Self-Soothing: How to Calm the Nervous System Safely

Self-soothing refers to the techniques people use to calm their nervous system during emotional overload. These methods help restore balance when stress, fear, or frustration rises quickly. While often associated with childhood, adults rely on self-soothing just as much—sometimes without realizing it.

Healthy self-soothing strategies include slow breathing, grounding exercises, sensory relaxation (comforting textures, warm beverages, soft sounds), or gentle physical movement. These actions signal the body that it is safe, allowing the nervous system to shift out of fight-or-flight mode.

Unhealthy self-soothing—like overeating, impulsive spending, or emotional withdrawal—provides temporary relief but increases long-term stress. Learning the difference between the two is essential for emotional stability.

The most effective self-soothing techniques are personalized. What calms one person may not calm another. Exploring and practicing methods during calm states helps them become accessible during emotional spikes.