During moments of distress, it's difficult to think rationally and decide how to help yourself, particularly if you're not used to dealing with high levels of anxiety. I know this from experience! To get around this problem, it can be useful to have an Emergency Box (if you like, call it something nicer-sounding like "Soothing Kit") so that when you feel overwhelmed you have something to guide you and help you cope.
To create an Emergency Box, collect items that are meaningful or that you know will be helpful. If you can't put the item in the box, you might want to use a reminder of the item (like a photograph) of something you associate with the item. Include items that will help soothe all your senses. Here's what I think I'd put in my box:
To create an Emergency Box, collect items that are meaningful or that you know will be helpful. If you can't put the item in the box, you might want to use a reminder of the item (like a photograph) of something you associate with the item. Include items that will help soothe all your senses. Here's what I think I'd put in my box:
Vision: a photograph of my friends, some pretty cards with quotes written on them, my favourite book, a photograph of the forest, a postcard from my best friend, a drawing by my little brother, some pretty stones, a picture of my dog Poppy (black mini schnauzer, raggedy hair cut, loves stuffed toys and our cat).
Hearing: Soothing music on my laptop or phone (Enya, London Grammar, Boats & Birds, Lucy Rose, pretty movie soundtracks or just the sound of rain), a short list of people to ring (my mum, my best friend, etc.), a recording of my friends playing the piano & viola.
Smell or taste: Lavender oil, my favourite perfume, a packet of chewing gum.
Touch: Fluffy bed socks, pretty stones, moisturiser, stress ball, a pillow if I could fit it, some blu-tack.
Other activities that can help (for more distractions see part 3): puzzle books, art/craft materials, a notebook and ben, puzzle books, a musical instrument, therapy worksheets (try www.stopp.gg), a letter from yourself to read during anxious moments.
Hope it helps!
Love always,
Em xx
Hope it helps!
Love always,
Em xx