EMDR Trauma Healing Workbook

Self-soothing EXAMPLES

Remember that the goal of these activities is not to avoid or solve the problem that is causing distress, but rather to provide a temporary break and give you a chance to recharge and regroup. It's important to find activities that are enjoyable and help you feel calm and centered.

Physical activity/exercise

Embracing Sound

Creative activity

Such as drawing, painting, or working on a puzzle.

Listening to music or a podcast, or watching a movie or TV show.

Such as going for a walk, run, or bike ride, or doing yoga or other forms of movement.

Reading

Practicing relaxation techniques, such as deep breathing, progressive muscle relaxation, or meditation Relaxing

Quality Time

Reading a book or magazine, or engaging in a leisure activity such as gardening or cooking

Spending time with friends or loved ones, either in person or virtually.

Technology Break

Seeking out support by talking with a friend or loved one, joining a support group, or seeking professional help from a therapist or coach. Social Support

Self-care

Taking a break from screens and technology and engaging in a low-tech activity, such as coloring, knitting, or journaling

Engaging in a self-care activity, such as taking a warm bath or shower, or giving yourself a manicure or pedicure