How & Why You Should Build a Self Soothing Kit
- Michaela Cooper
- Oct 20, 2023
- 2 min read
Updated: Jan 8, 2024
What is a self soothing kit?
Suppose you look up the definition of self-soothing. You will likely get an article on infants or toddlers learning to calm themselves when dysregulated. It's more common to discuss self-soothing in infants; is that because we stop needing to self-soothe as we grow up? Babies and toddlers are expected to melt down when annoyed, tired, bored, mad, sad, pretty much when any minor inconvenience comes. As adults, we are expected to keep it together all day, every day. No matter what we're going through physically, emotionally, or mentally, we are supposed to be calm, relaxed, and collected. That's where self-soothing comes in. Self-soothing is a way to regulate your system when you're out of your window of tolerance.
Why should I make a self soothing kit?
You can do a quick Google search for ways to reregulate your system and find a million different suggestions; however, regulating your nervous system is a task that is unique to you. Something that may work for someone else might not work for you. That's why building your self-soothing kit is so important. When you're dysregulated, it isn't easy to search your memories and find ways to soothe yourself. Having an actual list or kit you can turn to in moments of regulation makes self-soothing exponentially easier.
What should go into your self soothing kit?
One way to calm your nervous system is to engage your senses: sight, sound, smell, taste, and touch. Include items that stimulate your senses within your self-soothing kit. Creating a personalized "Oh Shit Kit" can be as simple as gathering a few of your favorite things. Here are a few examples of things you can add to your kit that cover the five senses.
Sight
Favorite photo of your pet, your kids, your favorite vacation spot, etc.
Links to online websites that bring you joy i.e. pinterest, a meditation app
Your favorite funny video
Search and find book
Relaxation videos
Sound
Favorite podcast
Calming playlist
Your favorite music
Rain sounds
Audiobooks
Noise canceling headphones
Smell
Favorite candle
Favorite lotion
Incense
Mint
Perfume
Taste
Gum
Spicy chips
Your favorite food
Sour candy
Chocolate
Touch
A soft or weighted blanket
Hot or cold water
Ice
Walk outside
Get a hug
Coping Skills
A list of coping skills in your self-soothing kit will also be very beneficial when you can't remember your favorite acronyms, breathing techniques, or soothing mantras. Some examples include:
Box breathing
Affirmations
Progressive muscle relaxation
Challenging irrational thoughts
Exercising
Creating your self-soothing kit can be as simple or complex as you want. Include things you know help you, things you want to try, and things that seem silly but are worth a shot. Everything about it is up to you!
I really resonated with this post because building a self-soothing kit is something many of us overlook until we actually need it. Life gets overwhelming so quickly, especially when juggling studies, work, and personal responsibilities, and having a small collection of comforting items ready can make a big difference in grounding yourself. I like how you emphasized personalizing the kit, because what works for one person may not work for another, and that’s okay. As a student, I often find myself stressed and even searching for cheap assignment help UK services just to keep up, so having simple tools like calming scents or music nearby feels incredibly reassuring. It’s such a gentle reminder that self-care doesn’t have to be expensive…
I really appreciated this breakdown of how to build a self-soothing kit; I’d never actually thought about specifically including something "taste-oriented" like dark chocolate or herbal tea to help ground yourself during a stressful moment. It makes so much sense to engage all the senses rather than just trying to think your way out of anxiety. I’ve been trying to find better ways to manage my stress levels lately, especially since my schedule has been completely overwhelmed with work and some technical courses I’m taking. It’s funny how we prioritize things like looking for computer science assignment help Australia or meeting deadlines, yet we rarely schedule time for basic emotional maintenance like this. I think I’m going to start with…
I think building a self-soothing kit is a simple but powerful idea. Having small items that bring comfort, like a favorite scent, music, or a journal, can really help during stressful moments. I’d recommend everyone try creating one because it supports emotional balance in a healthy way. As students learning about mental health topics like this, it can sometimes feel overwhelming, and some may look for assignment help online to organize their ideas, but personal reflection makes the topic more meaningful.