Sensory Self-Soothe

Warning

  • this skill takes a while of consistent work to train your body to have the response you want.
  • you can then use this response to override what your body wants to do (waking yourself up when tired or trying to relax while anxious), but each time you do this it weakens the association a little
  • the best thing to do is to just integrate these sensory environments into your daily routine so that you're practicing the skill regularly just by existing in your waking and sleeping environments

The primary concept here is using Classical Conditioning to create an association in your mind and body between sensory input and an emotional state. You're essentially going to train your body like a dog to move towards different emotional states depending on the external cues you give it. So for instance you'd probably want to train your body to calm itself as you turn the lights down. The biggest difference between you and a dog is that you get to choose what you want to be trained to do. And you really do get to choose a lot about this! What you actually wind up choosing for each emotional state and sense is a highly personal choice. That's why I figured I would try to give you as many options as possible and leave the rest up to you!

My strategy was to decide on a full set of sensory triggers for two basic desirable emotional states: Rest / Sleep and Alert / Focused. These can take a while to train your body to do, so pick things that will be easy for you to do, set up your space to make it as easy as possible to keep doing them, and keep at it. The most important thing is consistency and routine. Here are some things I've tried and liked as well as some things I've heard of others succeeding with:

Rest / Sleep

Sight

Sound

Smell

Taste

Touch

Alert / Focused

Sight

Sound

Smell

Taste

Touch