Build An Emotional Rescue Kit

Maybe the news about the economy has you feeling down. Maybe you’re a little anxious as we go through the home stretch of the election. Or maybe you’re just having one of those days when everything looks dark, and you find it hard to do anything. What if you had – in one place – some things that might help you feel better, that take your mind off your troubles, that put a smile on your face?

Sound interesting?  So let’s help you build one!

Why It Works

Some therapists who are trained in DBT (dialectical behavioral therapy, a discipline that, in a nutshell, helps you get past a negative mindset and improves your communication skills) say that distraction, such as watching a funny movie, and other self-soothing types of behaviors (like snuggling under a fluffy blanket or petting your cat) can help you navigate through bouts of negative thinking and into calmer waters. The problem is, when you’re feeling really depressed, it’s often too hard to think about things that might help take you out of the gloom.

That’s why building your “emotional rescue” kit in advance (when you’re having a good day) can help you, because when you’re in that dark hole, all you have to do is go to your kit for an instant boost.

What Do I Put In It?

What ever gives you a lift! I have one, and I started with a tote bag printed with the name of a place I went on vacation and really enjoyed, so that gives me a good feeling from moment one. If you don’t have a special bag around the house, you can find a fairly inexpensive one at a store like Target or Wal-Mart. Get one in your favorite color or in a design that catches your eye.

Then, on a good day, I brainstormed a list of things that are either a pleasant distraction for me, or make me feel happy. Here’s what I put in my bag:

1. A small amount of very good chocolate (if you want to include a small amount of a special comfort food, make sure it’s nonperishable).
2. A purple journal, and a purple pen (I like to write my feelings out, and I love purple).
3. A tiny photo album (it’s orange, and has a bouquet of flowers on the front) filled with snapshots of people I love and from times where I have happy memories.
4. Several DVDs, including “Sex and the City” episodes and a few of my favorite movies (not exactly cinema, but old favorites that are fun and engaging).
5. A small bottle of lavender hand cream. The scent of lavender is known to have relaxing qualities, and giving myself a hand massage is one of my favorite self-soothing activities.
6. A trashy magazine or two.
7. Thanks to a creative and wonderfully twisted friend, I also have a set of voodoo dolls. (Take that, cable guy!)

Other things you might consider, depending on your situation, are a list of your good qualities (good for those times when you look in the mirror and only find fault), a copy of your medication and/or nutritional supplement schedule (should you find yourself in a really fuzzy, bad place and need a reminder or need a household member to remind you), or a list of your doctors and their phone numbers (ditto).

You may also want to tell a household member or friend about your bag and where you keep it, just in case. (Just don’t let them eat your chocolate!)

Feel free to change the items in the bag as you see fit (this might make it more interesting for you over time), and keep the bag in a place that’s easily accessible.

Good luck, and good (mental) health!