Mental health wellness first aid kit

A mental health first aid kit is a personalized collection of items, tools, and resources that you can use to help you cope with stress, anxiety, or other difficult emotions. Think of it as a go-to box for self-soothing and grounding when you need it most.

Here is a list of potential items to include, organized by the senses and different coping strategies:

1. For Calming and Grounding (The Senses)

* Touch: A soft blanket or scarf, a stress ball, a fidget toy, or a smooth stone.

* Smell: Essential oils (like lavender or chamomile), a favorite lotion, a scented candle, or a teabag.

* Sight: A photo album of happy memories, a picture of a loved one or a favorite place, a coloring book and colored pencils, or a calming video on your phone.

* Sound: A playlist of relaxing music, a guided meditation app, or headphones to block out noise.

* Taste: A favorite candy, mints, or a calming herbal tea.

2. For Expression and Reflection

* Journal and Pen: A notebook to write down your thoughts and feelings, or to use for journaling prompts.

* Affirmations: A list of positive affirmations or notes that you or others have written to remind you of your worth.

* Gratitude List: A space to write down things you are grateful for, to help shift your perspective.

3. For Distraction and Engagement

* Books: A favorite book or a new one you've been wanting to read.

* Puzzles or Games: A crossword puzzle, Sudoku, or a small game to focus your mind on something else.

* Creative Outlets: A small sketchbook, a needle and thread for embroidery, or a list of creative activities you enjoy (like baking or playing an instrument).

4. For Practical Support

* Emergency Contact List: A list of trusted people you can call, like a friend, family member, therapist, or a crisis hotline number (such as 988).

* Coping Plan: A pre-written plan for what to do when you feel overwhelmed. This might include a list of healthy distractions or people to reach out to.

* Water and a Snack: A small, non-perishable snack and a bottle of water can help with physical symptoms of stress and anxiety.

How to Build Your Own Kit:

* Personalize It: Your kit should be unique to you. Think about what has helped you feel calm or happy in the past and include those items.

* Think About the Container: You can use a shoebox, a small bag, or even just a dedicated folder on your phone or computer. The most important thing is that it is easily accessible.

* Review and Update: Check in with your kit regularly. Remove things that no longer serve you and add new items as you discover what works best.