Sensory Self-Care Kit

The idea of self-care kit has become more familiar and appreciated in recent years. You can’t pour from an empty cup. And in the age of COVID-19, political protests, and social distancing, your cup likely needs to be refilled quite often and quite deeply.

So, whether you typically put others’ needs above your own, feel burned out, or routinely manage anxiety or depression, learning to pause and take care of yourself can help. 

People practice self-care in different ways. But, one of the best things you can do is put together a self-care "toolbox" or ‘kit.’ 

Your kit should include things that appeal to you, relax you, and focus on your health and wellbeing. Try to employ items or activities that utilize all of your senses. 

With those things in mind, let’s take a look at some essential self-care kit items that matter most when you feel overwhelmed and need a break. Better yet, your self-care kit usage can be used to check-in with yourself regularly. This will help prevent overwhelm and maintain calm.

Building Your Self-Care Kit

“With every act of self-care your authentic self gets stronger, and the critical, fearful mind gets weaker. Every act of self-care is a powerful declaration: I am on my side, I am on my side, each day I am more and more on my own side.”— Susan Weiss Berry

Let’s focus on a few kit  items for each of your senses below:

Things to See

What are some things that bring you joy and make you feel better just by looking at them? Many people are very visual, and by seeing something, it can help you to feel more relaxed and calm. Some examples of visual things you can keep in your self-care kit include: 

• Photographs of people you love
• A book to read
• Your favorite movie
• An escape to a scenic place
• Draw or paint
• Photos of your favorite place(s) - or go online to find photos or paintings such as Ansel Adams (I love forest streams and mountain landscapes)

Perhaps make a collage of these types of pictures to hang on your wall, or as a screen saver, or to keep in your purse/wallet.

Scents to Smell

The sense of smell is powerful when it comes to memories and emotions. The aromas and fragrances you smell can trigger positive or negative feelings. So, be sure to keep scents in your self-care kit that appeal to you. Including things like: 

• Scented lotions
• Scented candles or incense
• Make recipes for your favorite baked goods
• Perfume/cologne of a loved one
• Essential oils like lavender 
• Visit a bakery or coffee shop (my daughter loves to go to Lowes or Home Depot to smell the lumber!)
• Buy flowers or visit a garden center.

Flavors to Taste

Taste is just as important as any of the other senses when it comes to providing you with comfort. As with your sense of smell, tasting can also help to trigger memories and certain feelings. If you want to keep positive flavors in your kit, try some of the following soothing, nutritive flavors: 

• Mints or hard candy
• Herbal tea
• Comfort foods - eat slowly and mindfully so you can savor all the flavors.
• Healthy ripe and juicy fruits, or crunchy veggies to snack on
• Suck on a popsicle or ice cube, especially if you feel warm when upset.
• Flavored water for adequate hydration

Items to Touch

While some people are more touch-oriented than others, touch can make a big difference in how you feel, relax, or engage the world. Think about how different physical textures impact your mood. Are there certain kinds of pressure or tactile experiences that you enjoy more than others? Touching certain things can cause you to experience different sensations, so think carefully about the things that are pleasing and bring you happiness. Comforting touches might include:

• Petting an animal
• Hugging a loved one
• Carry something soft or velvety in your pocket to touch when upset.
• Touching soft or silky pillows or blankets in your bed
• Getting a massage, manicure or pedicure
• Wearing comfortable pj's or clothes
• Taking a hot shower or bath and observing the sensations of water on your skin.

Sounds to Hear

Have you ever heard a song that brings back a lot of positive memories? Do certain natural sounds relax or energize you? Hearing different melodies, instruments, voices, etc can impact your mood. Thus, it’s important to understand which sounds soothe you contribute to a sense of calm and wellbeing. Some examples of sounds to include in your self-care kit include: 

• Your favorite playlist
• Recordings of your family/friends/children
• Nature sounds
• Audio-book or podcast
• White noise recordings
• Play a musical instrument

Using Your Self-Care Kit

Keep in mind that everyone responds differently to their senses. That’s why it’s so important to know how each of your own five senses can impact you. When you learn how to harness the best attributes from each of your senses, you can take a deeper dive into self-care and create a kit that works for all five of them. 

When you’re feeling stressed, overwhelmed, or anxious, being able to turn to that kit and fill your senses with comfort can make a big difference and reduce strong emotions.

Contact Me

If you’re struggling with self-care or you’re not sure how to put yourself first, please feel free to contact me. We can work on a few different ideas, and help you develop more insight into why taking care of yourself is so important especially when you’re dealing with a chronic illness or pain.

If you would like help in developing or implementing any of these ideas, please reach out to me.

I know how stressful and demanding it can be to make changes in your life, but you don’t have to figure it out on your own.   Some of the benefits of individual therapy include:

• Having a safe, confidential space to work through life’s struggles
• Speaking openly with a highly-trained professional
• Learning to be curious about oneself and become more mindful about your choices
• Identifying relationship patterns that are helpful, or existing patterns that are interfering with your growth and well-being.
• I offer online therapy (video conference style of therapy), which provides increased level of comfort as you could meet with me from the privacy and comfort of your own home or other location.

You can request a specific appointment time that fits your schedule. Once confirmed, you can complete all New Patient Intake paperwork online as well.

*** The tips offered in this article are for general information and should not be considered medical or psychological advice. For more personalized recommendations appropriate to your individual situation, please contact us or obtain professional guidance.

Related Articles on Self-Care & Coping

Why Self-Care is a Necessity, Not a Luxury

Mindfulness - What it Is and How it Can Help

Self-care Strategies