Chomi, sometimes life just gets a lot — stress, heartbreak, school pressure, family drama — and you need a way to calm yourself down. That’s where self-soothing comes in. It’s all about using your five senses — sight, sound, touch, taste, and smell — to help your body and mind chill out.

Think of it like giving yourself a mini break from the chaos. Maybe it’s listening to your favourite playlist, lighting a scented candle, watching the sunset, or eating something comforting. These small moments can help you feel grounded and at peace again.

Everyone’s different, so what works for your friend might not work for you. Some people find peace in art or nature, while others feel calm when cooking or dancing it out. The key is to experiment and find what helps you feel safe, relaxed, and back in control.

Here are some simple ways to use your five senses to relax and reset. Take a look through each one and see which feels right for you — everyone’s different, so pick what works best!

1. Relax Your Eyes, Refresh Your Mind (Sense of Sight)

When you’re feeling overwhelmed, take a moment to see something beautiful. Go for a walk, notice the colours of the sky, or flip through old photos that make you smile. Visit a park, scroll through calming pics online, or watch a movie with amazing visuals (nothing too heavy though). You can even create your own “feel-good” photo folder — a go-to space for peaceful vibes whenever you need a break.

2. Calm Your Mind with Sound (Sense of Hearing)

Let sound calm you down. Play your favourite songs on repeat or listen to a playlist that always lifts your mood. Chat with someone whose voice makes you feel at ease, or head to a park and tune in to the sounds of birds, wind, and laughter. If you sing, play an instrument, or enjoy podcasts — do that too! Whatever helps your ears (and mind) chill, go for it.

3. Scents That Soothe — Breathe In the Good Vibes (Sense of Smell)

Scents can change your mood fast. Put on your favourite lotion or perfume, light a candle, or cook something that smells amazing. Buy flowers or plants that make your space feel fresh, or visit a spot that smells good — like a bakery or flower shop. And don’t forget — a hug from someone you love counts too.

4. Taste Your Way to Calm (Sense of Taste)

Treat yourself to something tasty — your favourite meal, snack, or drink (just keep it balanced ). Eat slowly and really enjoy the flavour. Whether it’s a cup of tea, some chocolate, or fresh fruit, let the taste bring you comfort. Sometimes a little flavour therapy is all you need.

5. Calm Your Body Through Touch (Sense of Touch)

Let comfort do its thing. Take a warm (or cool) shower, change into your comfiest clothes, and wrap yourself in a soft blanket. Cuddle your pet, get a massage (or give yourself one), or just touch something soft and fluffy. Sometimes feeling comfort physically helps your mind relax too.

Now Chomi, if you’re feeling down, stressed, or not safe — you’re not alone. You can chat safely with Big Sis on WhatsApp 👉 060 074 7837 (standard rates) or for FREE on MoyaApp for support.

Need to talk to someone? Call the Big Sis Helpline ☎️ 0800 12 84 55 — it’s toll-free, Mon–Fri (7am–7pm) & Sat (8:30am–12:30pm). Help is here when you need it — reaching out is real strength.

Shout-out: These mental wellbeing coping tools were created with the guidance of Dr. Batetshi Matenge, Clinical Psychologist 👉 www.bmpsychologist.co.za