Emergency coping skills tool-box!
This is essentially a box that you fill with various items that you find useful as coping skills to aid you in dealing with triggering situations in order to utilize self-care and bring yourself to a calmer, safer emotional place.
Everyone has their own likes and has certain things that work better for them. I’m still working on my box, but this is what I have so far:
- Sensory: lotion, soft blanket, granola bars, bubbles, candles and matches, bath salt mix, smooth stone, perfume, stress ball, tea (Note: some of the best calming teas are kava kava, chamomile, and St. John’s Wort).
- Distractions: markers, sudoku, coloring books, word searches, rubber bands
- Reframing thoughts/mindset: positive affirmation cards, DBT (dialectical behavioral therapy) worksheets (x, x) inspirational book, favorite/helpful quotes, phone list of supportive people I could call and hotlines (x, x, x, x) self injury hotline: 1 800-366-8288, SARK inspiration line: (415) 546-3742
Recommended additional items:
- A mix cd— either intense music to help you get rid of all your excess energy, or music that feels calmer to you to help you mellow out
- A favorite DVD
- Extra cigarettes, if you smoke and are not trying to quit
- Candy, gum or lozenges
Inspired by:
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