Bad day box - what to put in?

[mnnn]

Yes I know sounds daft, but it was my GP’s idea for reducing reliance on self injury/self medicating for stress and anxiety (and ?autism - some thoughts it might be meltdowns I’m having) .

Suggested I find a decent sized box and fill it with stuff that I would only use if I was having a bad day .. I’m a bit clueless . I’ve bought a few bits online but I can’t find any suggestions that aren’t centred around young children !

So far I’ve got:

Aromatherapy dough (not sure about that one!), a diary, colouring book, a few bits for the bath/shower and a couple of affirmation postcards .

I’m not sure what else - GP said maybe tea bags, and posh chocolates . I don’t want to spend a fortune if I can help it and don’t want it to be too childish - just something private that I can use if I’m feeling overwhelmed or something !

Mp3 player with either music you like or hypnotherapy/positive affirmations?

A few photos of a happy time with good memories? On holidays or whatever.

Bar of chocolate

A favourite book, or a poem collection

A nice mug for the tea - china, or a shape you like, a colour that will make you happy.

Body lotion in a scent you like.

A pillow spray? Could always spray it on the sofa or whatever. The ones that are supposed to help you relax and sleep.

Face mask
Nice bath products
Chocolate

Things that will make u feel relaxed and comfortable.

Personally I'd just get some normal cheap chocolate :) How about a soft blanket? I think the playdough is a great idea. Watercolour paints ?

A reminder postcard saying,

Go for a walk outside.

[Walking in nature is my go-to for days of low mental health].

What do you like? I like to read bbc history magazine - lots of short articles I can flick through without any of the pressure of not having a perfect life which comes from magazines.

Origami set

A list of other things to try

• hot shower
• nap
• go for walk
• yoga from YouTube
• find a recipe to try on another day
• bake some bread or a cake - buy a packet mix

Posh hot chocolate

Sheet of bubble wrap. Jigsaw puzzle. Punch bag hanging in the corner. Cushion for punching if you don’t have space to hang a bag. Fluffy socks. Posh hot chocolate.

A dvd of your favourite musical or a reminder of where you can watch it
Nail polish and mini manicure set
Recipe and pre measured ingredients to make a microwave mug cake
Bubble wrap to pop
Bubbles to blow
Silly putty
Puzzle book

What do you like doing? I always need to do something with my hands, so I'd choose something like a puzzle book, or a little stash of jewellery making supplies.

Some extra nice shower gel or other smellies, just for bad days.

A comedy DVD

A list of things to watch on YouTube: whatever takes your fancy. My personal preferences would be dog videos or Dr Pimple Popper!

Again, thinking of things to take your mind away from your usual way of coping, what about starting and maintaining a list of things you want / need to research?

Not for in the box, but the 'Calm Harm' app is great.

Some super soft socks
A cuticle oil
A favourite poem, or book of Poetry
A list of lovely things people have said to you / about you
A jigsaw

Postcards (stamped) to send a message to a friend (equally could you get people to write you short notes that you only open when you really need one?)
Photos of fun times or favourite people / places
DVD that makes you laugh / way of listening to funny podcast
Scents - whatever comforts you, aromatherapy oil, hand cream, soap or whatever
Knitting or cross-stitch or crochet
Puzzle book
Lollipop or chewing gum

It can be good to try and have something soothing for each of your senses. Might take some trial and error to find what works for you, but that's probably an important part of the process of putting a box together - figuring out what works for you.

Soft blanket
Something with a fragrance you find calming/soothing/comforting
List of reminders of things outside the box you can use (e.g. If eating an apple is your taste)
Grounding or comforting object
A letter to yourself reminding yourself of strategies you can use or just being kind and offering compassion
Small puzzle toy to occupy your hands

... Hmm... my mind has gone blank!

I'm interested that you were told to only use the contents of this box on bad days. It might be easier to use them and find them helpful (rather than alien/weird/unfamiliar/stressful) if you spend some time building those kinds of soothing activities/experiences into each day? So for instance having a period of time each day when you do something soothing for each sense or wrap yourself in a blanket and get used to how that makes you feel.

That way by the time you're feeling really desperate you'll have built up a new habit of turning to the stuff in your box instead of hurting yourself. I think it's harder to build new habits like that when you're already feeling shit - your brain just defaults to the old responses it's used to because that requires less processing and energy than trying to build a new path in a crisis. Like doing fire drills so if there's a real emergency you can respond safely on autopilot rather than having to find the escape route for the first time whilst panicking and choking on smoke.

It might also make it easier to accept on a bad day that you do deserve a gentle, kind response instead of the brutality you normally inflict on yourself if you've become more used to receiving care and gentleness from yourself on less tough days.

A cosy blanket

I thought it meant a virtual box where you dump all the crap from your bad day!

You could also save some of this on your phone if you include a list of prompts or photos or music etc. So you could have a folder for your digital box and have apps in it too (e.g. The Breathe app, colouring, puzzles, or whichever ones work for you).

Then you always have it with you in some capacity.

Map with local walk trails?
Guidebook of your area of ideas of places to visit
?

Gift card for coffee/ cake.
New book.
Umbrella and gloves to go for a walk.
Chocolate
Stress ball.
Plush animal
Hot water bottle
Nail varnish
Bubble bath
Adult colouring book
Bulbs to plant
Supermarket gift card with instructions to buy flowers

Fairy lights

A good book or favourite book, new bed socks, nice shampoo or soap - even if hotel minis, face masks or foot treatments (these can be quite inexpensive) bag of marshmallows, bar of galaxy, new notebook and or pens (I love stationary) a dvd or some music (or you could have a playlist)

When I'm having a rough day the things I crave are peace, quiet and feeling that I'm caring for myself. So if I were putting a box together for myself it would have one of my favourite books, something I will go back to and read time and time again, a soft blanket, moisturiser for hands and feet, some kind of nice snack, noise cancelling headphones and music, a colouring book, pencils, maybe some yarn and knitting needles and a simple pattern. Knitting especially helps as its repetitive and requires some focus but not too much. I found similar with cross stitch, they're good for keeping hands busy and it feels productive.

Look up sensory boxes to give you some idea. I think something to touch. Maybe a silk hanky, velvet or some sequins that you can push back and forth

A quick craft, something to keep your hands busy and a sense of achievement at the end

I have one of these boxes. My Dialectical Behaviour Therapist advised me to put one together for meltdowns, self-harm, panic attacks, emotional flashbacks etc related to BPD and complex trauma issues. Mine has adult colouring books, stress balls, fidget toys, and scented hand creams.