Using our senses can help us to feel better when we are having a tough feeling (like feeing worried, sad or mad). What helps us to feel better is different for everyone. Use the questions below to help you figure out what you like now or new things to try, and write them down on the next page.

Questions

Sense Questions to Ask Yourself

Sight
  • What scenes do you find calming? Would looking out the window or watching a fish swim be helpful?
  • Is there a certain picture you have that makes you feel good or reminds you of a good time?
  • Would a picture of someone who cares about you be helpful when you are having a tough feeling?
  • Do you find drawing or colouring calming?
Sound
  • What types of music or sounds are soothing and help you feel better?
  • Is there a specific song that helps you to feel better?
  • What can people say that is helpful when you are having a tough feeling?
  • Is there a certain sound that reminds you of a happy memory?
Touch
  • What textures do you enjoy touching (e.g. soft, rough, smooth, hard)?
  • Do you have a special object that you can hold and it helps you to feel better?
  • Do you like pressure (e.g. weighted lizards, tight hugs)?
  • Do you need to fidget with things when under stress?
  • Do you find playing with sand or water to be calming?
Taste
  • Are there certain tastes that remind you of happy memories?
  • Do you enjoy mindfulness exercises? Would focusing on every tiny detail of a piece of food like a Smartie be helpful?
  • Would chewing gum or sucking on a candy give you something else to focus on and help you to feel better?
Smell
  • What scents remind you of people who are important to you?
  • What smells do you find pleasant and calming?
  • Is there a certain smell that reminds you of your safe person/people?
  • Is there a certain smell that reminds you of happy memories?

Things That Help Me To Feel Good

Have fun with your caregiver while trying out different sensory-based strategies to see what you like! Write down everything that you like and that helps your body and/or mind to feel relaxed and calm. Practice using these things often so that it will become easier to do when you are dealing with a tough feeling or when you think something difficult for you might happen (like before a test or a visit).

What might help me feel good?

Sight

 

 

 

Sound

 

 

 

Touch

 

 

 

Taste

 

 

 

Smell