As someone who struggles with anxiety, depression, and occasional panic attacks, I am knew I needed to create a mental health toolbox! (Read more about my mental health journey here and here.) I have most of the items on the list below in my home, but they are scattered around and sometimes hard to find. A carpenter works more efficiently when all his tools are kept together in a toolbox,  and I would also be able to calm myself quicker if I kept my “tools” contained to one, easy-to-access space. 

Creating a Mental Health Toolbox

Not only am I creating a mental health toolbox to keep at home, but I am also making a mini version to take with me when I’m on-the-go or at work. Whenever I feel myself starting to become anxious or panicky, I can grab my mental health toolbox and use whichever items I need in that moment!

I think it would also be a great idea to send one to school with a child, especially if they are anxiety-prone. You and your child could even build the mental health kit together to prepare for going back to school!) 

The items I am using in my toolbox are listed below. The great thing is is that they can be customized to fit your specific needs and desires.

What I’m Including

• Ice pack: I keep one in the freezer at home and use cooling strips for on-the-go
• Stress ball
• Sensory/fidget toys                                                                                                                                                                                           
• List of 5 ways to relax (include things that you know are helpful for you!)
  • Take deep breaths
  • Count to 10
  • Do a few stretches (touch your toes, reach your arms above your head, etc.)
  • Take a 5 min sensory break
  • Listen to calming sounds or music (have some already loaded on your phone or a listening device)
• List of 5 positive affirmations: words are powerful!
• Sour candy and mints
• Rubber band: My counselor suggested I could use this technique when I felt a panic attack approaching. You put the rubber band on your wrist and snap it against your skin a few times. It’s a way to create a small amount of pain; this will give your brain something tangible to focus on, similar to using the ice pack.
• Notepad and pens                                                                                                                                                                                             
• Noise-reducing earplugs
• Headphones
• My as-needed medications
• Lavender oil: Here’s the WHY behind it! (I recommend putting it in a roller bottle, because this makes it easier to apply.)

Other Suggestions

• Bottle of water
• Tissues
• Comfort item (ex: fuzzy socks or blanket, robe, candle, stuffed animal)
• Coloring book and crayons
• Bath bomb: Baths can be good for depression, and adding a bath bomb is a way to enhance the calming experience.

(While I have included several links for Temu and Amazon, I receive no compensation if you buy these particular items. They are simply meant to be helpful.)

I can’t wait to start using my mental health toolbox, and I will keep you updated as to any changes I make! I would also love to know some of the things you included in yours, so leave a comment below!

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For other ways to support your mental health, check out these other posts I’ve written: Top 10 Self-Care Tips for Mental Health; Ideas for Mental Health Month and Beyond; Are You Listening to Your Body?