So, we've gotten through the Distraction Skills now we're going to move to a new set and these are the Self Soothing Skills. Now self soothing has to do with nurturing yourself, comforting yourself, being kind to yourself. That's exactly what you need in a crisis. In a crisis you're going to try to soothe yourself through it.
There are lots of ways to soothe yourself. But almost very way has something to do with one of your five senses. Vision, hearing, smell, taste, touch. So let's talk about each one of them.
The idea of self soothing with vision is you want to do something that soothes the eyes. Something that soothes your sight. What could that be? Well lots of people think flowers are beautiful. It's one of the reasons we plant them in our yards. And it's really wonderful to have a flower. You could get just one flower on a really awful day when you're in total crisis. Go to the store, find one really beautiful flower.
Just because I knew we were going to be doing this, I brought a beautiful flower. So I'm going to keep that here just to remind you of soothing through beauty.
Another way to soothe through beauty or through your eyes or through vision is to try to make something nice in your house. Have you ever noticed how when you walk into the house and just see a mess that you can feel that you're in more of a crisis than you were before? So the idea here is to make one part of your house beautiful.
Now I'm not adverse, you could clean your whole house up, I mean you could make the whole thing beautiful but that's kind of a big task - probably not what you want to do in a crisis. So in a crisis the thing to do is just find one nice place. In fact, if your whole house is a catastrophe, you could clean up one corner. In fact you could take everything from that corner that's a mess, put is somewhere else, put a flower. Have your chair face that corner and try to find a way so that you just see the beauty.
If you like pictures or art, go to an art museum. You can go to a bookstore and look through art books. You could have art books at home and look through them. There might be a magazine where you really like the pictures, that's always a good thing to do.
But you want to remember is that your environment counts. And if you can improve the environment around you, make the environment more beautiful, it'll make a crisis easier to get through.
The next sense, hearing. Music soothes the mind. Sometimes you'll have a song that a favorite song that's really soothing, like a lullaby. You could sing it to yourself.
Have you ever noticed how some people when they get really stressed, they start humming. You could hum. Humming can be a very soothing sound.
If you know how to play an instrument like the piano, guitar, violin, you could plan music.
Now lots of people find another human voice soothing. This is really good if the crisis is that you're alone. So how could you hear another human voice? Well, you could call somebody, listen to them talk. That's always good.
I have some other ideas - you may think these are silly but take it from me, in a crisis you've got to do anything that could help. So, if you want to hear a human voice, you could call 800 numbers; listen to the voice on the number. Or you could call reservations people, talk to them. You could call your crisis clinic, talk to someone there.
There are lots of places where there are sounds of voices. You could turn your tv on, listen to the voices. You know how some people leave their tv on all the time, no matter what they're doing, even when they're not watching it. Why do they do that? Because it's soothing. They just feel more comfortable with the sound of voices in their house. And if you're that kind of person, turn it on. You don't have a tv? Turn the radio on. Just keep it on. It can help.