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3022

Abstract

Here is one for you to get you started: <a href="https://youtu.be/-GXfLY4-d8w">https://youtu.be/-GXfLY4-d8w</a></li><li>If you are intimidated or overwhelmed by loud noise, I highly suggest including earplugs in your self-soothe box.</li></ul><figure id="1344"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/1*[email protected]"><figcaption>Photo by Daniel Schludi on Unsplash</figcaption></figure><p id="880e">3. <b>Touch:</b> If you are feeling under-stimulated/bored, use the sense of touch to help ground yourself. Use a variety of tools like:</p><ul><li>Fidget toys. My personal favourites are fidget spinners, cubes, poppers and tangles.</li><li>Play dough or slime (a cool idea for a self-care day would be to make your play dough.)</li><li>A pair of fluffy socks for personal comfort</li><li>Temporary tattoos or a red washable pen if you are struggling with urges to self-harm. Finding safer alternatives are a key part of recovery. See my article below for how to clean your self-harm wounds if you have self-harmed. The article also includes helpful advice on basic first aid and who to contact in an emergency.</li></ul><div id="c3a6" class="link-block"> <a href="https://readmedium.com/how-to-protect-and-clean-your-self-harm-wounds-7ce1b6e38b3c"> <div> <div> <h2>How to Protect and Clean Your Self-Harm Wounds</h2> <div><h3>First of all I must clearly state that I do not recommend self-harm to anybody and I will strongly urge anybody with those thoughts to…</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*[email protected])"></div> </div> </div> </a> </div><p id="2b7d">4. <b>Smell:</b> I have found that out of all categories, this one is the most experimental. As humans, everybody is different. Some people love the smell of vinegar, others don’t. Some people love the smell of curry, others don’t. Take this category with a pinch of salt and make sure to experiment. However, here is a list of suggestions to get you started:</p><ul><li>Scented creams (I strongly recommend going to Lush if you are in the UK!)</li><li>Essential Oils (be sure to be careful around pets. Always double-check!)</li><li>Air freshener/deodorant</li></ul><figure id="6ae0"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/1*[email protected]"><figcaption>Photo by Trung Do Bao on Unsplash</figcaption></figure><ul><li><b><i>Additional ideas:</i></b></li></ul><p id="3a19">I am feeling super generous today. Here is an even bigger list of additional items that you could put in your self-soothe box:</p><ul><li>Colouring books, pens, pencils, felt tips, markers</li><li>Origami kit</li><li>Cross-stitch pattern</li><li>Crosswords</li><li>Sudoku</li><li>A notepad and pen designed specifically

Options

for doodles</li><li>Nail varnish</li><li>A pack of playing cards and a scoresheet</li></ul><figure id="dff5"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/1*[email protected]"><figcaption>Photo by Alysha Rosly on Unsplash</figcaption></figure><ul><li><b><i>Essential contacts:</i></b></li></ul><p id="b915">Finally, be sure to include a contact sheet with the names of family and support workers. This is a crucial part of your self-soothe box as it can be a vital tool in preventing a mental health crisis.</p><figure id="b96b"><img src="https://cdn-images-1.readmedium.com/v2/resize:fit:800/1*[email protected]"><figcaption>Photo by Markus Winkler on Unsplash</figcaption></figure><p id="1d5d"><i>I would like to thank you for taking the time to read my article. I hope you have found it helpful and can implement this routine to help aid your mental well-being. If you like what you have read, check out some of my other pieces below. Have a wonderful day!</i></p><div id="69fb" class="link-block"> <a href="https://readmedium.com/my-suicide-attempt-the-first-step-b5728ceac6fc"> <div> <div> <h2>My suicide attempt: The First Step</h2> <div><h3>Photo by Stormseeker on Unsplash</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*[email protected])"></div> </div> </div> </a> </div><div id="6b74" class="link-block"> <a href="https://readmedium.com/the-tale-of-the-tortoise-and-the-hare-my-journey-of-recovery-from-childhood-trauma-256a18d0c6dd"> <div> <div> <h2>The Tale of the Tortoise and the Hare: My Journey of Recovery from Childhood Trauma</h2> <div><h3>The classic story of the tortoise and the hare is a tale of a slow and steady tortoise overcoming the odds to beat the snarky and…</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*[email protected])"></div> </div> </div> </a> </div><div id="a6a2" class="link-block"> <a href="https://readmedium.com/silent-treatment-the-silent-killer-of-self-confidence-dfd4ed508a68"> <div> <div> <h2>Silent Treatment: The Silent Killer of Self-Confidence</h2> <div><h3>How to overcome silent treatment</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*[email protected])"></div> </div> </div> </a> </div></article></body>

How to Create a Self-Soothe/Sensory Box

Photo by iam_os on Unsplash

Hello reader! I would like to give a warm welcome to you. Today I will be discussing how to create a self-soothe/sensory box. These boxes are created to help people who are struggling with their mental health. The versatile nature of these boxes means that they can be a valuable recovery tool for home life, work, or family situations. Please keep in mind, these boxes will not magically fix all of your problems, but they are a valuable piece of equipment to use when you are feeling overwhelmed.

When we are struggling mentally or when we feel distressed, it can feel nigh on impossible to think with a clear mind, that is where a self-soothe box comes into play. The purpose of a self-soothe box is to help you emotionally regulate so you can approach situations using positive coping mechanisms.

Photo by Jiawei Zhao on Unsplash
  • Construction:

First, you will need a box, bag, or large container to keep a hold of your items. We are going to be looking at each of the five senses to create our self-soothe box.

  1. Sight: If you are feeling overwhelmed, it is a fantastic idea to include items that serve as visual reminders of happier times. These can include:
  • Photos of your family, your pets/animals or memories of your favourite places to visit.
  • You could write a letter of self-gratitude. Remind yourself that you have got through this before and you will come out of this even stronger.
  • Ask your family/friends for written notes about how much they care about you.
  • Take a Google search for positive quotes and affirmations and create pretty flashcards that are colourful and easy on the eye.
  • Handwrite your favourite song lyrics and create flashcards for these.
  • Create a glitter jar out of glitter and glue.

Here is a positive quote to get you started:

“Awaken your senses, embrace the now, beauty is all around us.”

Photo by Drew Dizzy Graham on Unsplash

2. Hearing: Identify sounds and comforting noises to help quiet and calm racing thoughts such as:

  • A pair of headphones (be sure to keep a pair in your box so you do not have to search for them in distress)
  • Write or print out a website link to a playlist that you have created.
  • You could also write or print out a link to a motivational YouTube video. Here is one for you to get you started: https://youtu.be/-GXfLY4-d8w
  • If you are intimidated or overwhelmed by loud noise, I highly suggest including earplugs in your self-soothe box.
Photo by Daniel Schludi on Unsplash

3. Touch: If you are feeling under-stimulated/bored, use the sense of touch to help ground yourself. Use a variety of tools like:

  • Fidget toys. My personal favourites are fidget spinners, cubes, poppers and tangles.
  • Play dough or slime (a cool idea for a self-care day would be to make your play dough.)
  • A pair of fluffy socks for personal comfort
  • Temporary tattoos or a red washable pen if you are struggling with urges to self-harm. Finding safer alternatives are a key part of recovery. See my article below for how to clean your self-harm wounds if you have self-harmed. The article also includes helpful advice on basic first aid and who to contact in an emergency.

4. Smell: I have found that out of all categories, this one is the most experimental. As humans, everybody is different. Some people love the smell of vinegar, others don’t. Some people love the smell of curry, others don’t. Take this category with a pinch of salt and make sure to experiment. However, here is a list of suggestions to get you started:

  • Scented creams (I strongly recommend going to Lush if you are in the UK!)
  • Essential Oils (be sure to be careful around pets. Always double-check!)
  • Air freshener/deodorant
Photo by Trung Do Bao on Unsplash
  • Additional ideas:

I am feeling super generous today. Here is an even bigger list of additional items that you could put in your self-soothe box:

  • Colouring books, pens, pencils, felt tips, markers
  • Origami kit
  • Cross-stitch pattern
  • Crosswords
  • Sudoku
  • A notepad and pen designed specifically for doodles
  • Nail varnish
  • A pack of playing cards and a scoresheet
Photo by Alysha Rosly on Unsplash
  • Essential contacts:

Finally, be sure to include a contact sheet with the names of family and support workers. This is a crucial part of your self-soothe box as it can be a vital tool in preventing a mental health crisis.

Photo by Markus Winkler on Unsplash

I would like to thank you for taking the time to read my article. I hope you have found it helpful and can implement this routine to help aid your mental well-being. If you like what you have read, check out some of my other pieces below. Have a wonderful day!

Education
Health
Mental Health
Self Improvement
Parenting
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