A step-by-step guide on how to make your own self-soothe box. Learn what’s in a typical one and the benefits of using such boxes for relaxation, stress management and improved sleep.
A self-soothe box is a simple go-to box filled with items that make you feel better when you’re having a rough day, and then use it when needed.
I discovered the concept of the self-soothe box and its usefulness while experiencing some health issues.
My life coach suggested I put one together to see if it would help, as I was feeling quite overwhelmed then.
Bouncing back healthier than ever, my self-soothe kit has become one of the well-being staples in my life.
And when I discovered I lived with sensory sensitivities and ADHD, my kit became an essential of my life.
As someone who runs her own business and dabbles in many things, I carry a small self-soothe kit in my handbag that contains items I can lean on when I feel anxious or overwhelmed.
Perfect for a day in the office, when feeling bombarded by people, lights and noise in a shopping centre, pre or post-networking events, and more.
I use a make-up pouch covered in unicorns 🙂 My unicorn pouch contains:
- a pair of headphones,
- my noise-cancelling AirPods,
- a scented oil pulse point,
- lipgloss,
- a eucalyptus-scented nose inhaler to clear my sinuses when needed,
- hand sanitiser,
- painkillers and stomach cramp medicine, and
- my emergency anxiety pills.
If you’re feeling stressed out or have a case of the Mondays, a self-soothe box could be the perfect antidote.
Here are some tips for creating your very own self-soothe box, whether handmade or store-bought!
Choose your container.
To make your self-soothe box, you want to choose a sturdy, portable container that will not break easily. For example, if you have an old basket, jewellery box, or a gift box lying around (and don’t use them anymore), they could make a great container for your self-soothe kit!
Alternatively, you could use a make-up pouch as I do, a purse, a bowl with a lid, or a small crate.
Whatever is functional to you.
Get decorating.
If you’re feeling creative, try decorating your chosen container, so it’s soothing to the eye. You could sew on a pattern, paint it with different colours or glitter, draw on a design, or cover it with the material.
For inside the box, consider stuffing it with some soft material to sit on its contents. If you are tactile, choose a material you like to touch – perfect for self-soothing!
Decide what items to include.
Next, choose items that will work well when you are feeling in need of soothing. Going all out with fancy aromatherapy oils and expensive candles can be tempting—but remember, you don’t need to spend much money.
Here are some examples of what you could include in your self-soothe box::
- Self-care items (like bath salts, an eye mask or candles)
- Coping tools (like a fidget spinner or a picture of something you love)
- Music (a playlist or individual songs)
- A journal to write in
- A book to read
- Words to inspire (quotes or affirmation cards).
When deciding what items to include in your self-soothe box, consider the following:
- Choose items that appeal to your five senses. Touch, taste, smell, sight and hearing.
- The items should help YOU calm down when you need them (not anyone else). For example, some people find that certain activities or objects help them relax and keep their anxiety at bay, including things like colouring books, affirmation cards, chocolate, or scented candles.
- The items should be easy to access. For example, if you are experiencing a panic attack, you don’t want to panic because you can’t find your self-soothe box or struggle to get something out of it. You might also want to create a portable self-soothe kit you can carry around in your car or bag.
- The contents of your self-soothing box should work well for different situations i.e. if you’re mad, stressed or feeling sad.
The fewer items in your self-soothe box, the less likely you will get overwhelmed by all the options when you need to reach your box.
Over to you.
Creating a self-soothe box is a great way to practice self-care and support your overall well-being.
Whether you’re juggling lots of balls, are busy, feeling overwhelmed, run down or stressed, creating a self-soothe kit of your own can help you get through whatever it is coming your way, supporting you to breathe and breathe centre yourself.
It also gives you something tangible that represents all your emotions in one place—a tangible reminder of why looking after yourself is important.
I’d love to see your self-soothe kit. Share it with me on Instagram over at @janinedefontaine.
