Creating a 'Mental Health First-Aid Kit' for Bad Days

We all have days when we feel overwhelmed, sad, or anxious. Just as you have a physical first-aid kit for cuts and scrapes, creating a 'Mental Health First-Aid Kit' can provide immediate comfort and support during emotionally challenging moments. This isn't a physical box (though it can be!), but rather a pre-planned collection of resources and activities designed to soothe your mind and soul.

The key is to assemble your kit when you're feeling relatively calm, so it's ready to use when you're in distress and can't think clearly. Here are some ideas for what to include, categorized by the senses.

Soothing Your Sense of Sight

Visual input can have a powerful effect on our mood. Include items that bring you a sense of calm or happiness.

• A list of favorite comforting movies or TV shows: Choose ones that are light-hearted and familiar.
• A photo album (physical or digital): Fill it with pictures of loved ones, happy memories, or beautiful places.
• Links to calming videos: This could be a live stream of a coral reef, a video of a crackling fireplace, or a tour of a peaceful garden.

Engaging Your Sense of Hearing

Sound can instantly alter our emotional state. Create playlists or lists of sounds that you know will help.

• A calming playlist: Fill it with gentle instrumental music, classical pieces, or ambient nature sounds.
• An uplifting playlist: For times when you need an energy boost, create a list of your favorite upbeat, empowering songs.
• Names of comforting podcasts or audiobooks: Sometimes listening to a friendly voice can make you feel less alone.

Comforting Your Sense of Smell and Taste

Smell is deeply connected to memory and emotion. Taste can be incredibly grounding.

• A favorite scented candle or essential oil: Scents like lavender, chamomile, or sandalwood are known for their calming properties.
• A specific type of tea: A warm cup of herbal tea can be a soothing ritual in itself.
• A piece of high-quality chocolate or a favorite snack: Savoring a small treat can be a mindful, comforting act.

Grounding Your Sense of Touch

Physical sensations can bring you back into your body and out of your head.

• A soft, weighted blanket or a favorite hoodie: The gentle pressure can have a calming effect on the nervous system.
• A stress ball or fidget toy: Having something to do with your hands can help release nervous energy.
• A warm bath or shower: The feeling of warm water can be deeply relaxing and restorative.

Engaging Your Mind and Heart

Beyond the senses, include a list of go-to activities and reminders.

• A list of supportive people to call: Write down the names and numbers of friends or family who you know will listen without judgment.
• A simple, engaging activity: This could be a coloring book, a puzzle, or a simple mobile game.
• A collection of kind words: Write down compliments you've received or positive affirmations about yourself. When you're feeling low, it can be hard to remember your own worth.

Keep your 'kit' easily accessible, perhaps as a note on your phone or a list in a journal. The next time a bad day hits, you won't have to struggle to think of what to do—you'll have a personalized guide ready to help you through it.