Your Mental Health First Aid Kit
Taking care of your mental health is just as important as taking care of your physical health. Making your own mental health first aid kit is simple, and like a “regular” first aid kit can be incredibly helpful when you are in a tough situation. These kits are filled with items to help you deal with whatever distressing things you are thinking or feeling in that moment. In particular, the items listed below are tools to help you soothe turbulent emotions, just as a first aid kit has items to so your cuts and bruises. This basic mental health first aid takes a two pronged approach to soothing your body and mind. Through the suggestions below you will find ways to distract yourself from distressing thoughts and feelings through simple and pleasurable activities, and ways to activate your senses and place your being in the moment, leaving behind your worries. While your kit can and should be entirely customizable to your tastes, interests, and existing self-soothing practices, the ideas below are great places to start.
1. Distract: The first item in your mental first aid kit should be an activity that you enjoy doing, that you can focus your attention on instead of allowing yourself to sit stewing in your thoughts and painful feelings. I like coloring and origami because they are creative and meditative, but this can be anything that you find soothing and requires some concentration. Soduku or word puzzles are also good options! While I personally think some time unplugged is beneficial when you are feeling down, cuddling up and streaming your favorite show can also feel pleasantly indulgent. My ultimate comfort shows are Avatar the Last Air Bender and The Great British Bake-Off. Always have a pen and paper or a journal at the ready when you are upset. Not only can this be a great way to distract yourself, but it is an even better way to work through and/or purge your emotions. Finally, sometimes the silliest activities are the best. Try adding some bubbles to your kit. This may seem like a funny choice, they can help you breathe more mindfully, and are guaranteed to make you smile.
2. Focus on your senses: When you are experiencing distressing thoughts and feelings it often helps to be mindful. Though it may often feel otherwise, your mind can really only focus on one thing at a time. Next time you are upset, use the tools below to gently guide your attention to your senses and the present moment.
Smell: Choose great smelling lotion or essential oils to wake up your senses. Smells can be calming or invigorating, find what you like best! Taste: Try focusing on the flavor your favorite hard candy or grab an orange or something else with a strong and delicious taste to wake your taste buds. Some people find the act of chewing something calming, so gum is a great choice as well. You should also throw snack into your first aid kit. My emotions get totally out of whack when I don’t eat, something substantial, such as a nut bar is a must for me.
Sound: Headphones are a must for my own first aid kit. Make sure your phone is loaded up with a playlist of songs or sounds you find calming and you’ll be good to go the next time you’re overwhelmed. In particular, noise cancelling headphones are often on the expensive side, but they are great if you experience sensory overload. I either hook up my phone to my favorite calming playlist, or just put them over my hears to muffle the sounds of the rest of the world.
Touch: A fidget toy, such as a stress ball, play dough, a worry stone or any of the myriad of fidget products now on the market can help you expend anxiety you are holding in your body. Though expensive, a weighted blanket can also provide very cozy and soothing sensations.
I also recommend using cold to activate you senses and calm yourself down. The next time you are severely agitated, try holding a bag of ice. I like to have a couple of gel ice pack ready in my freezer, because I can squeeze them. But if you don’t have any of those, the next time you buy oranges just throw a couple of oranges. Frozen oranges are great to hold and squeeze when you are upset.
After some experimentation, you’ll find tools are best for your first aid kit. I recommend putting everything that fits and doesn’t have to be refrigerated in a pretty box or bag that you keep somewhere special. It is much easier to remember your coping skills when you have them all at your fingertips, instead of spread out around the house. Because transitions are especially tough on mental illness, I also recommend creating or finding “travel size” versions the most helpful things in your kit, so you can be prepared anywhere you go.
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