Self-Care Box
When emotionally distressed, it is difficult to think of coping skills and other support methods to use in those moments.
This is where a self-care box can really help, offering stability and reassurance.
The self-care box is your special toolkit that is full of items to help you feel rejuvenated and overcome those painful mental triggers.
You can use your self-care box when you are feeling stressed, angry, upset, emotional or mentally triggered. Your self-care box can be used regularly to gain maximum healing benefits from this therapeutic tool.
Contents of the box will vary from person to person. There is no right or wrong answer as to what you should put in it. Each box will be personal to the user.
When making your own box, try to think about what makes you feel relaxed, happy and rested. Try to utilise as many of your 5 senses when thinking about filling your box. By using your senses, it helps with grounding and bring you back the present moment.
The box itself can be very personal. You can buy a gift box or create and decorate something yourself.
A few suggestions for a great self-care box,
Journal and pens - I like to include a journal in mine so I can write down my thoughts and feelings. I have a set of coloured pens so as I can utilise my journal by colour co-ordinating it. Sometimes I will doodle. Other times I will write.
Teddy – we all like a little comfort and having a cute stuffed animal to hug can be calming. Teddys can also be great for sensory regulation and give you a tactile experience when you feel overwhelmed. If you have one from your childhood, that would be great to include, especially if you have many happy memories linked to it.
Favourite film - streaming films and TV services are great because it puts many of our favourites to watch right at our fingertips. Also, there is something nostalgic about having a DVD to watch. Whether you want something that will make you laugh or a compelling story to stay distracted, films have you covered.
Essential oils – these make a great addition to a self-care kit because they are portable and can serve many uses. Lavender can help you relax in times of emotional stress, whereas oils like peppermint, can be grounding if you find yourself dissociating. If essential oils are not your thing have a favourite perfume in there, whether it is a scent you usually wear or that of someone close to you.
Pictures of loved ones - having photos of people you love the most can be a quick reminder that there are people out there who care about you.
A favourite book - when you need a short break from everything, there is nothing like escaping in your favourite book. Books keep your mind busy and can provide a great sense of distraction.
A treat drink - having a warm, delicious drink in your hands can be a wonderful way to self-soothe. Adding a luxury hot chocolate, tea or coffee and your favourite mug are a great addition.
Snacks - sometimes all your want is your treat, whether it reminds you of someone you love, or it feels comforting. Find a few non-perishable options to keep on hand when you need a little comfort nourishment.
Colour therapy - colouring is a great distraction, it can be grounding because you have to focus on the work in front of you. Colouring is also soothing.
Tissues - crying is a healthy way to express emotions, whether it is grief, sadness or frustration. Having tissues on hand are a great way to take care of yourself in those moments.
Pampering - give yourself a little sensory relief in difficult moments with an eye mask. Many masks allow you to heat or chill them, which can be soothing when you are facing an intense emotion or chronic pain. These are great to use to help your eyes switch off. If you are feeling overwhelmed, by covering your eyes, it is one less sense your brain has to process.
Hand cream - this gives you a double sensory experience — the touch sensation of rubbing it on your hands or body plus a scented experience depending on your cream. It can be soothing and comforting as well as grounding.
Positive affirmations - leave yourself a few notes for when things get tough that help you remember you are resilient, loved and valued.