When you feel straight up overwhelmed with the day to day tasks you already work on, adding one more thing to that list can seem exhausting before you even start. Because of that, it’s important to know why this is worth your time and attention. Let’s get started!

Safety

First and foremost, you should have one because it will help keep you safe! While that may sound obvious, if you’re the kind of person to always put other people’s wants and needs before your own, it can be easy to forget about your own needs; especially your safety. Having one of these safety kits ready to go increases the chances that you’ll be able to take care of yourself and thus others. See? Taking care of you really is taking care of them. Clear as mud?

Support

Creating this safety kit (and letting your loved ones know about it) can increase the strength of your support system. It can also make your needs clear to individuals who, despite their best intentions, just don’t get what it is you’re going through. By them seeing your emergency plan and knowing about your safety kit, they’re more likely to understand how best to help you when you need them.

Feel Ready

Making a safety kit can make sure all of your ducks are in a row before you need them. Most of you reading this have already experienced a situation where it would have been extremely helpful to have a safety kit. I know first hand how easy it is to want to put your head in the sand and pretend like it will never happen again. If you ignore it, it won’t happen, right? Unfortunately, no. It’s far better to be prepared. Remember, you don’t have to be scared if you’re prepared.

Convenience

When you’re in the mist of an emergency, it’s absolutely no fun to have to think about everything you need and then go hunt it down. Having everything you need all in one spot can be such a relief! It takes a large weight off of your shoulders so you can focus on more important things. Aka your safety!

Isn’t This The Same As A Sunshine Box?

While they are similar, this is not the same as a “sunshine box”. A sunshine box is a kit that helps you to pick yourself up when you’re feeling less than stellar. While it has a similar concept to it, this page is going to talk about how to make a kit for emergencies. The goal of your safety kit is NOT to replace medications, therapy, or treatments. It’s to keep you alive and safe until you can get the help and stabilization you need. It’s the kind of kit you hope you never, ever need but it’s better to have it and not need it than to need it and not have it.

On the other hand, the sunshine box is more of something you can use whenever and however to keep you trucking along on your life journey. A lot of the information overlaps so I like to refresh them at the same time. Work smarter, not harder, folks!

Who needs a safety box?

Not everyone needs an emergency kit but here is a list of some people that I think would really benefit from having one:

That’s a lot of people! While it’s definitely not right for everyone, I feel like absolutely everyone could use a sunshine box. I mean, who doesn’t have a bad day sometimes? A safety kit is more for people that have reason to believe that they may one day be in danger because of life circumstances. No matter who you are or what you’re going through, if you think you need one, it doesn’t hurt to spend some time making one. Better safe than sorry!

How to make a safety kit that works

First and foremost, remember that this is a kit that is meant to keep you safe. Add things that you like, that speak to you, and that you need when you’re having a hard time. Having a totally customized emergency kit can make all the difference when the going gets tough.

I have Pinterest too so I totally know how tempting it can be to want to duplicate something you’ve seen someone else create. If you see an idea that speaks to you and that would work for you, go for it! But just remember that it can be a good idea without being a good idea for you.

When making your kit, really ask yourself how each element of your safety kit will make you feel. Think of your safety kit as a hug from present you to future you. So, if at the end of the day you think that your safety kit will do a lot to keep you feeling safe, then you’ve done a good job.

As much as I’d love to tell you exactly what you need to put in your safety kit, I can only give you suggestions and things to think about. I don’t know your diagnosis, life, or circumstances. But you know who does? You do! And you’re a pretty amazing person that has already overcome so much. You can build a kit that is perfect for you and your situation. I’m going to walk you through my suggestions and some of the things that I have in my kit. Use this as a guideline to get your creative juices flowing. The goal is to keep you safe. Let’s get started!

What should be in a safety kit?

In order to be effective at keeping you safe, your safety kit should have a handful of things. If one of these things doesn’t work for you, go ahead and swap it out for something that will. The goal is to fill this box with all of the resources you may need to keep future you safe, comfortable, and secure.

Pro Tip: After you’ve made your safety kit, it’s a great idea to make miniature ones to keep in your purse/car/parent’s house/etc.

Emergency Plan

Hands down the most important thing to have in your safety kit is an emergency plan. This plan should be custom tailored to you. If you think it needs something, go ahead and add it!

It’s a good idea to date it so you can know, at a glance, if it’s up to date with your medications, therapies, etc. On the back, write a list of all the people and places you put an emergency plan that way if/when you need to update it, you know exactly what you need to do.

***If you’ve already signed up for the free resource library, I have a copy of the emergency plan that I use in there.

Here are the things I include in my emergency plan:

Emergency Numbers

First things first. Include numbers to helplines. Also include any numbers to your doctors, therapists, or medical professional or group connected with your care.

It helps to put all of the numbers in the order that you should call. Be sure to include names and extensions. Don’t assume that you’ll remember!

Don’t forget to add 911. Yes, I’m sure you know this right now but, if you’re like most people in distress, you may forget. Do yourself a favor and just include it!

Support Group Contacts

This is all about including numbers to friends and family that you trust to be part of your support when you’re in distress. Like with emergency contacts, list them in the order that you plan to call them.

Make sure to talk to them and let them know that they’re on your list and what it is you need when you call in an emergency. I like to give them a copy of my emergency plan in a print out and an electronic copy. It’s easy to forget that not everyone feels and thinks the same way you do. Giving someone a copy of your emergency plan gives them a clear cut way of how to help you for emergencies.

*** Pro Tip: I also like to keep a copy in my car and in my phone contacts (under my own name). If I know that I’m about to do something extra stressful that may trigger things, I keep it somewhere I know I can get to it more easily.

Activities

When you feel like everything is spinning out of control, it’s very helpful to have a list of exactly what you need to do. No confusing or complicated instructions; just a simple and to the point list of each thing you need to do to get safe. List things in the order that you should complete them. The list of activities should coordinate with your treatment plan, what you include in your box, and whatever applies to your personal situation.

Something to Steady You Physically

A lot of people don’t realize that mental health episodes come with a whole host of not-so-nice physical symptoms. I like to fill my box with things that will hit each of the five senses. That way, no matter what is overwhelming me the most, I’m covered.

Please be sure to include things to steady you that are safe, ethical, and legal! We don’t want to make the problem worse.

For all of the items in your kit, the big idea is to bring you back to center. Things that will help you to become balanced enough to be safe. So if you feel like you’re losing touch with reality, something to increase sensory awareness. If you’re more likely to be overstimulated, something to ease that.

So ask yourself:

The answers to these questions should help point you in the right direction when looking for things to add to your kit. Here are some things I’ve used in my kit:

Items for losing touch:

Items for being over stimulated:

Pro Tip: All of these physical sensations can be made stronger by intentionally adding them when you’re feeling the way you want to. For example, if you really enjoy your skin care routine, take a quick whiff of lavender oil right before and after. Over time, you’ll begin to associate the smell of lavender with calm serenity. Now, if you’re feeling out of control, the smell of lavender will have a more potent effect on you because you’ve been intentionally connecting it with an activity that already helps you.

Something to Steady You Mentally

After you’ve collected somethings to “change your state” physically, it’s time to work on your mental state. Like I’ve said, everyone is different so this will be unique to you. No matter what you pick, the goal is to help gently jolt you out of the mental state you’re in during a crisis and guide you to what you want to be in.

For example, when I’m in the middle of a depressive episode, I’m feeling painfully hopeless and full of despair. What I need is something to give me hope that things will get better. I have a list of my personal accomplishments written in a way that inspires me and a list of things I’m excited to do that are coming up.

Here’s a fill in the blank:

When I’m in a mental health crisis, I feel _____(not so great feeling)______. In order to feel _______(opposite of unwanted feeling)_______, I can include ____(thing that makes you feel that way)__.

The goal is to give you a breath of fresh air; to make you feel like this will pass.

Ideas of things to change your mental state:

Make sure that whatever you add, it helps you to feel the positive feeling you’re looking for in that moment.

Something To Remind You Why You’re Here

When you’re feeling on top of the world, you don’t need any help remembering how awesome life is and how great it is to be alive. When you’re struggling, not so much. Make sure to include some things in your safety kit to show yourself why you’re going to push through this. These should *not* be things that make you feel guilt; you’re more so looking for things that will inspire you to keep pushing.

When I had my daughter, my birthing team had me repeat “I’m about to meet my baby” before and after each hard contraction. For anyone out there that has had a baby, it’s no walk in the park! But knowing that each wave was bringing me closer to finally seeing my daughter helped me to gladly welcome each contraction because I knew that they would end and that something beautiful was waiting for me on the other side.

Your pain is similar. If you’re battling mental (or even physical) illness, it can be so hard to remember that things are going to get better. Going through an anxiety attack, depressive episode, or anything along those lines is intense and not everyone gets it. What is pulling you to the other side? What makes you think “I’ve got this” and “This isn’t going to beat me”? Those are the things you need to add to your safety kit.

Ideas of things to remind you:

Whatever it is, it needs to be powerful! It needs to be something that speaks to you no matter what is happening around you.

Something To Remind You That You’ve Done Big Things before

It can be so easy to fall for the trap of “I can’t do this”, “I’m not going to make it” and all the other things our minds like to tell us when we’re spiraling. It’s important to remember that you are an incredible, amazing person, that you have done awesome things things before and that you will again. You can do this!

Ideas for big things you’ve done before:

Important Last Step

Now that you’ve created your kit, an important last step is to show it to someone you trust. Getting an outsider’s opinion can be invaluable! It’s absolutely critical that you trust this person with giving input for your kit. A therapist is a great resource for looking over your kit. They know you and your diagnosis well and should be able to help you to build the best kit for you. The kit can still really help if you don’t show it to anyone but, it my experience, just the act of showing it to someone you trust can magnify the effects.

Using Your Kit

When it comes time to actually use the kit, the most important step is to actually use it! Trust me, I know first hand how difficult it can be to remember to use your kit in the middle of a crisis. Remembering to use the kit is usually one of the hardest steps for me which is why it’s a great idea to keep it somewhere that you can easily see it. As silly as this may sound, it can be helpful to practice getting out your kit. That way, you’ll be more used to it when you need to use it.

Things to consider:

What About You?

What kind of things did you put in your safety kit? Let us know in the comment section down below!