😌 Self-Soothing 101

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Hey there! Welcome back to The Flow by Flocus. If you’re new around here, welcome! 👋  You can catch up on our previous editions right here.

This week: We’re breaking down the “self-soothing” technique, which is all about feeling better when you’re in pain or distress and can’t change things immediately. Scroll on for the full scoop!

😌 What’s Self-Soothing Again? A Refresher

Self-soothing = Doing things that help you feel calm when you’re in distress but can’t change things right now

It involves using your 6 senses (including movement) to give yourself comfort in difficult moments.

You’ve probably self-soothed plenty in the past without even realizing it.

We actually wrote about self-soothing last year — but we’ve found ourselves using this technique a lot lately, so wanted to expand on it.

Pause here and read Part 1 for the step-by-step process on how to self-soothe. Then, come back for a deeper dive on the science behind why it works, plus ways to level up this self-care practice.

🧠 Why Self Soothing Works

If you’ve been reading The Flow for awhile, you’ll know we often compare your brain to a computer.

And, just like a computer, your brain has its limits. External factors can also reduce its performance.

Self-soothing is all about regulating your response to things you can’t control or change.

Science shows this method is effective because it:

• Lets you indulge in things you like and find pleasant

• Takes pressure off you to find a solution right away

• Conserves and replenishes energy when you’re already depleted

• Grounds you by getting you out of your head and back into the present moment

Now that you know why it works, what else should you know when starting out?

🖐️ 5 Tips for Getting Started with Self-Soothing

🏆 Remember, the goal is not to self-soothe so you can “move on” or “be productive” again

Yes, self-soothing is all about making yourself feel better.

But if you go into it thinking, “This will make me feel better so I can get back to work,” and it doesn’t work right away, you may only end up feeling worse.

Try to release these expectations when they crop up and simply immerse yourself in the experience.

🔁 Practice often, even when you don’t need to

Try self-soothing when you feel okay or balanced. This will help you remember to self-soothe when you do need it.

Plus, it’s a great way to add more color, flavor, and texture to your days (literally!).

🗒️ Write down your favorite self-soothing techniques

The moments you need to self-soothe the most are also the moments you’ll probably forget self-soothing even exists.

That’s why we recommend writing down some self-soothing techniques in a physical or digital journal. Keep this list handy (and review it often) so you’ll remember to check it any time you may need it.

🧘 Pay attention

Self-soothing is meant to be done mindfully, with your full attention and participation.

Of course, notice any thoughts or distractions before shifting your attention back to your self-soothing activity.

But avoid the temptation to multitask, especially if it involves doing something that could make you feel worse (like scrolling social media).

❤️‍🩹 Know when to ask for help and support

We mentioned self-soothing is a therapy technique.

While it can be learned and applied outside of therapy, it’ll work even better with professional support for those who need it.

If your mental distress is chronic or impacting your quality of life, seek support from someone you trust, whether it’s a loved one or a mental health professional.

🪅 Flocus Picks

A curated list of things worth sharing.

• 15 Ways to Self-Soothe (Article) — This Healthline guide includes professional tips and more unique ways to self-soothe

• Self-Soothing in 4 Minutes (Video) — This short clip shows you how to do 2 simple self-soothing exercises to relax your face and jaw

• 13-Minute Self-Soothing Meditation (Audio) — Need a little guidance for your first self-soothing practice? Try this meditation from Chakra Way

✨ Flocus: Your Personal Productivity Dashboard

Finding calm is easier when your tools support it. Flocus gives you a space to reset and refocus, whether that’s using the timer for mindful breaks, scheduling self-care tasks, or unwinding with ambient sounds while you recharge.

Go to Flocus

What are your thoughts on self-soothing? Let us know if you try it out this week — we’d love to hear how it goes!

Until next Sunday,

Flocus Team

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