Self Soothe

Self-soothing can help you revitalize your mind, spirit, and soul when you need it most. It involves recognizing and addressing emotional and physical needs and discomfort with methods that promote safety, calm, and well-being.

Understanding your body’s signals can significantly improve your ability to self soothe. For example, you may notice that your pain intensifies when you are stressed; by identifying stressors and using personalized mindful techniques, you can reduce your discomfort. Mindfulness encourages you to be present and peacefully aware in the moment.

Sharpen Your Discernment

Prior to self-soothing, pause and reflect on what you are feeling. If you are uncomfortable, ask yourself why. This is an important step because it allows you to have a mind-body conversation.

First, assess whether your body is trying to tell you about a credible threat or danger. If it is, then address it. If it isn’t, then search for indications of safety within so you can replace the unnecessary discomfort with peace and safety.

Some questions you could ask are: Am I thirsty, hungry, too warm or cold, do I need to move, or am I tired? When basic survival needs aren’t met, it can create discomfort, pain, and distress. Asking these questions sharpens your discernment because you identify whether your brain is using adaptive or maladaptive DIMs.

Soothe Yourself

In addition to assessing your physical needs, consider your emotional state. Are you feeling anxious, stressed, or overwhelmed? These emotions can exacerbate physical pain, creating a cycle that feels difficult to break. Over time, the repeated pairing of stress and pain can strengthen a neurotag, a pattern in the brain that links your emotional state with physical sensation. By acknowledging these feelings, you can take proactive steps to soothe yourself emotionally.

For example, consider someone who has back pain after a long day at work. If they are also feeling stressed about an upcoming deadline, their pain may feel more intense. By taking a moment to practice deep breathing or engage in a brief meditation, they can address both their emotional and physical discomfort.

4 Ways to Self Soothe

Be Gentle with Yourself

When you are hurting, talk to the area as if it were a baby. Sure, it is silly, and it may even make you laugh, but laughter is often the best medicine, and a great way to self-soothe. Be kind and loving to yourself. Patience is a significant component of love, so be patient with yourself and the pain.

Be Understanding with Yourself

There is no switch inside your mind to turn the pain off, so take your time and be understanding. Think of your pain like a crying baby; yelling at her is only going to cause her to scream louder. Distract your nervous system with soothing, feel-good sensations. This entails massaging another area that doesn’t hurt. Give yourself some feel-good sensations to bring down your stress and anxiety levels.

Bidirectional Soothing

Cross your arms and rhythmically tap your hands on both sides of your chest, alternating gently from one side to the other. This self-soothing can dramatically help ground you in a sense of safety.

Mindful Visualization

Inside your mind’s eye, envision a comfortable, beautiful, serene space. Take yourself there and imagine what it looks, feels, smells, and sounds like. Immerse yourself in this space and allow the peace and ease of the scene to flow through you.

Pain Relief

Self-soothing is a skill you can develop over time. Much like building muscle, the more you practice these techniques, the more effective they become. Start with simple practices and gradually add more complex strategies as you become comfortable.

Many individuals find relief in establishing a routine that includes self-soothing practices. For instance, setting aside ten minutes each morning for meditation or gentle stretching can set a positive tone for the day. Start taking a proactive approach to managing your pain today, so you can be on your way to feeling peace, ease, and pain relief.

Next Step

Self-soothing practices help you create moments of safety and calm when discomfort arises. Discovering Safety Within and pain management coaching can help you turn these practices into steady habits, so you have reliable ways to respond when pain or stress increases.

If you would like guided support as you build these skills, you are welcome to learn more about pain management coaching and take the next step toward the peace, ease, and pain relief you seek.

Disclaimer

Information provided on this website, including educational materials, pain neuroscience explanations, treatment suggestions, and any other content shared during sessions, classes, or coaching, is for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition, and is not a substitute for professional medical advice, diagnosis, or treatment.

You should always consult a qualified healthcare provider regarding any medical concerns. Never disregard professional medical advice or delay seeking it because of information you receive here.

Jennifer Brand Spa

Pain Management at 2717 Hwy K, O’Fallon, MO 63368