Self-calming through the senses

Physiological regulation through the senses

Self-calming is a way of being kind to oneself on a biological level, using the five senses to send safety signals to the parasympathetic nervous system.

Unlike distraction, which diverts attention, self-soothing seeks to comfort and nurture.

Visually, one can look for beauty in the environment, observe the movement of leaves in the wind, visit an art gallery or simply look at pictures of serene landscapes.

Auditory, the sound of rain, a soothing instrumental playlist or deliberate silence can lower heart rate and blood pressure, counteracting the fight or flight response.

The power of smell and taste

The sense of smell has a direct connection to the limbic system, the emotional center of the brain.

Scents such as lavender, vanilla or the smell of wet earth can instantly evoke memories of calm or security. It is suggested to have essential oils or lotions with preferred scents on hand.

As for taste, it is not about eating out of craving, but about tasting with mindfulness.

Allowing a piece of dark chocolate to melt slowly in the mouth or drinking a hot infusion while noticing every nuance of flavor helps to anchor in the body and provides a pleasurable experience that competes with emotional discomfort.

Touch and movement for containment

Touch is fundamental to the feeling of containment and bodily boundaries. In times of distress, wrapping oneself in a heavy blanket, petting a pet, wearing soft fabric clothing, or receiving a massage can release oxytocin and reduce cortisol.

Even self-hugging or feeling the texture of a rough surface can be stabilizing.

The goal is to create a sensory environment that communicates to the body that "all is well" in the immediate present moment, regardless of external problems.

Individuals are encouraged to prepare a "self-soothing kit" with objects that positively stimulate each of the senses to have available in times of crisis.

Summary

Self-calming uses the five senses to send safety signals to the parasympathetic nervous system. It seeks to comfort and biologically nourish the body in the present moment, as opposed to mere mental distraction.

Relaxing visual and auditory stimuli, such as scenery or music, reduce the heart rate. Smell connects directly with the emotional center, evoking memories of instant calm through specific aromas such as lavender.

Consciously tasting food or feeling soft textures through touch releases oxytocin and reduces cortisol. It is suggested to create a kit with sensory objects to communicate to the body that all is well and safe.