09/04/2025
Are you surprised by this image?? I am not since Rediscovering the Art of Self-Soothing in Adulthood does not come easy for everyone.
As a DBT social worker, I often find myself reflecting on the powerful lessons we absorbed about emotional regulation long before we could articulate our feelings.
Think back to our infancy: soothing was a shared journey. We were cradled in loving arms, swaddled snugly in warm blankets, and lulled by the gentle movement of rocking. Pacifiers, favorite toys, and even our own thumbs acted as our safety nets, providing comfort and teaching us that even in moments of distress, relief was within reach.
But as we entered adulthood, those comforting external supports began to fade. Many of us now find ourselves navigating life without effective self-soothing strategies, leaving us exposed to stress, overwhelm, and emotional chaos.
In the realm of DBT, we spotlight the importance of developing distress tolerance and self-soothing skills as vital components of emotional health. Research backs this up:
- Adults who struggle with emotional regulation face a significantly higher risk of developing depression and anxiety.
- Engaging in mindfulness practices has been proven to lower stress levels by nearly 30% in just eight weeks.
Relearning to self-soothe isn’t a regression; it’s a remarkable act of resilience. It’s about cultivating intentional practices like deep breathing, mindfulness, sensory grounding, or journaling that empower us to navigate our emotions in healthier ways.
In a world that often values productivity over presence, taking the time to self-soothe isn’t merely indulgent; it’s a crucial pillar of our well-being.
As I frequently remind my clients, “You learned to soothe once; you can learn again.”
Now, I’d love to hear your thoughts: What strategies have you uncovered that help adults rebuild their ability to self-soothe and tolerate distress?
