5 Self-Soothing Techniques To Manage Anxiety

A woman needing mental health help holding her head
Written by Nancy

Anxiety can range anywhere from being a mild annoyance to a crippling condition that can inflict individuals at any time of the day. One of the best ways to deal with it when you’re by yourself is to apply self-soothing techniques.

Self-soothing is a method of treating ourselves to induce feelings of betterment in order to move past the negativity of feelings of pain. We are capable of healing ourselves, and it’s important to keep that in mind as we go through life:

Anxiety-driven self-soothing

People learn how to soothe themselves when they’re undergoing anxiety. Anxiety can encompass thoughts or situations that determine emotions such as fear, worry, concern, stress, or a lack of confidence. This common mental health issue can create a domino effect by inflicting further mental issues if it’s not managed and treated properly.

Good self-soothing techniques

Learning how to deal with life’s stress and anxieties is an important life skill to move towards a healthy state of being. Appeal to all of your five senses in order to cope with anxious thoughts:


Hold something hot or cold in your hands if you feel like the anxiety is getting overwhelming to distract your brain. You can also take a warm bath to relax your muscles. Fill it with Epsom salt to soothe your body.


Apart from holding something, you can also pop an ice cube into your mouth to appeal to both touch and taste. Relaxing herbal concoctions such as chamomile tea can also help distract you and soothe your nerves. You can also try chewing gum or sucking on a hard piece of candy.


Aromatherapy is amazing for calming down and destressing. Lavender and peppermint scents are great for stimulating your sense of smell and soothing your mind. You can use essential oils or light up some candles around the room.


Focus your attention on different items in the room to distract yourself from your thoughts and name them out loud. You can also try watching your favorite TV shows or movies when you’re calmer to keep yourself distracted.


Your favorite music can help you keep your mind off of your anxious thoughts. Noise machines can also help you sleep better by drowning out the silence.

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Get professional psychotherapy services

If you’re finding it difficult to manage your anxiety by yourself, enlist the help of a professional. Stem Wellness has experienced mental health therapists who can help you manage symptoms of anxiety in order to lead a more fulfilling life.

Their leading therapist, Dr. Stempel, is a certified clinical supervisor in the state of New Jersey who used a variety of techniques such as emotionally focused therapy (EFT), cognitive-behavioral therapy (CBT), schema therapy, and interpersonal neurobiology.

Their services include psychotherapy counseling, marriage or relationship counseling, individual therapy, and family therapy in New Jersey.

Contact them to book an appointment today.




Disclaimer: Please note that this content has been proofread manually and through grammar checkers to eliminate all spacing errors. Any spacing errors you may come across are due to compatibility issues in Microsoft Word.

About the author


I’m Nancy and no, I didn’t always look like I do in that picture on the right. My foray into health and fitness began as a brace-faced, 16 year-old who was too afraid to wear a two-piece at the beach because I felt my body paled in comparison to my much more toned friends.

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