How To Prep A Mental Health First Aid Kit

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We all have a first aid kit in our home that we turn to when we are in physical distress. If we accidentally burn ourselves, scrape our knees, have a headache, or have heartburn we quickly reach for our first aid kit for some relief.

What do we turn to when we are in emotional distress?

Our mental health is just as important as our physical ailments, so it is time we start treating it as such. When we feel overwhelmed, stressed, angry, sad, etc…, it is difficult to think clearly or find the motivation to do so. Having a mental health first aid kit, or various kits in different places, allows you to find some relief without adding to your stress. You’ve already done the hard work in preparing for times of distress and all you have to do is reach for your mental health first aid kit.

Having a mental health first aid kit is essential in all households for adults and children alike.  Creating a mental health first aid kit could be a fun family or individual activity. There are endless possibilities on what could be included in a mental health first aid kit and it should be customized to fit your individual needs. Below are some ideas on how to create your mental health first aid kit.

What should this look like?

  • bag/backpack

  • box/shoebox

  • any container

Tip: Be as creative as you would like! You can decorate your kit or leave it as is.

What to include?

  • favorite scents (i.e., lotion, candles, perfume, body spray, room spray, essential oils)

  • mementos that make you happy (i.e., pictures of loved ones, something someone you love gave you)

  • music playlist with empowering and uplifting songs

  • favorite snack/candy

  • fidget toys/trinkets

  • stress ball

  • art supplies

  • fabrics with different textures

  • stuffed animal

  • puzzles, crossword puzzles, books, comics

  • journal with journaling prompts

  • list of grounding exercises (i.e., 5-4-3-2-1, progressive muscle relaxation, diaphragmatic breathing)

  • positive affirmations (written on sticky notes, note cards, listed on paper)

  • self-care activity list (i.e., meditation, bath, exercise, walk, music)

  • list of resources (i.e., crisis hotlines and helplines, mental health apps and websites, self-help books)

  • list of people to help distract you and who make you feel good

These are a few suggestions to include in your mental health first aid kit. The possibilities are endless and you can never have too many “supplies” in your kit. You can always add and remove things in your kit depending on your own personal needs. Make sure to start by keeping this simple and fun so that this does not turn into a stressful activity.

This kit is not intended to be a cure or permanent solution, but rather something that you can use to empower yourself and find some relief in the moment. Having a mental health first aid kit on hand can help reduce the stress of figuring out what to do in moments of distress.

Now that you made your kit, when should you use it? Anytime you want!

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