Self-Soothing During the Pandemic

Written by Amy Rollo, M.A., LSSP, LPA, LPC-S

Owner of Heights Family Counseling

The practice of self-soothing is the ability to calm ourselves during stressful events. When we are going through a stressful or traumatic experience, or even if we have experienced trauma in our past, the practice of self-soothing is critical. There are many different forms of self-soothing, such as through mindfulness behaviors. These could include staying present in the moment and taking in your experience without judgment. Other forms of self-soothing include sensory-soothing behaviors. I have my clients learn some of these they can do at any moment. For instance, trace the lines on your hands. The practice seems silly, but go ahead and give it a try. Another sensory-soothing task include gently rubbing your forearm with your thumb; it’s comforting and signals to your brain that you are okay. When in a panic, there other soothing activities. Jars of rice, beans, and coffee beans can be helpful to run your hand through. Think about how relaxed you are on a beach playing in the sand. One of my favorite self-soothing practices includes a bubble bath. A bubble bath allows you to take in the warmth of the water, the sounds of the water, different scents of the soap, and the feeling of relaxation. Breath work is extremely important. Focus on the sensation of the air moving in and out of your nostrils. When your mind begins to wander, note “my thoughts are wanting to think about blank” and then go back to focusing on your breath.

We talked about self-soothing behaviors above, but self-soothing thoughts are more important than ever. Please know that any emotion only lasts 90 seconds unless our thoughts feed it. Our thoughts are like gasoline on fire to any emotion. Identify and do not judge an emotion. I often say, “I’m feeling anxious and uncertain about the future right now.” I then identify and honor where I am feeling in my body and start thinking of self-soothing statements. I wanted to share some personal statements that I have used during this pandemic to see if they are helpful for you.

1.     I can do difficult things

2.     Nothing is forever

3.     I am grateful to be here with my family

4.     Every storm runs out of rain

5.     I can still help people

6.     It’s okay to be scared

7.     It’s okay to do nothing at all

8.     Nothing is expected of me today

9.     Life will continue

10.  There will be a time this is a memory

11.  It takes difficult times to build resiliency

12.  Today I choose gratitude

13.  For now, my loved ones are well

14.  Recovery is possible

15.  It’s okay to take a break from the news and have fun

I’m looking out for you, everyone. You are allowed to feel whatever you feel- including joyful and happy. When the anxiety creeps in, try one of these practices.

If you are struggling to manage your anxiety alone, contact us to see how anxiety therapy with one of our skilled therapists could help you.