If you find yourself struggling with anxiety, panic, sadness or anger, a self-soothe box is a great way to distract yourself and help manage those feelings.
To make a self-soothe box, many people like to use a plain box that they can personalise with colours and images they like, but even a bag can be used to hold your items. You can also make smaller versions for when travelling or staying away from home. When thinking about what to place in your box, begin with items that stimulate the five senses: vision, sound, smell, taste and touch. Here are a few examples for what to include in your box, experiment to find out what works best for you.
Vision: Photos of people or places that have only positive memories attached to them, positive affirmation cards, quotes from your favourite films, you could also write a supportive and encouraging letter to yourself, giving advice and tips, seal this in an envelope to read when you need help in a crisis.
Sound: A meditation CD, a playlist of your favourite songs or you can even put in a little wind up music box.
Smell: Essential oils; peppermint for grounding, and lavender or rose for relaxation, a candle, perfume or another smell you associate with positive memories.
Taste: Strong mints, chocolate, chewing gum or sour sweets. Sipping water can also reduce feelings of panic or try herbal teas to help with relaxation.
Touch: Putty, stress balls, spiky balls, squishy balls, playdough and fidget toys. Some people prefer soft fabrics and feathers or perhaps try a hand-cream.
You can also include:
• Family photos or items that create good positive memories such as a favourite teddy bear.
• Bath bombs or a favourite bubble bath to prompt you to take a soothing bath.
• Cards suggesting strategies such as ‘cuddle my cat’, ‘go for a run’ or ‘call a friend and talk to them’.
• Activities that require you to concentrate like a colouring book, word searches, sudoku, or knitting.
It is useful to use your box to regularly ‘practice’ self-soothing when you are not in a negative frame of mind. This will help to both manage emotions, but also make self-soothing familiar when you need to turn to it to distract yourself in a crisis.
