The Quick Guide to Self-Soothing Workbook

A 27-page digital workbook for building a self-soothing toolkit you actually want to use, sense by sense.

Self-soothing is one of my favorite coping skills, and one I originally learned from DBT (Dialectical Behavior Therapy).

It's an emotional regulation strategy that helps us deal with stress and upsetting emotions by tapping into our senses.

The thing about self-soothing is that it's really personal. What feels calming to one person might feel irritating or overstimulating to someone else. That's why this workbook isn't a list of generic suggestions, it's a guided process for figuring out what actually works for you.

If you're neurodivergent (autistic, ADHD, AuDHD), sensory self-soothing might already be something you do intuitively. This workbook helps you map it out so you can use it more intentionally, especially in the moments when you most need a tool that's already familiar.

Most self-soothing resources stop at five senses. I added movement as a sixth, because for a lot of us, motion is how we calm down. Rocking, pacing, stretching, fidgeting, walking. It belongs in the toolkit.

Here's What's Inside:

• 27-page PDF (full-color version and a separate black and white version)
• Digital fill-in enabled (use it on your phone, tablet, or computer)

The workbook covers:

• Why self-soothing is important
• Sensory wheels for all six senses: taste, sight, sound, smell, touch, and movement
• Self-soothing suggestions for each sense (drinks and food textures for taste, colors and light for sight, music and ASMR for sound, scents and cooking smells for smell, textures and temperature for touch, and different kinds of motion for movement)
• Sensory likes and dislikes
• How to create your own self-soothing toolkit
• Journaling prompts
• A sensory checklist of things that bring you happiness (with a blank template to make your own)
• A self-soothing diary page to keep track of what works
• Blank sensory wheels for you to create your own

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📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files.

🖨️ You can fill it in digitally using Adobe Reader, Xodo, or GoodNotes, or print it from home or at a print shop like Staples, FedEx, or UPS, whichever works best for you.

🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. Private Practice License Here.

🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible!

🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded.