Self-Soothing Toolkit: Calm Yourself When Life Feels Too Much

1. What Helps Me Feel Calm When I’m Upset?
Soft textures (blankets, jumpers, etc.)
Warm tea or a hot water bottle
Nature sounds or calming music
Smelling something grounding (lavender, citrus)
Hugging a pet
Writing or doodling
Breathing exercises
Going outside
Telling someone how I feel

2. Which Senses Help Me Most?
Sight (lighting, colours, visual calm)
Touch (pressure, movement, softness)
Sound (music, quiet, white noise)
Smell (oils, candles, natural scents)
Taste (tea, chewing gum, something grounding)

3. My Personal Soothing List

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4. Emergency Toolkit – For Tough Days

I can remind myself: ____________________________

I can do this calming action: ______________________

I can call or message: ___________________________

I will NOT: ____________________________________

“The goal is not to avoid feeling overwhelmed but to notice, press pause and care for yourself in a kind and gentle way.”

📧 Email: hello@carolinecrotty.ie
🌐 Website: www.carolinecrotty.ie
📍 Therapy in Cork city centre and online