Selfsoothing

Self-soothing refers to actions or strategies that individuals use to calm themselves, reduce arousal, and regulate emotions in the face of stress or distress. It is a form of self-regulation that can be employed across the lifespan, from infancy through adulthood. Self-soothing can involve sensory, cognitive, and behavioral strategies that help restore a sense of safety and regulate physiological responses such as heart rate and breath.

In child development, self-soothing describes behaviors that infants and young children use to comfort themselves when upset, such as sucking a thumb, cradling a security blanket, or seeking a familiar routine. Caregivers' responsiveness and secure attachment support healthy self-regulation, while excessive reliance on external soothing without gradually developing internal regulation might indicate regulatory challenges in some contexts.

Common self-soothing techniques include sensory activities (holding a soft object, gentle rocking, warm bath), calming breath or paced respiration, grounding techniques (naming five senses), progressive muscle relaxation, music or a familiar scent, and cognitive strategies such as positive self-talk or distracting thoughts to reduce distress. The choice of technique is highly individual and may depend on developmental stage, sensory preferences, and cultural context.

In mental health and therapy, self-soothing is a component of emotional regulation skills taught in programs such as dialectical behavior therapy and mindfulness-based approaches. It can aid distress tolerance and coping but should not replace help for underlying issues. Some individuals, including people with autism or sensory processing differences, may rely on self-soothing more heavily; in such cases, balancing self-soothing with adaptive coping and social support is common.