What I keep in my therapy toolkit
One of the best things I took away from my time in Partial Hospitalization at the Centers for Eating Disorders was the “therapy toolkit.”
The kit is something you can keep with you to help you get through those times when you’re struggling.
Originally, the intention was that we would use these when feeling that we might engage in disordered eating behaviors, but for me personally I have found this kit to be most helpful with managing my PTSD.
The kit:
You can use any case you like (a shoe box, a plastic storage container, zipper bag etc…) I used a flexible pencil case from Target so that it fits in my handbag and is more portable if I need my kit “on the go.”
The outside is decorated with mental health stickers that had quotes that impacted me, stickers of my interests (ballet) and Calm Strips. I like the 5-4-3-2-1 grounding technique, so that is the theme of my therapy kit. Calm sells stickers that have the grounding concept on it, as well as stickers that help with breathing (a great coping skill)!
The 5-4-3-2-1 grounding technique is a simple mindfulness exercise used to reduce anxiety by focusing on the present moment. It involves using the five senses to reconnect with your surroundings:
1. 5: Acknowledge 5 things you can see.
2. 4: Acknowledge 4 things you can feel.
3. 3: Acknowledge 3 things you can hear.
4. 2: Acknowledge 2 things you can smell.
5. 1: Acknowledge 1 thing you can taste.
It helps redirect attention away from distressing thoughts and back to the immediate environment.
Inside: (I tried to choose many items that could double as another number to save space. For example, chapstick is something you can feel, taste, and smell. Crazy putty you can feel and hear.)
- squishy fidgets from target
- crazy Aaron’s thinking putty
- the number for crisis services 988
- note cards that have sayings on them written for my kit by close family and friends
- a photo of my son and boyfriend
- instant ice pack
- hot hands
- self-warming eye mask
- essential oil
- chapstick
- lotion
- ear plugs (when you want to reduce what you can hear)
- scented hand sanitizer
- scented book mark
- pen for writing down thoughts
- blank note cards #mentalhealthtoolkit #therapypoints #mental health box #copingtools #healthylifestyle2024 #arfid #ptsd #anxiety #ocd #eatingdisorders
Creating your own personal therapy toolkit, or what I like to call a 'healthy tool kit,' can be an incredibly empowering step in managing mental well-being. It's more than just a collection of items; it’s a personalized arsenal of therapeutic tools designed to help you navigate challenging moments, reduce anxiety, and promote groundedness when you need it most. My journey to building this kit started in a partial hospitalization program, and while it was initially for specific challenges, I quickly discovered its profound benefits for my PTSD and general anxiety. The beauty of these kits is their adaptability – what works for me might inspire you to find what truly resonates with your own needs. First, think about the container itself. It doesn't have to be fancy; a simple case, like the flexible pencil case I use, or even a small decorative box, works perfectly. The key is portability if you want it on the go. Decorating it with meaningful stickers, like those featuring mental health quotes or images that spark joy (like my ballet dancer's feet sticker), makes it a personal sanctuary before you even open it. Incorporating visual reminders, such as a circular "5-4-3-2-1" grounding technique guide on the outside, can serve as an immediate trigger for a calming strategy. Inside, the items are carefully chosen to engage your senses and redirect your focus. For touch, I highly recommend sensory fidgets – squishy fidgets from Target are a favorite, as is the unique texture of Crazy Aaron's Thinking Putty. These tactile distractions can be incredibly soothing. Don't forget temperature control: an instant cold pack can snap you out of an overwhelming moment, while Hot Hands warmers offer comforting warmth. A self-warming eye mask can also provide gentle pressure and block out stimuli, helping you relax. Engaging your sense of smell is powerful. A small roll-on essential oil, scented hand sanitizer, or even a scented bookmark can transport you to a calmer state or simply provide a pleasant distraction. For taste, my favorite chapstick offers a familiar sensation, and a small, strong-flavored candy can be surprisingly effective. To manage sound, simple ear plugs can provide much-needed quiet when your environment feels overwhelming. Beyond sensory items, include tools for emotional regulation and connection. Handwritten notes from loved ones, filled with affirmations or support, are invaluable. A comforting photo of loved ones, like the one I keep of my son and boyfriend, provides a visual anchor to positive feelings. A pen and blank note cards are perfect for journaling, jotting down thoughts, or even practicing gratitude. And crucially, always include the vital 988 crisis number or any other emergency contact information you might need. Having these therapeutic tools readily available, either at home or on the go, can make a significant difference in managing daily stressors and promoting a healthier, more grounded you.
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