Discovering the Power of a Self-Soothe Kit
I remember the day I stumbled upon the concept of a self-soothe box. It was during a time when I was grappling with health issues and feeling overwhelmed.
My life coach suggested I put together a self-soothe box, a simple go-to box filled with items that could help me feel better on rough days.
The impact was profound.
Not only did it help me manage my stress, but it also became a staple in my life, especially after discovering my sensory sensitivities and ADHD.
As someone who runs her own business and dabbles in many things, I found that having a small self-soothe kit in my handbag was a lifesaver during moments of anxiety or overwhelm. Perfect for a day in the office, when feeling bombarded by people, lights and noise in a shopping centre, pre or post-networking events, and more.
The Magic of a Self-Soothe Kit
A self-soothe box or kit is a personal sanctuary that you carry with you.
It’s a collection of items that can help you calm down, relax, and manage stress. It’s perfect for those days when you’re feeling bombarded by sensory overload, pre or post-networking events, or just having a case of the Mondays (or Wednesdays in true hump-day style).
Crafting Your Own Self-Soothe Kit
Think of creating your self-soothe kit as an exercise of self-reflection and self-care.
Take time to put all of the components together thoughtfully, keeping in mind that you want it to be functional, appealing, memorable, and easily accessible if and when you need it.
Here’s a step-by-step guide to help you create your little piece of sanctuary.
Step 1: Choose Your Container
Choose something that resonates with you and is functional.
You could reuse an old basket, jewellery box or a gift box, or even a small crate.
Alternatively, you could use a bowl, make-up pouch, purse, or even a nice bag.
I have a couple of self-soothe kits. I have a colorful unicorn-covered makeup pouch that I carry around with me when I’m out and about. I also have a small pretty box that I keep within reach in my home office. And when I worked in an office, I kept go-to items in my desk drawer.
Side note: as I have been known to leave the lid loose on my water bottle which I keep in my bag, I now have a waterproof pouch I carry around with me.
Step 2: Get Decorating
Decorating your self-soothe kit is a chance to express your creativity and make it soothing to the eye. This can also help your memory recall. Just seeing your creation can trigger you to remember to use it!
If you choose the box option, you could paint it with different colours, draw on a design, or cover it with material, stickers, bows and the like. For the inside, consider stuffing it with some soft material that you enjoy touching. i.e. felt, bubble wrap, fluffy materials.
You get the idea!
Step 3: Decide What Items to Include
Next, choose items that will work well when you are feeling in need of soothing.
A great rule of thumb when putting the contents of your self-soothe kit together is to choose items that appeal to your five senses, and can help you to centre yourself or soothe you when and if needed.
When deciding what items to include in your self-soothe box, consider the following:
- Choose items that appeal to your five senses. Touch, taste, smell, sight and sound.
- The items should help YOU calm down when you need them (not anyone else). For example, some people find that certain activities or objects, such as colouring books, affirmation cards, chocolate, or scented candles, help them relax and keep their anxiety at bay.
- The items should be easy to access. For example, if you are experiencing a panic attack, you don’t want to panic because you can’t find your self-soothe box or struggle to get something out of it. You might also want to create a portable self-soothe kit you can carry around in your car or bag.
- The contents of your self-soothing box should work well for different situations, such as when you’re feeling irritable, overwhelmed, anxious, or sad.
Here are some examples of what you could include in your self-soothe box:
- Self-care items like an eye mask, glasses, ear plugs and noise-cancelling earphones
- Coping tools like fidget toys, soft textures, fluffy socks or a smooth rock
- A go-to playlist of tunes to lift you up or soothe you down
- A journal to write, accompanied by a nice pen
- An uplifting book to read
- Your favourite tea
- Words to inspire (quotes or affirmation cards)
- Scented items such as bath salts, pulse points in scents you love, scented candles, and nasal remedy inhalers.
Going all out with fancy aromatherapy oils and expensive candles can be tempting—but remember, you don’t need to spend much money.
The fewer items in your self-soothe box, the less likely you will get overwhelmed by all the options when you need to reach your box.
Embrace the Journey
Creating a self-soothe kit is a beautiful act of self-care. It’s a tangible reminder of the importance of looking after yourself.
Whether you’re juggling lots of balls, feeling overwhelmed, or stressed, creating a self-soothe kit of your own can support you in navigating day-to-day life with ADHD.
I’d love to see your self-soothe kit. Share it with me on Instagram over at @janinedefontaine.
Remember, this is your journey, and every step you take to nurture your ADHD self is a step towards a healthier, less overwhelmed you.
