Let’s create a self-care rescue kit!
What is this? A tangible bag/pouch/kit that you can carry with you and can access when
you face times of heightened stress.
Here’s how it works…
To start, find three emotions that are difficult to manage/cope with and identify them on
an index card.
Example: Front of card may read: ANXIETY
Back of the card would read: Step 1. Take deep breaths. Step 2: Find the nearest
bathroom and splash cold water on face/neck. Step 3: Call supportive friend. Step 4:
Eat salty/sweet snack. Step 5: Journal.
The purpose of the index cards is to have a map of the steps to take when experiencing
the challenging emotion. When we are in a heightened emotional state it can oftentimes
be difficult for us to access our coping skills cognitively, as our brains can experience
brain fog, making it harder to remember and focus.
Find three small items that provide you with a relieving sense of touch.
Example: Fidget toy, smooth stone, piece of a furry blanket/cloth/fabric.
Find two calming/soothing scents.
Example: Peppermint essential oil, lavender oil/roller.
Find one picture of a person/memory/place that reminds you of the
happiness/joy/peace that you have in your life.
Example: A picture of a pet, a picture of a beach that you and your family and/or
friend(s) have shared positive memories of a picture of a trip that brings a smile to your
face every time you think about it.
Add all these items into your self-care rescue kit and utilize this kit in times of stress.
Please call 911 or go the nearest emergency room in the case of an emergency or
crisis. This is meant to be used for management of stress and uncomfortable
emotions, not for crisis or emergencies.
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