DBT Skills Collection

Body perceptions

You can reduce high stress (+70% stress level) by exposing yourself to strong, non-harming stimuli.

Below you will find body awareness skills:

- Eat sour or spicy candies
- Chewing "airwaves" or other gum
- Eat "crunchy chocolate" very slowly
- Run as fast as possible for 5 minutes
- Smelling ammonia  inhalant/ sticks
- Cuddle up on warm heating or feel a warm hot water bottle 
- Walk on gravel,, small stones, pebbles, clay balls or cat litter
- Balancing on little marbles
- Feel bath massage gloves on your skin
- Take a bath while listening to music
- Walk barefoot (outside)
- Eat chili
- Feel an ice-pack (wrapped in a towel) on your skin
- Dip the head into a pool of cold water or run cold water over the face
- Massage the chewing muscles
- Feel the different tensions of rubber bands and hair bands on your skin/ wrist
- Roll a hedgehog ball over your arms
- Feel crushed ice or snow in your hands
- Melt ice cubes in your hand or in your mouth
- Carry something heavy
- Smell eucalyptus refreshing tissues (from the pharmacy)
- Drink fresh lemon juice
- Bathing your feet
- Getting a foot massage
- Use a hand trainer for guitarists or or tennis player
- Walk in the rain and feel the raindrops on your skin/ face
- Going outdoors or walk through a forest
- Going to the sauna
- Swimming in a cold lake (cold pond or swimming pool)
- Smell Japanese healing oil or tiger balm
- Take a cold/warm shower
- Feel candle wax on the skin
- Eat garlic
- Do sports (try trainonly one muscle group as long a you can)
- Listen to loud music
- Get a massage or massage yourself; use massage equipment
- Rolling your bare feet over a wooden stick
- Standing with bare feet in a stream
- Take a midday nap
- Smelling essential oils
- Eat spicy food
- Put sandbags on your stomach
- Press pain points firmly: Muscle attachment at collarbone, area between thumb and index finger
- Lean against a wall with your back against the wall and put your knees at a 90° angle; grab a tennis ball behind your back and roll it up and down
- Hug yourself
- Get someone to hug you, hold you, squeeze you
- Put a vitamin effervescent tablet in your mouth and let it melt slowly
- Feel a toothbrush on your skin
- Play with sensory toys (chewing necklace, figets, balls, etc.)


Important Disclaimer:
This is an information website and is maintained and supported by affected persons, volunteers and helpers. Under no circumstances does the information replace professional advice or treatment by trained and recognized doctors. We do not offer medical, legal or psychological advice. Our compilations and information are based on our own experience, personal assessments and Internet research. The information & skills presented are intended to help you and support you in your everyday high-stress situations or dangerous situations. And, to encourage you - you are not alone!
The contents of stress-killers.com cannot and may not be used to make diagnoses or start treatments on your own.
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