Self-Soothe With the Five Senses
A DBT distress tolerance worksheet for planning self-soothing options across the five senses, building a self-soothe kit and rating distress before and after.
2-page fillable PDF · US Letter (prints on A4) · Distress tolerance
- Approach / concern
- DBT
- Technique
- Distress tolerance
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Self-Soothe With the Five Senses?
Self-soothing with the five senses is a DBT distress tolerance skill for comforting oneself in moments of distress, especially when the problem can’t be solved immediately.
Why it works
Self-soothing is part of the DBT crisis survival skills set (Linehan, 2015). Planning options in advance makes them easier to use when distress makes thinking difficult.
When to use it
- Emotional distress and crises
- Clients who are harsh with themselves
- Sleep difficulties and anxiety
- DBT skills groups
How to use it in session
- Explain self-soothing as comfort, not avoidance.
- Brainstorm options for each sense.
- Plan a physical or digital kit.
- Practise when moderately distressed.
- Rate distress before and after.
Clinician tips
- Choose options that are accessible and affordable.
- Some clients feel undeserving of comfort; explore this gently.
- Avoid options linked to harmful behaviours.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Is self-soothing the same as avoidance?
Not when used to get through a crisis. It helps you tolerate distress until you can address the problem.
What if self-soothing feels uncomfortable?
Some people find comfort hard to accept. Start small and notice what feels okay.
References
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Linehan, M. M. (2015). DBT skills training handouts and worksheets (2nd ed.). Guilford Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
