Your Mental Health First Aid Kit

Originally published March 8, 2021

Oftentimes, when we are hurt we have a kit on hand with a band-aid and some antiseptic. But what if the hurt is internal? How do we bandage anxiety, depression, or disassociating? I am by no means a doctor or therapist but, as someone with a mental health disorder, I want to share what is in my first aid kit so you can give it a go.

It may help you to have a box or even a pencil pouch to put some items in but I just scatter them around the house where I need them. Your first aid kit can even just stay in your mind for when you need it. There is no wrong way of keeping it. What matters is that you put it into practice when you are in distress.

Distress tolerance is a fancy term for how you get through the ish you're going through in the moment, oftentimes due to being exposed to triggers such as alcohol at a social gathering for a recovering alcoholic or seeing your ex from an abusive relationship while at the grocery store. Here is a sample of both items and concepts that you can put in your first aid kit. I use many of these in mind and have to sometimes switch it up depending on the situation I am faced with. I've developed two lists, one for tangible items and one for concepts/mind techniques:

Items:

-Slinky

-Putty/slime

-Fidget toy

-Picture of someone/something you love

-Flash Cards

-A note from yourself to yourself

-A stress ball

-Hair Tie

-Necklace/Jewelry

-Headphones w/music device

Concepts/Techniques:

- Five Senses: Listing 5 things you can see/touch/taste/smell/and hear in the room

-Count from 1 to 100

-Try and say the alphabet backwards

-Talk to your inner child & be kind to yourself

-Take a cold shower or splash cold water on your face

-Yoga Pose such as the tree pose

-Talk to a friend

-Sing a song you enjoy

- 20 Jumping Jacks

This list is definitely not all encompassing but it helps you get the idea. It takes some experimenting to find what works for you. Some may be useful when you are home, such as a shower, while some are useful on the go. For example, I love wearing a necklace to fidget with when in public and just need to stay grounded. Like my new name implies, the "wabi sabi" way of life is viewing the impermanence and imperfection in the world and embracing it. This means viewing and embracing it in you. Practice and you will find your path.

Create your first aid kit. Write it down, box it up, or mentally take note. There is no wrong way, there's no trying. There is just doing and figuring it out along the way.

Just like first aid kits for injuries, if you find you are in crisis and your first aid kit is unable to help, please call 911, go to the ER, and/or also call the Suicide Hotline at 800-273-8255. There is no shame; only compassion. I have used these resources before and I am here. I want you to stay here too.

xoxo,

Angela