Creating Your Own Self-Soothe Box
- Amy Chapman
- Sep 9
- 3 min read
We all may find times when we are feeling overwhelmed, anxious or stuck with heavy feelings of hopelessness or regret. In those moments, having a tangible, personal toolkit to help to regulate and soothe your nervous system can be invaluable. That's where a self-soothe box comes in – a curated collection of items designed to bring you comfort, ground you, and gently guide you back to a sense of calm.
Creating your own self-soothe box is a wonderfully empowering act of self-care. It's an opportunity to intentionally choose items that resonate deeply with you, making it a truly personal and effective resource. Let's explore some ideas for what you might include, focusing on engaging your senses and providing practical tools for grounding
Connecting with Your Senses: A Pathway to Calm
Our senses are powerful gateways to the present moment. By consciously engaging them, we can interrupt distressing thought patterns and bring ourselves back into our bodies.
Touch: The Comfort of Connection
What to include: A small swatch of your favourite soft fabric, a mini blanket, or a comforting teddy bear.
Why it helps: The sensation of softness and warmth can be incredibly grounding. It can evoke feelings of security and comfort. Holding something tangible can also help to focus your attention away from distressing thoughts and onto the present moment.
Smell: A Breath of Fresh Air
What to include: A small bottle of your favourite essential oil (lavender, peppermint, or frankincense are popular choices), a sample of a cherished perfume, or even a small sachet of dried herbs like chamomile.
Why it helps: Our sense of smell is directly linked to our emotional brain. Certain scents can instantly evoke feelings of calm, happiness, or nostalgia. Choosing a scent that brings you peace can act as a powerful anchor during times of distress, helping to regulate your nervous system.
Sound: Harmonising Your Mind
What to include: Links to tracks on Insight Timer to either calm your brain (such as binaural beats) or to stimulate your vagus nerve. Or a curated playlist of your favourite calming or uplifting songs.
Why it helps: Sound can profoundly impact our mood and physiological state. Calming music or binaural beats can slow down brainwave activity, promoting relaxation and reducing anxiety. A favourite playlist can transport you to a more positive headspace, offering a welcome distraction and emotional uplift.
Sight: Glimpses of Joy and Beauty
What to include: A collection of your favourite photos – perhaps of loved ones, beautiful landscapes, or cherished memories.
Why it helps: Visual cues can be incredibly potent for shifting our mindset. Looking at images that evoke positive emotions can help to counter feelings of sadness or anxiety, reminding you of beauty, connection, and hope. It's a gentle way to introduce some visual warmth into your experience.
Taste: A Jolt Back to the Present
What to include: A few individually wrapped sour sweets.
Why it helps: This might seem a little counterintuitive, but the sharp, intense flavour of a sour sweet can be incredibly effective at "shocking" you out of an overwhelming emotional state. It provides a strong sensory distraction that can break a cycle of negative thoughts or intense anxiety, bringing your focus sharply back to the present moment.
Affirmation and Focus: Words of Encouragement
What to include: A stack of affirmation cards with positive and supportive messages.
Why it helps: When we're struggling, negative self-talk can become overwhelming. Affirmation cards offer a powerful counter-narrative, providing gentle reminders of your strength, resilience, and worth. Reading these aloud or silently can help to reframe your thoughts and foster a more compassionate inner dialogue.
Bringing it All Together
Once you've gathered your chosen items, find a sturdy box or container that you love. Decorate it if you wish – make it truly yours! Place all your treasures inside, ready for whenever you need a moment of comfort and grounding.
Comments