How to Make a Soothe Box
What is a soothe box?
A soothe box is a method that can help cope with feelings of sadness, self harm thoughts, distress, flashbacks, shaking, anger, and even anxiety. When you feel overwhelmingly distressed, you can go to this bag or box and find something that can distract you or help you to feel better, be reminded of those who love you and the things you love.
Does it have to be a box?
Soothe boxes also known as crisis boxes or emergency boxes do not have to be in a box. You could use a bag, or even just a drawer in your room. A spare shelf or corner in your room, make sure this is out of the way so you don’t step on or lose anything you care about from that collection of items.
What can I put in my box or bag?
Anything you find soothing, comforting or relaxing.
Make sure to include one item for each of the 5 senses. Some ideas for your bag or box are listed below.
- Play dough
- Pom poms
- Worry Stone
- Lotion to massage your hands with
- Feathers or soft materials
- Nail file or nail varnish
- Fidget toys- fidget pens, cubes, spinners, wooden blocks on a piece of string. Squishy mesh balls.
- A plushie to squeeze or hug.
- Create a soothing playlist on your phone.
- Listen to rain or the ocean waves on YouTube videos.
- Miniature bells.
- Crunching of paper.
- Tap a surface.
- Click a pen.
- Bubble wrap.
- Listen to the sounds of a fidget cube each side sounds different when used, the cog side makes the most noise.
- Get a friend or loved one to leave you a voice recording to listen to when don’t feel good.
- Two-three small candies. (Hard candies last longest)
- Cold water.
- Some form of fruit juice.
- Something spicy but not too spicy.
- Hot chocolate.
- Detox water. (Water with cut up fruit in it)
- An ice cube made from your favourite drink.
- Scented lotion or spray.
- A blanket with the smell of washing powder.
- Air fresheners.
- A pot with cinnamon or lavender. (You could make different ones for different seasons)
- Incense sticks.
- Photos of loved ones
- Face mask or pamper items
- Photos of holidays you enjoyed/ good memories
- Small print of a piece of art you like
- Pieces of card with quotes
- Pieces of cards that your loved ones or friends wrote could be things they love about you or want you to remember. Could even be a funny memory you shared.
- Glitter jar.
- Lava lamp.
- Funny pictures.
- Art supplies with paper.
- Notepad. Scribble down your thoughts or just scribble something random if you can’t explain in words.
- Cards with breathing exercises written on them for you to follow.
(For example the 54321 method.)
Consider or do the following.
5 Things you can see
4 Things you can touch (and touch them if you can)
3 Things you can hear
2 Things you can smell or like the smell of
1 Thing you can taste or like the taste of
(Breathe slowly throughout this.)
If you’d like something that’s portable try a spinner ring.
Written by _LilacRose14_#6995 (Lily)