated list of things worth sharing.

• Ambient Chill (Playlist) — This 35-hour zen playlist is perfect for meditation and other gentle self-soothing activities

• Self-Soothing Box (Video) — This 4-minute video shows you how to create your own self-soothing box, filled with all your favorite comfort items

• 24 Self-Soothing Strategies & Techniques (Article) — This Positive Psychology article is packed with videos, worksheets, and unique activities to strengthen your self-soothing practice

🖥️ Flocus: Your Personal Productivity Dashboard

Create a calming atmosphere for self-soothing with Flocus.

From relaxing backgrounds worlds to ambient sounds and chill music, Flocus helps you unwind in a way that’s personal to you. Customize your space with focus timers to balance productivity and relaxation.

Now it’s your turn — using these tips and examples, try out your own self-soothing kit this week, and let us know how it goes!

Until next Sunday,

Flocus Team