The Dialectical Behavior Therapy Skills Workbook for PTSD by Kirby Reutter

Author:Kirby Reutter
Language: eng
Format: epub
Publisher: New Harbinger Publications
Published: 2019-05-06T16:00:00+00:00

Soothing with the Senses

Research shows that mindfully engaging the five senses (sight, sound, smell, taste, touch) can lower symptoms of depression, anxiety, and PTSD. For example, one study found that systematic exposure to certain aromas decreased symptoms of both anxiety and depression (Lemon 2004). Another study found that massage therapy significantly influenced brain chemistry. For example, massages decreased stress hormones (cortisol) while increasing neurotransmitters associated with positive emotions, such as dopamine and serotonin (Field et al. 2005).

Yet another study found that listening to music helped reduce anxiety—and even pain and fatigue—in terminally ill patients (Horne-Thompson and Grocke 2008). In fact, one study even found that music therapy could be more effective in treating depression than counseling (Castillo-Pérez et al. 2010)…but please do not tell your therapist that!

That’s why another way to cope in the moment is to mindfully engage at least one of your five senses—and use that sense to focus on something that has a calming effect on you. You can mindfully gaze at something that is soothing to look at, or mindfully listen to something that calms you down. Perhaps you can mindfully absorb your favorite aroma or fragrance, or mindfully ingest your favorite flavor or ingredient. Or maybe you can mindfully relish a favorite tactile sensation (such as a comfy blanket or warm water streaming down your back). Some people even find it’s helpful to create a Five-Senses Pouch, a way to easily and immediately engage all five senses at all times. For example, you might have perfume, candy, and a small stress ball in a zip-top baggie, along with a favorite picture or song on your phone, all within reach.

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