Creating A Crisis Box: A Mental Health Coping Tool
When you are having a hard time with your mental health, it can be challenging to get motivated to do anything at all, let alone find something that will soothe, distract, or otherwise make you feel a little better.
Happily, there is a way that you can pre-prepare for this, and it’s by putting together a crisis box, something you can find out all about how to do below.
What is a crisis box?
Crisis boxes are an idea that is taken from DBT therapy.
The underlying principle of which is to stabilise mood and prevent emotional up and downs from having such a significant impact on our lives, something that many of us struggling with our mental health can benefit from.
They are basically boxes filled with fun, helpful, and comforting things that can help us weather the storm of our emotions with compassion.
Comforts
One category of items to include in a crisis box is things that have a soothing effect on us.
Of course, this will be different for everyone depending on their preferences, however, many people use tactile things like fluffy socks, or even scarves.
While others can find that warm or cold such as a single-use foot or hand warmers, something that can be purchased online for a minimal amount.
Distractions
Next, it’s crucial that you include some items that can be used as distractions in your box.
The idea is that if you are focused on something that takes up all of your attention, it’s harder for the negative and upsetting thoughts to get a foothold.
Some of the best selections to include in the box here are puzzle or adult colouring books.
Just be sure to include some pencil crayons or pens too, because you won’t want to have to rummage around for those if you’re not feeling at your best.
After all, the idea of a crisis box is that you have what you need quickly and easily accessible.
Although, do bear in mind that even things that don’t technically go in the box can be a worthwhile investment here, including a voucher for fun apps or games.
You may even want to save YouTube videos of uplifting things like cute animals becoming friends or people helping each other out. Or links to blogs you might like to read full of helpful reading material such as this one asking the question “is happiness an inside job“.
Something that can help remind you that there is a positive energy in the world, even if you are struggling to feel it right now.
Positive Reinforcement
Positive reinforcement is an excellent mental health coping tool for several reasons. First, it helps to increase positive emotions, which can counterbalance negative feelings and thoughts. Second, it can help build self-esteem and confidence. Third, it can help motivate people to continue pursuing healthy behaviours. Fourth, it can help create a sense of social support. Finally, it can help people feel more in control of their lives.
All these factors can make a big difference in mental health and well-being. Posters are a great way to remind yourself of your goals and why you are pursuing them. They can also serve as inspiration when you are feeling down or unmotivated.
Posters can be placed strategically by your bedside or on the refrigerator to help you stay on track with your goals. Positive reinforcement is a powerful mental health coping tool that can be used in conjunction with other strategies to achieve optimum mental health.
Reminders
Finally, an essential part of creating a crisis box is creating reminders for yourself that can help you deal with how you are currently feeling.
To do this, the most straightforward way is to get some cards and write on the things that you need reminding of such as “Moods are like the weather, they will change.”
I also find it useful to remind myself that I have a chronic condition and that means it will affect my functioning from time to time.
Something that helps me be a little more compassionate when I am having a down day.
What would you put inside a crisis box?
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I love this idea. What a great thing to do for when you are feeling really low.
It’s one of those ideas that ever since I heard about it I’ve always done as I think it’s nice to have something to go to and enjoy.
A crisis box is such a good idea, Im going to put one together 🙂
Good luck with putting one together I really hope it goes well!
I would put fidget toys into my crisis box because fidget toys encourage focus, help to reduce self stimulatory behaviour and can help to calm and de-stress
This is something I’d never have thought of but I like the idea. Thank you.
Some really enlightening and useful tips here. Brilliant ideas!
I am so glad you enjoyed it thank you!
It’s such a shame – as we all need to take care of our mental health.
I’ve never heard of this but absolutely love this idea, I’ll be taking this forward with me and letting others know about it.
It is such a good idea and they don’t have to be for just mental health either.
So many great ideas here. I love the idea of having something to distract you – in my case it would be cross stitch embroidery.
I used to love cross stitch before my hands stopped working so well – what are you working on?
I took a book into hospital with all my tools I needed to stay calm when I had my knee replacement surgery. I made it with the help of my therapist and it has mantras, breathing exercises and calming techniques, such a small but powerful thing
I hope your surgery went well and what a good idea to have that book with you!
With an ongoing challenging infertility battle I feel this would be a great idea for me. Despite being an adult I find building Lego sets hugely soothing and a great distraction from my troubles, so I’d probably add a little set to build!
I think we have such a strange idea around we shouldn’t like certain things as adults, if they help calm us in hard times then we should be all for it. I recently made a fidget box for myself and I found myself reaching for bits when I’m writting posts even and starting to struggle. Good luck with your battle.
Really like this idea, I like a back scratcher find that helps me.
I recently got a back scratcher as my back doesn’t stop itching! So useful.
Love this idea, I think colouring books are helpful tools
Used to be fags!! Now more likely to be a good book and my Pebble
Honestly I’m with you there – I used to smoke so much when I was struggling, stopping that habbit was SO hard.
I always need to get out in fresh air better somewhere green. Also a puzzle game like tetris takes all my concentration. Neither of these can I put in a real box but I really have to limit the puzzle games as I easily become addicted.
You could pop in little notes to tell you what to do – sometimes just having it written down can help.
@Sarah-Louise Bailey, good idea emergency notebook for when I’m not thinking straight
Definitely – sometimes its so hard to get thoughts together.
Absolutely phenomenal concept… I should have done this with my daughter.. I am sure it would have averted many many meltdowns and maybe would even help now she is 30.. x thank you for this interesting read.
Definitely, they are used for all ages as you can put in anything you want that might help you!
This is such a great idea!! What on top of my list is definitely that matchbox paint set because for me, painting is my best distraction. I would probably throw in some. adult colouring in sheets in there too. But I would definitely need an elastic band in there, something to flick the emotional pain away and that is better than me reaching for something sharper to hurt myself with.
@Wendy Lam-Vechi, ❤️
Do you know what I bought a acupressure ring from a fidget shop not long ago and I use it a lot – I never got on with the rubber band idea but this as I can roll it over my finger works so well.
You could perhap add in a little pad of watercolour paper as well to allow you to just paint what you want.