Worksheet 8 Self Soothing Using your Sense of Smell
A DBT worksheet for calming your body and mind through scent This worksheet will help you explore what scents soothe you and how to use them as part of your emotional coping plan.
Why This Helps
Smell is a powerful sense that can influence how you feel in the moment. Pleasant smells can trigger memories, promote comfort, and help shift your emotional state. When you feel overwhelmed or distressed, using your sense of smell can create a small moment of peace or grounding.
Try One of These Ideas
Tick the ones you’re willing to try, and feel free to add your own:
Reflection Questions
These questions can help you figure out which smells bring comfort or help you feel more grounded when things feel overwhelming.
What kinds of smells help you feel calm, safe, or at ease?
When could you try using one of these smells next time you’re upset or overwhelmed?
Where can you keep a reminder of your favorite scent-based soothing idea?
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