Worksheet 10 Self Soothing Using your Sense of Hearing
A DBT worksheet for calming your nervous system with sound
Why This Helps
Certain sounds can immediately influence how we feel. Music, nature sounds, and calming voices can reduce stress, shift your focus, and help you feel more grounded. Everyone’s preferences are different-what matters is finding sounds that soothe you, not stimulate or upset you. Use this worksheet to explore which sound-based tools help you feel calmer and more in control when you’re overwhelmed.
Try One of These Ideas
Tick the ones you’re open to trying. You can also add your own ideas below.
What kind of sounds help you feel calm, safe, or comforted?
When would be a good time to use one of these sound-based tools?
Where can you keep a playlist or reminder so you remember to use this when needed?
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