Self-Soothing ideas to cope with Intense Emotional Distress

All of us go through periods of emotional distress and crisis in our lives.  These difficult periods can be brought on by stress, anxiety, economic hardship, and more. When you are feeling overwhelmed by a wave of unpleasant emotions and thoughts, there are several strategies that you can use to calm your physiological sensations so you can think more clearly and critically as your body relaxes.

Wellness Kits to help with Emotional Distress

A wellness kit is a way of providing you with comfort as you ride the wave of distress. The kit can be a collection of objects, written words, and simple activities to help you feel grounded. It is up to you to determine what you would like to have there, whether it will be a digital list or a physical collection of items. Try to incorporate tangible, mental, spiritual, and social materials.

Creating a Kit Suited to Yourself

To create your own personalized kit, think about the ways in which you currently cope with distress. This will give you ideas for making a kit tailored to your specific needs.

You can ask yourself if you:

• Have difficulty breathing?
• Feel hot flashes or sweat?
• Feel restless or tense?
• Have difficulty falling or staying asleep?
• Sstop eating?
• Bite my nails or pull my hair out?
• Have negative and self-critical thoughts?
• Your thoughts go in a downward spiral?
• Withdraw from others?
• Feel alone?
• Engage in self-harm?

Suggestions to Help You Get Started

Here are some suggestions for what to put in your wellness kit. This list is not exhaustive and you can add or take away items that you feel will help you in coping with a difficult situation where you find yourself in emotional distress.

Physical Items:

• Tissues
• Headphones or earplugs
• Extra chargers
• Photos of loved ones or memories
• Backup medication
• Hat or tuque
• Sleep mask
• Hot/Cold compress
• Back massager
• Yoga mat or jump rope
• Hair elastics
• Weighted blanket
• Fuzzy socks
• Essential oils
• Lotion
• Grounding stone
• Prayer book
• Recordings of natural sounds
• Non-perishable snacks and water
• Chewing gum or candy

Written Words:

• Written letters from yourself/others
• List of inspirational quotes
• People, places, and memories for which you are grateful
• List of affirmations
• Accomplishments that you feel proud of
• List of strengths
• Short and long-term goals
• List of supports
• Family and friends
• Listening lines
• Mental health professionals
• List of pleasurable activities
• List of uplifting songs or funny video clips to watch on YouTube
• Flashcards
• Relaxation exercises
• Grounding skills
• Physical exercises
• Self-care strategies
• Cognitive reframing skills
• Distress Tolerance skills

Simple Activities:

• Journal or blank paper
• Coloring book or color by numbers book
• Sketchbook
• Origami Paper
• Pencils and pens
• Crayons, colored pencils, and markers
• Favorite novels or comic books
• Travel Books
• Crossword puzzles or sudoku
• Jigsaw puzzles
• Lego
• Playing cards
• Thread for Macramé or bracelets
• Play-doh or silly putty
• Balloons
• Nail-care items or face masks
• Fidget toys

What items would you like to include in your self-soothing kit? You may also want to think about where you might want to put your kit and what items you would use the most in moments of distress.