Self-Soothe Kit: 7 Things to Keep on Hand for Emotional Emergencies

Hey Friend, Feeling Overwhelmed? Let’s Talk Self-Soothe Kits.

Let’s be honest, life can throw some serious curveballs. One minute you’re feeling relatively okay, and the next, you’re knee-deep in a swirling vortex of anxiety, stress, or just plain blah. I’ve been there. We all have. That’s why I started thinking about building a self-soothe kit – a personalized toolbox of comfort designed to help navigate those emotional emergencies.

Think of it like this: you wouldn’t head out on a road trip without a spare tire and some basic tools, right? Your mental and emotional well-being deserves the same kind of preparation. It’s about having go-to items and activities readily available that can quickly ground you and help you ride out the storm. No, it’s not a cure-all, but it’s a HUGE step in the right direction.

For me, the idea of a self-soothe kit came about after a particularly rough week. I was juggling work deadlines, family drama, and a general feeling of being completely burned out. I found myself reaching for unhealthy coping mechanisms – endless scrolling on social media, emotional eating, and isolating myself from the people I loved. That’s when I realized I needed a better plan, a proactive way to handle those moments when my emotions threatened to derail me. So, I started building my own kit, and let me tell you, it’s been a game-changer.

So, what goes into a killer self-soothe kit? Here are seven things I personally find incredibly helpful, and some ideas to get you started on building your own! Remember, the key is personalization. What works for me might not work for you, and that’s perfectly okay.

7 Essentials for Your Emotional Emergency Kit

1. Something That Engages Your Senses (And Calms You Down)

   Our senses are powerful tools for grounding us in the present moment. When you’re feeling overwhelmed, engaging one or more of your senses can help shift your focus away from racing thoughts and back to your body. Think about:

   • Aromatherapy: Essential oils like lavender, chamomile, or sandalwood are known for their calming properties. I personally love keeping a small rollerball blend in my kit. A great source for essential oils is The Green Dragon CBD.
   • A Soft Blanket or Scarf: The feeling of a soft, comforting fabric against your skin can be incredibly soothing.
   • A Fidget Toy: Something to keep your hands busy, like a stress ball, a tangle toy, or even just a smooth stone.
   • Calming Sounds: A small portable speaker with a playlist of relaxing music, nature sounds, or even white noise.

2. CBD Products: A Little Help From Nature?

   Okay, let’s talk CBD. I’m not a doctor, and I’m not here to make any medical claims, but I’ve personally found CBD products to be helpful in managing my anxiety and promoting relaxation. There are tons of options out there, so do your research and find what works for you. Some popular choices include:

   • CBD Oil Tinctures: Easy to use and can be taken sublingually (under the tongue) for faster absorption. Consider CBDfx.
   • CBD Gummies: A tasty and convenient way to get your daily dose of CBD.
   • CBD Topicals: Creams and lotions that can be applied directly to the skin for localized relief.

   It’s crucial to purchase CBD products from reputable brands like Charlotte’s Web or Cornbread Hemp that provide third-party lab testing to ensure quality and safety.

3. A Journal and Pen: Unleash Your Thoughts

   Sometimes, just getting your thoughts out of your head and onto paper can make a huge difference. Keeping a small journal and pen in your self-soothe kit allows you to:

   • Brain Dump: Write down everything that’s swirling around in your head, without judgment.
   • Practice Gratitude: Focus on the positive things in your life, even the small ones.
   • Track Your Mood: Identify patterns and triggers that contribute to your emotional distress.

   Don’t worry about writing perfectly. Just let the words flow!

4. A Comforting Beverage: Sip Your Way to Calm

   There’s something incredibly comforting about a warm beverage. Consider including:

   • Herbal Tea: Chamomile, lavender, and peppermint are all known for their calming properties.
   • Hot Chocolate: A classic comfort drink that can boost your mood.
   • Even just a water bottle: staying hydrated is important for overall well being and can affect our moods.

   Prepare it ahead of time, or keep the ingredients in your kit so you can make it fresh when you need it.

5. Positive Affirmations or Inspiring Quotes

   Words have power! Keeping a small collection of positive affirmations or inspiring quotes in your self-soothe kit can help you challenge negative thoughts and cultivate a more positive mindset. Write them on index cards, or print them out from your favorite online source.

   

   If you’re like me, you’ll appreciate this detail.

6. A Small Photo Album or a Few Cherished Photos

   Photos of loved ones, pets, or happy memories can be a powerful reminder of the good things in your life. Flipping through a photo album can evoke positive emotions and help you feel connected to the people you care about.

7. A List of Go-To Activities (Besides What’s in the Kit!)

   Your self-soothe kit isn’t just about physical objects; it’s also about having a plan for activities that can help you cope. Include a list of things you enjoy doing, such as:

   • Taking a walk in nature
   • Listening to your favorite music
   • Calling a friend or family member
   • Practicing deep breathing exercises
   • Engaging in a hobby you love (reading, painting, knitting, etc.)

   Having this list readily available can help you make a conscious choice to engage in a healthy coping mechanism, rather than falling into unhealthy patterns.

Building *Your* Unique Self-Soothe Kit: A Few Extra Tips

• Personalize, personalize, personalize! The most effective self-soothe kit is one that is tailored to your individual needs and preferences.
• Keep it accessible. Store your kit in a convenient location where you can easily access it when you need it.
• Don’t be afraid to experiment. Try different items and activities until you find what works best for you.
• Refill and refresh. Regularly check your kit to make sure the items are still relevant and effective. Replace anything that is expired or no longer serves you.

My Own Experience with Emotional Emergencies

I can remember a time where the only things in my personal kit consisted of cheap beer and cheap thrills, to mask how alone I really felt. The idea of investing in my self-soothing kit as a means to ground myself and feel better about myself was not a concept I was ready to embody. It felt… weak. “I don’t need a crutch”, I would argue with myself. I didn’t understand self-compassion at the time, because I equated it to low self-esteem, which is far from the truth. Self-compassion helps build a stronger connection to yourself. It can help you manage your emotions, cope with difficult situations, and improve your overall well-being. So give yourself permission to practice self-compassion and use your self-soothe kit.

In Conclusion: Your Self-Soothe Kit Is Your Friend

Building a self-soothe kit is an act of self-care, a way of showing yourself that you deserve to be supported and comforted during difficult times. It’s not a sign of weakness; it’s a sign of strength and self-awareness. I hope this article has inspired you to start building your own kit today. Remember, you’re not alone in this journey. We all struggle with emotional emergencies from time to time. The key is to be prepared and to have the tools you need to navigate them with grace and resilience. So go ahead, create your self-soothe kit and take a step towards a more peaceful and balanced life. You deserve it!