A 'Soothing Kit' is a physical collection of items that can help you self-regulate during moments of intense emotional distress. The goal is to engage your five senses to ground you in the present moment and comfort your nervous system. Keep these items together in a box, bag, or a specific drawer.
Engage Your Senses:
Sight 👁️
- Photos of loved ones, pets, or happy memories.
- A postcard from a favorite place.
- A beautiful object like a smooth stone or a small piece of art.
- A book of calming images or nature photography.
Sound 🎧
- A dedicated 'calm' playlist on your phone.
- A small set of headphones for listening to guided meditations or calming music.
- A small bell or chime with a pleasant sound.
Smell 👃
- A vial of calming essential oil like lavender, chamomile, or sandalwood.
- A scented candle or wax melt.
- A small bag of coffee beans or a favorite spice.
- A tube of hand lotion with a comforting scent.
Touch 🖐️
- A soft piece of fabric like velvet or a small fleece blanket.
- A smooth, cool stone (worry stone).
- A small stress ball or piece of modeling clay to squeeze.
- A soft pair of socks or a cozy sweater.
Taste 👅
- A favorite herbal tea bag (peppermint, chamomile).
- A piece of dark chocolate or a hard candy to savor slowly.
- A small bottle of water.
- A piece of chewing gum, especially mint-flavored.
How to Use It:
When you feel overwhelmed, go to your kit. Don't think too much, just pick an item and fully engage with it. Feel the texture of the stone, savor the taste of the chocolate, inhale the scent of the lavender. The goal is to interrupt the emotional spiral by focusing intensely on a single sensory input.