How to Self-Soothe: 6 Strategies When You’re Feeling Irritable

Sep 11, 2019


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Everyone has bad days. When your patience wears thin, sometimes it’s the little things that help you keep it all together. Letting life’s setbacks affect us to the point of boiling over can have long-lasting consequences. For those days when you feel like it’s all too much, you need to learn how to self-soothe.

composure can liberate you from a challenge that’s occupied too much of your attention.
Most of us need a little guidance on how best to begin that process. Here are
six suggestions to break the tension.

1. Take Deep Breaths

solutions are often the best. The connection between the physical and mental is
more powerful than you might think. Breathing techniques are used in a variety
of different medical and holistic disciplines to reduce anxiety
and relieve stress

you, it might be something as simple as taking five big cleansing breaths. You
might want to experiment with more involved practices if this strategy isn’t

2. Use Soothing Scents

Because scent is the strongest sense connected to memory, smells you associate with a relaxing state of mind can help restore your inner calm. You could light some incense, use some essential oils, make a pot of tea or use an oil-based diffuser.

is a great complementary practice you can do at the same time as practicing
mindfulness, getting organized or using a mantra.

3. Meditate

is often misunderstood, but it’s actually quite straightforward. It’s meant to
help you clear your mind. That makes it an excellent method of self-soothing.
The larger conversation around the use of meditation and experiencing life
clear-headed and in the present is called mindfulness.

can receive the substantial benefits of mindfulness with only a little work.
It’s something
everyone should try
, and a great way to restore some peace during a hectic day. If you
need an introduction, there are plenty of apps to walk you through the basics.

Outdoor meditation for self-soothing.

4. Do Some Organizing

your physical space is cluttered, it can make your headspace feel the same way.
Sometimes, removing yourself from overwhelming circumstances and just doing
some busywork to feel organized can be a helpful way to reset your head.

no wonder why so many people make a habit of keeping a clean house. If you’re struggling
and there’s nothing to clean up, you can tackle a larger project like an
overflowing closet.

5. Get Some Exercise

Exercise can put you in a different state of mind when things are overwhelming. Your brain releases chemicals during a strenuous or even a moderate workout. If you’re struggling with how to self-soothe, start here.

neurotransmitters that help us feel safe and relaxed can get low in periods of
high stress, and going out for a jog, lifting some weights or doing yoga could
be the answer to bringing things
back to center

6. Talk About It

life is challenging, you might feel like no one understands or cares to know
what you’re going through. In reality, that’s never the case. As long as you
have friends and family around, you have someone to talk with.

your experiences. Even if there’s no immediate action your friends and family
can take, you’ll be surprised at how much better you feel just vocalizing the
struggles you’re facing. You might get the advice you’ve been needing.

Take a Load Off

It’s important to take a break and breathe when life becomes a little daunting. Learning how to self-soothe is only the first step – use one or all of the strategies above the next time the walls start closing in. You’ll see it’s easy to collect yourself and calm down.


Jack Shaw is a senior writer at Modded. Jack is an avid enthusiast for keeping up with personal health and enjoying nature. He has over five years of experience writing in the men's lifestyle niche, and has written extensively on topics of fitness, exploring the outdoors and men's interests. His writings have been featured in SportsEd TV, Love Inc., and Offroad Xtreme among many more publications.