DBT: getting through a crisis · worksheet 81
When things go badly, we often forget to comfort ourselves. Your senses can help: a smell, some music, a soft texture. Prepare your “calm kit” in advance.
Before you start
- What it is for: To soothe yourself gently during a difficult moment, with pleasant sensations.
- 15 minutes to prepare your list; then a few minutes each time you need it.
- The senses are a quick route to calming the body: a pleasant smell, sound or texture changes your state within minutes.
- Keep a few things always to hand: a cream you like, a playlist, a photo on your phone.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Notice what soothes you fastest: keep it to hand (phone, bag, bedside table).
If you find it hard
If you find it hard to give yourself this comfort, remember you would offer it to a friend (worksheet 22). Avoid things that soothe in the moment but hurt afterwards.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person build a sensory “calm kit” (sight, hearing, smell, taste, touch) to soothe themselves gently during a difficult moment.
Emotional distress, difficulty comforting oneself. Duration: 15 min in session; use when needed.
References
Linehan, M. M. (2015). DBT Skills Training Manual (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
