Self-Soothing Strategies: A Guide to Finding Comfort in Hard Times

We all experience tough moments—times when emotions feel overwhelming, stress takes over, or we simply need a little extra care. Self-soothing isn’t about ignoring problems or forcing yourself to feel better. It’s about treating yourself with kindness, just as you would a loved one who’s struggling.

Here’s a big list of self-soothing ideas. Try a few and see what works for you!

Comforting Your Body

• Take a warm bath or shower

• Wrap yourself in a cozy blanket

• Sip a warm drink like tea or hot chocolate

• Use a weighted blanket for comfort

• Give yourself a gentle hug or place a hand over your heart

• Stretch or do gentle yoga

• Breathe deeply, focusing on slow inhales and exhales

• Massage your hands, neck, or feet

Connecting with Nature

• Step outside for fresh air, even if just for a few minutes

• Take a walk and notice what you see, hear, and feel

• Listen to the sound of birds, waves, or rustling leaves

• Watch the stars or clouds drift by

Calming Your Mind

• Read a favourite book or poem

• Listen to an audiobook or podcast with a soothing voice

• Watch a familiar show or movie that feels safe and comforting

• Write in a journal—express your thoughts without judgment

• Practice gratitude—list three things you’re thankful for

• Repeat a kind phrase to yourself (e.g., “I am doing the best I can”)

• Name what you’re feeling without judgment (“I am noticing sadness”)

Letting Emotions Flow

• Allow yourself to cry if you need to—tears can be a release

• Hold a stuffed animal, pillow, or something soft for comfort

• Light a candle or use essential oils with calming scents

• Talk to yourself as you would a good friend—offer reassurance

• Write yourself a compassionate letter

• Listen to soothing music

Seeking Connection

• Call or text a trusted friend or family member

• Spend time with a pet—cuddle, play, or simply sit together

• Visit a comforting place (a park, library, or favorite café)

• Ask for a hug from someone you trust

• Remind yourself that others have felt this way too—you’re not alone

• Engage in a spiritual or community practice if it brings you peace

Moving and Creating

• Take a slow, mindful walk

• Dance to your favorite music

• Do light exercise—stretching, yoga, or tai chi

• Try progressive muscle relaxation (tensing and releasing muscles)

• Shake out your hands, arms, or body to release tension

• Paint, draw, or color—express emotions visually

• Play an instrument or hum a tune

• Bake or cook a simple, comforting meal

• Arrange flowers or plants to bring beauty into your space

• Write a poem, story, or song

• Knit, crochet, or engage in a craft that feels soothing

Engaging Your Senses

• Light a favorite candle or incense

• Eat a piece of chocolate or something that brings comfort

• Smell something pleasant—lavender, citrus, fresh laundry

• Wrap up in fresh, clean sheets or soft clothing

Make Your Own Self-Soothing Plan

Not all strategies work for everyone. Take a moment to reflect on what helps you feel safe, comforted, and supported.

Remember, self-soothing isn’t about “fixing” your emotions—it’s about offering yourself kindness in hard moments. The more you practice, the easier it becomes to care for yourself with compassion.