Which technique can aid in self-soothing according to DBT principles?

Listening to music or focusing on sensory experiences is a well-established technique within Dialectical Behavior Therapy (DBT) that can assist individuals in self-soothing. This approach aligns with DBT's emphasis on mindfulness and utilizing the senses to reduce emotional distress. By engaging with music or sensory activities—such as feeling different textures, smelling comforting scents, or enjoying the taste of food—individuals can foster a sense of calm and containment. This practice encourages individuals to ground themselves in the present moment, creating a positive distraction from distressing emotions.

In contrast, engaging in risky behaviors does not promote emotional regulation; rather, it tends to escalate feelings of anxiety or distress and lead to negative consequences. Withdrawing from social interactions for prolonged periods may initially seem like a means of self-soothing, but it can often exacerbate feelings of loneliness and isolation, which can negatively impact mental health. Relying on others for emotional support can be beneficial; however, focusing solely on others without cultivating personal self-soothing strategies does not empower individuals to manage their emotional states effectively. Thus, focusing on sensory experiences and music stands out as a constructive and therapeutic self-soothing technique within DBT.