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8 Self Soothing Techniques to Reduce Stress

self soothing techniques to reduce stress

Self soothing process involves balancing your emotions and bringing calm to your mind and body during the time when you are struggling with stress and feeling overwhelmed.

Many sensitive, empathic people have not learned how to self soothe if they are upset or when life gets intense. Like many children, perhaps you didn’t have the kind of parents that held you and let you know that everything was going to be okay.

If your parents were anxious they also may have transmitted their anxiety to you. Sensitive children can absorb this and may unknowingly carry it around as an adult.

To take charge of your emotions, practice the self soothing techniques below to prevent getting overloaded by the stress of the world or your internalized stress. Using these strategies from my book The Empath’s Survival Guide: Life Strategies for Sensitive People will help you stay calm and centered.

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8 Self Soothing Techniques to Reduce Stress

1. Use Conscious Breathing

As soon as stress hits, immediately take a few deep, slow breaths. Breathing helps you expel tension so it doesn’t lodge in your body.

2. Engage In Positive Self Talk

self soothing
Self Soothing Techniques

Tell yourself, “This is a transient situation. I will find the best way of handling this. Everything will be okay.” Do not let negative, fear-based voices get in the way of consoling yourself with kindness.

Related: 29 Proven Ways To Build Your Self-Confidence

3. Develop A Witness State

You are larger than fear. You are larger than anxiety. When you notice yourself getting stressed or overwhelmed tell yourself, “I am not this emotion. I can center myself. I can lovingly detach from my state of overwhelm and lovingly witness the feelings I’m experiencing.” Realizing you are larger than the feeling, will relax you and offer you perspective.

4. You Are Not Responsible For The Karma Of Others

Keep reminding yourself that everyone deserves the dignity of walking their own path. This will help you avoid feeling inappropriately responsible for what others are going through.

5. Visualize

Picture divine white light coming through the crown of your head and darkness flowing out the bottom of your feet. This reduces overwhelm by keeping the energy flowing out of your body.

6. Use Lavender Essential Oil.

Inhale lavender essential oil or put a few drops midway between your eyebrows (on your third eye) to calm yourself.

7. Place Your Hand Over Your Heart

Just as mothers console their babies by patting their chest, you can put your hand over your heart to calm yourself. The heart is in the mid-chest is the center for unconditional love. When you touch it, love will be activated and start to send blissful biochemicals called endorphins throughout your body.

8. Practice Self-Compassion.

Your thoughts make a difference. Be sweet to yourself whenever possible—avoid beating yourself up. Remember to show yourself compassion when you’re stressed or emotionally distraught. Replacing negative thoughts with positive ones enhances your well-being.

Being an empathic, caring person leaves you open to a wide range of feelings. When you sense love and joy, you will experience well-being.  However, picking up negative emotions can be agitating. As part of your self-care, you want to keep yourself as calm as possible. Using the techniques I discussed will help create more equanimity and peace in your life.

Related: 5 Ways You Can Practice Self-Compassion And Be Kind To Yourself

Adapted from The Empath’s Survival Guide: Life Strategies for Sensitive People by Judith Orloff, MD, the book is a guidebook for empaths and all caring people who want to keep their hearts open in an often-insensitive world.

8 Self Soothing Techniques to Reduce Stress
8 Self Soothing Techniques to Reduce Stress
self soothing techniques to reduce stress pin
8 Self Soothing Techniques to Reduce Stress

Dr. Judith Orloff

Judith Orloff, MD is the New York Times best-selling author of The Empath’s Survival Guide: Life Strategies for Sensitive People. Her new book Thriving as an Empath offers daily self-care tools for sensitive people along with its companion The Empath’s Empowerment Journal. Dr. Orloff is a psychiatrist, an empath, and is on the UCLA Psychiatric Clinical Faculty. She synthesizes the pearls of traditional medicine with cutting edge knowledge of intuition, energy, and spirituality. Dr. Orloff also specializes in treating highly sensitive, empathic people in her private practice. Dr. Orloff’s work has been featured on The Today Show, CNN, Oprah Magazine, the New York Times. Dr. Orloff has spoken at Google-LA and has a popular TEDX talk. Her other books are Thriving as an Empath: 365 Days of Self-Care for Sensitive People, The Empowered Empath’s Journal, Emotional Freedom and Guide to Intuitive Healing. Explore more information about her Empath Support Online course and speaking schedule on View Author posts