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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).distress tolerance Handout 8   (Distress Tolerance Worksheet 6–6b)
Self-  Soothing
A way to remember these skills is to think of soothing each of your five S enSeS.
With vision:
Look at the stars at night.
Look at pictures you like in a book.
Buy one beautiful flower.
Make one space in a room pleasing to look at.
Light a candle and watch the flame.
Set a pretty place at the table using your best 
things.
Go people- watching or window-  shopping.
Go to a museum or poster shop with beautiful 
art.Sit in the lobby of a beautiful old hotel.
Look at nature around you.
Walk in a pretty part of town.
Watch a sunrise or a sunset.
Go to a dance performance, or watch it on TV.
Be mindful of each sight that passes in front of you.
Take a walk in a park or a scenic hike.
Browse through stores looking at things.
Other:  
With hearing:
Listen to soothing or invigorating music.
Pay attention to sounds of nature (waves, birds, rainfall, leaves rustling).