Most people would be familiar with what a First Aid Kit is and what it needs to have inside should an emergency happen. From bandages, plasters, saline solution to needle and thread – most houses and workplaces usually have one. But what happens when it comes to our mental health? Do you know what you can do to support yourself in a mental health emergency? Well, if your answer is no – know you are not alone!
Even though nowadays there is more and more awareness of how critical it is to teach mental health coping tools from an early age, if you are reading this, it’s likely you were not taught any of them. To help you in developing some resources to support yourself when ‘shit hits the fan’, I am sharing with you some of the suggestions I often offer my clients:
Caveat: These resources are meant as a way to help you ground yourself, self-regulate or de-escalate an anxious episode- if you are in a crisis, please do call 999 (if you are concerned about an immediate risk of harm – either to yourself or someone else) or call Samaritans 116 123 (24hrs free)
Emotional First Aid Kit
This toolkit is a very simple way of having all the key information you might need in one place if you need a reminder of what to do to calm yourself down, or remind yourself you have options. The idea is that you print it, and fill it in with your own details. You will see that I have added some emergency contacts already like the NHS or the Samaritans. Please do not remove them as they are there for you to use in an emergency.
You can always print it, add anything else that helps you and add it to your self care box…
How to create a self-care box
The idea of a self-care box is to offer you a container with different objects that can help you find some grounding when you are feeling anxious or feeling down. By creating a self-care box filled with items that resonate with you, you’re building a personalised toolkit for taking care of yourself and feeling good.
Benefits of creating a self care box
1. Allows you to be creative
2. Allows you to personalise it with things that work for you
3. Gives you a time to ground yourself and find calm
4. Reminds you of what you value in life and what’s important for you
5. Offers a break from anxiety and stress
6. Helps you reconnect with who you are and what makes you happy
7. Increases self-awareness as you have to identify what works for you and what doesn’t
Remember, it’s all about finding what works best for you and only you!
Steps to build your own:
- Find a box!
It can be a show box, a pretty snazzy box or just an amazon box! If you don’t like the idea of a box, you can use any container, like a bag or something that can be closed so the items don’t fall out of it.
- Fill it in with meaningful items
This is a great opportunity to reflect on what makes you feel good. I always recommend to find items that tap into your senses and bring you calmness and happiness.
✨Visual (seeing)
photos of something that makes you happy (family, friends, films, pets)
Postcards
Mementos
Small artworks
USB pen drive with your favourite films
Books
Journals
Affirmation notes with uplifting messages
Gratitude notes
✨Tactile (touch)
Fidget spinner
De-stressing ball
Fabric that relaxes you when touching it
Soft toys (teddy you can hug)
A piece of clothing that brings you comfort (hoodie, tshirt, scarf etc)
✨Olfactory (smell)
Perfume that makes you feel good
Soap bar with a nice smell (Lush products are great for this!)
Bath bombs
Hand cream
Coffee beans
Incense
Scented candle
✨Gustatory (taste)
Something that you enjoy eating and brings you comfort. These could be:
Chocolate bar
Candy or sweets
Chewing gum
Your favourite tea
Hot chocolate
✨Auditory (hearing)
A list of your favourite songs
A post it with reminders to listen to specific music that tends to help you self-soothe
Small music box
3. Once you have selected your happy items, add them to your box!
Remember there is no right or wrong, so you can add or remove items as you see fit – but would be handy to ensure you have different items for different senses.
SO, how do I use it?
The idea is that when you are feeling a bit out of sorts, or feeling low or anxious, you take some time to sit with your box. Open it, go through some of the items, and mindfully focus on each on of them. Do use this opportunity to slow down, smell, taste, enjoy every moment.
My invitation would be to try not to rush through it. If you want to have a cry, that’s okay, if you feel like dancing, that’s okay too. Once you feel a bit more grounded, simply close it and store it somewhere with easy access for next time!
Disclaimer:
This article is only to be used as a suggestion. If you have any specific concerns about your mental health, please do not delay seeking medical advice or treatment for your mental health because of the information on this blog. If you’re unsure, do contact your GP or book a counselling appointment so we can discuss your needs in more detail.
If you’re experiencing severe anxiety or have thoughts of self-harm, please contact a trusted person in your life immediately or call SAMARITANS 116 123 (free from any phone) 24 hours a day, 365 days a year. You can also email jo@samaritans.org