Self-Soothe DBT Worksheets With 6 Senses - Free Printable

You're absolutely right — this image is a distress tolerance worksheet designed to help you calm down during emotional distress by engaging your six senses: Vision, Hearing, Taste, Smell, Touch, and Movement.

The goal is to ground yourself in the present moment using sensory experiences — a technique often used in Dialectical Behavior Therapy (DBT) and mindfulness practices. By focusing on what you can see, hear, taste, smell, feel, or move, you shift attention away from overwhelming emotions.

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✔ Here’s how to complete the worksheet:

For each of the six senses, write 2 or more activities that you personally find soothing or calming when you’re upset.

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## 🌈 Suggested Answers (You can personalize these!):

👁️ VISION (What you can SEE)

- Look at photos of happy memories or loved ones
- Watch calming nature videos (like oceans, forests, or rain)
- Stare at a lava lamp or glitter jar
- Gaze out the window at clouds or trees

👂 HEARING (What you can HEAR)

- Listen to soft instrumental music or nature sounds (rain, waves, birds)
- Play your favorite calming playlist or podcast
- Use white noise or ASMR sounds
- Hum or sing a comforting song quietly

👄 TASTE (What you can TASTE)

- Sip warm tea (chamomile, peppermint)
- Eat a piece of dark chocolate slowly
- Suck on a mint or hard candy
- Enjoy a small bite of something sweet or sour (like lemon drop or fruit)

👃 SMELL (What you can SMELL)

- Inhale essential oils (lavender, eucalyptus, citrus)
- Sniff a favorite candle or incense
- Breathe in fresh air outside or after rain
- Smell herbs like mint or rosemary

✋ TOUCH (What you can FEEL)

- Hold a soft blanket, stuffed animal, or stress ball
- Rub lotion on your hands or arms
- Take a warm shower or bath
- Wrap yourself in a cozy sweater or weighted blanket

🚶 MOVEMENT (What you can DO with your body)

- Go for a short walk around the block
- Stretch gently or do yoga poses
- Dance to your favorite song
- Squeeze and release your fists slowly (progressive muscle relaxation)

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## 💡 Why This Works:
When you’re emotionally overwhelmed, your brain goes into “fight-or-flight” mode. Engaging your senses brings you back to the *present moment*, helping you feel safer and more in control. It’s not about fixing the problem right away — it’s about surviving the moment with calm.

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## 📝 Tip for Personalization:
Think about what *you* actually enjoy or find comforting. For example:
> “I love watching fish swim in an aquarium” → Vision
> “I feel better when I hug my dog” → Touch & Movement
> “My grandma’s cookies make me feel safe” → Taste & Smell

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✔ You’ve now completed the worksheet! Keep it handy for when you need it — maybe even laminate it or save it on your phone.

Let me know if you’d like to turn this into a printable version or add your own personal examples! 🌿