General Self-Soothing
True or False:
Self-soothing strategies directly affect the nervous system.
True
Self‑soothing is a distress‑tolerance skill that uses your senses—vision, hearing, smell, taste, touch, and movement—to calm your nervous system during emotional overwhelm. It works by intentionally engaging pleasant sensory experiences to interrupt the fight‑or‑flight response and bring the body back toward baseline.
True or False:
Familiar voices can be used to self-soothe.
True
Familiar voices can help manage stress, improve mood, and enhance mindfulness, making it a powerful tool for emotional regulation and grounding during distressing moments.
True or False
Using touch can reduce the fight or flight response in the body.
True
Touch signals safety to the brain, reducing fight-or-flight responses.
Name 2 ways you can use sound for self-soothing.
Music and Playlists
Nature Sounds
Voice and Social Connection
White Noise and ASMR
Active Engagement
What breed of cat doesn’t have fur?
Sphynx
True or False:
Using self-soothing skills can reduce physiological arousal.
True
Focusing on sensory experience interrupts spiraling thoughts and reduces physiological arousal.
True or False:
Physical touch activates the sympathetic nervous system.
False
The act of touch activates the parasympathetic nervous system, which helps the body relax, and stimulates the release of oxytocin, promoting feelings of safety and emotional security
True or False
Using Touch increases heart rate and blood pressure.
False
Touch can lower heart rate and blood pressure during stressful moments.
name 2 ways to use smell for self-soothing
Inhale Essential Oils
Scented candle or diffuser
Apply lotion
Roll-on perfume
incorporate into other relaxing routines
What was the first vegetable ever to be grown in space?
The Potato
What do you target and use when trying self-soothing skills?
Your senses.
What feel good chemical does using the sense of touch activate to promote feelings of emotional security?
It stimulates the release of oxytocin, promoting feelings of safety and emotional security.
What is Deep Pressure Therapy?
Deep pressure therapy, also called deep touch pressure stimulation, involves applying firm, evenly distributed pressure to the body to produce a calming effect on the nervous system.
Name 2 ways to self soothe with taste.
Self‑soothing tastes are small, pleasant flavors—like warm tea, chocolate, mint gum, or a favorite snack—that you savor slowly to calm your nervous system and stay grounded.
How many noses does a slug have?
4
What treatment modality does Self-Soothing come out of?
DBT- Dialectical Behavioral Therpay
What is ASMR?
ASMR (Autonomous Sensory Meridian Response) videos, featuring tapping, whispering, or water sounds, can create a calming “tingling” sensation and promote relaxation
What neurotransmitters are released when using Deep Pressure Therapy?
Serotonin and dopamine are released, which improves mood and focus.
Name 2 ways that you can use touch for self-soothing
hand on heart
feel different textures
comfortable clothing
barefoot grounding
physical contact
warm baths or showers
deep pressure therapy
A majority of adults have how many permanent teeth?
32
What module of DBT does self-soothing come out of?
Distress Tolerance
What physiological processes does using sound take advantage of?
It can trigger dopamine release, and reduce cortisol levels
What part of the brain is closely tied with the sense of smell, making it particularly effective to reduce fight or flight response?
Smell has a direct neurological pathway to the amygdala.
Name 2 ways that you can use sight for self-soothing.
Looking at nature
Viewing Calming Images
Watch a favorite movie or video
Observe Light and Movement
Visit a Gallery or Museum
Use Visual Reminders
What was Mac's first web browser?
Samba