Smell is a very powerful sense that can often trigger memories and make you feel a certain way. Therefore, it’s very important that you identify smells that make you feel good, not bad.
Here are some ideas.
Check (…) the ones you’re willing to do, and then add any activities that you can think of:
(…) Burn scented candles or incense in your room or house. Find a scent that’s pleasing to you.
(…) Wear scented oils, perfume, or cologne that makes you feel happy, confident, or sexy.
(…) Cut out perfumed cards from magazines and carry them with you in your handbag or wallet.
(…) Go someplace where the scent is pleasing to you, like a bakery or restaurant.
(…) Bake your own food that has a pleasing smell, like chocolate chip cookies.
(…) Lie down in your local park and smell the grass and outdoor smells.
(…) Buy fresh-cut flowers or seek out flowers in your neighborhood.
(…) Buy fruits and cut them in half. Keep the skin of oranges for example and dry them on the heater.
(…) Hug someone whose smell makes you feel calm.
(…) Other ideas: ________________________________________________________
Distress Tolerance Skills:
- DISTRESS TOLERANCE SKILLS
- RADICAL ACCEPTANCE
- DISTRACT YOURSELF FROM SELF-DESTRUCTIVE BEHAVIORS
- DISTRACT YOURSELF WITH PLEASURABLE ACTIVITIES
- DISTRACT YOURSELF BY PAYING ATTENTION TO SOMEONE ELSE
- DISTRACT YOUR THOUGHTS
- DISTRACT YOURSELF BY LEAVING
- DISTRACT YOURSELF WITH TASKS AND CHORES
- DISTRACT YOURSELF BY COUNTING
- CREATE YOUR DISTRACTION PLAN
- RELAX AND SOOTHE YOURSELF
- Self-Soothing Using Your Sense of Smell
- Self-Soothing Using Your Sense of Touch
- Self-Soothing Using Your Sense of Taste
- Self-Soothing Using Your Sense of Hearing
- Self-Soothing Using Your Sense of Vision
- Self-Soothing – CREATE A RELAXATION PLAN
Advanced Distress Tolerance Skills:
- Advanced Distress Tolerance Skills: Improve the Moment
- SAFE-PLACE VISUALIZATION
- CUE-CONTROLLED RELAXATION
- REDISCOVER YOUR VALUES
- SELF-ENCOURAGING COPING THOUGHTS
- TAKE A TIME-OUT
- LIVE IN THE PRESENT MOMENT
- IDENTIFY YOUR HIGHER POWER
- ADVANCED RADICAL ACCEPTANCE