I am a great believer in empowering parents in my clinic room. I like to share my skills with you to enable your child to regulate in times of stress, anxiety, and anger. Sometimes we need to help them find some calm in these moments.
A self-soothe box is simple to do, and something you can use immediately, and it should not cost much money.
What is a Self-Soothe Box?
It is a box (shoebox) that can include anything used to distract and soothe in times of stress. It originates from Dialectical Behaviour Therapy (DBT) and addresses managing and tolerating distress. Children are not born with self-control, so they must continue to learn and develop emotional regulation skills (this carries on until they are 25). I use the box in CAMHS for adolescents who self-harm, but it can be used with younger children, probably five upwards.
How do I create a Self-Soothe Box?
You could find a simple shoebox and decorate it with your child. You can then brainstorm with them what helps them feel calm. It’s good to think of objects that include the five senses:
Touch
- Soft lovey
- Favourite Toy
- Soft materials
- Stress ball
- Pom-Poms
- Hand Cream
- Feathers, soft brush
- Play-doh
Smell
- Something of yours, like an old tee shirt
- Lotion/oil (obviously be careful with younger children)
Vision
- Some photos
- Pictures/postcards of calm
- Funny Pictures
- Mindful colouring
Sound
- A favourite story
- Audio of your voices
- A meditation
- Music
- Animal or nature sounds
Taste (for teenagers and older only)
- Gum
- Lollipop
- Snack
What do I do when we have made one?
It is straightforward when your child is anxious, angry, or sad, and it is something they can find to distract and soothe at that moment. Please help them engage and be mindful at that moment. This box is something they can take if they are at camp or have a sleepover. I hope it helps, and please share it on my Facebook Page if you make one and see if it works for you.
I am starting my workshops to enable positive, authoritative parenting for Autumn.
Thank you for taking the time to read this, and thank you for your commitment to the well-being of your child and your family, and your willingness to continue learning and growing. Remember: parenting is hard work, and you deserve support. Please share your gratitude and love by sharing and liking my Facebook Page, and contact me to hear about my workshops and consultations. With Love Catherine
