Strategies for Self-Soothing
Methods for Coping to Help You Through Eating Disorder Recovery
Recovering from an eating disorder is a deeply personal journey, often filled with moments of emotional intensity and self-doubt. In these times, finding healthy ways to soothe and calm yourself can be a crucial part of healing.
Self-soothing strategies are tools that help you cope with difficult emotions without turning to disordered eating behaviors. Below you will find a range of practical techniques designed to support your recovery process—whether it’s through mindfulness, grounding exercises, or physical self-care. These strategies are meant to empower you to take control of your emotions and build a stronger, more compassionate relationship with yourself.
Sixteen Strategies for Self-Care and Self-Soothing
1. Mindfulness: tune into your senses and be in the moment. Feel the pressure of your body sitting on the chair, smell the scents in the room, look at the pictures on the wall, listen to the noises outside the window.
2. Deep breathing: take a deep breath, breath out for a few seconds longer than breathing in, repeat.
3. Distract with Thoughts: count colors in a painting or out the window, repeat song lyrics in your mind, imagine a very relaxing scene using all your senses
4. Distract with Activities: stroll in the park, read a good book, play games, do puzzles, color in a coloring book, watch funny YouTube videos, get a massage or manicure, people watch
5. Soothe with Smell: scented lotion or candles, aromatherapy oils
6. Soothe with Touch: take a hot shower or bubble bath, put a cold compress on your forehead, squeeze a ball or putty very hard, listen to loud music, pet your dog or cat, get a massage, soak your feet
7. Listen to Music: play your favorite songs and playlists. Listen to the music closely. Experience the music. Observe how it feels.
8. Call a friend or family member
9. Send a text encouraging someone or just saying hi
10. Think of advice you’d give someone else…and take it!
11. Journal: write down your thought and feelings as a way to get it out, think through the situation, and maybe develop some new insights.
12. Progressive muscle relaxation
13. Push Away: once a tough situation is over, push it mentally away. Build an imaginary wall between yourself and the situation. Imagine boxing up the distressing thoughts/feelings and put it on a high shelf for a while.
14. Go to a favorite "safe" location like the beach, a park, the woods, a playground, etc.
15. Find meaning or purpose in the situation
16. Self-encouragement and rethinking the situation (i.e. “I can stand it,” “I’m doing the best I can,” “I will make it through this,” “I will be ok,” “This too shall pass”)
Tools for Recovery
As you continue your recovery journey, it’s important to remember that healing is not linear, and there will be ups and downs along the way. The key is to be gentle with yourself and use the tools available to you when emotions feel overwhelming. Self-soothing strategies can offer a moment of calm and grounding, helping you reconnect with your inner strength and resilience. Keep practicing these techniques, and know that over time, they can become a valuable part of your toolkit for managing stress, reducing emotional distress, and fostering a more compassionate relationship with yourself. Recovery is a journey, and each step you take is a step toward healing.
