Do you ever have those days where you are feeling some kind of emotion and you don’t know what to do about it? Where you know that actually doing something to take care of yourself would be helpful, but you can’t really bring yourself to think about what that something is? If so, you might benefit from creating an emotional first-aid kit.
What do I mean by emotional first-aid kit? I am referring to a go-to LIST OF ACTIVITIES, SONGS, TV SHOWS, MOVIES, ETC. that help you feel better when you are feeling down. The important thing about this first-aid kit is that it has been created when you are feeling okay. Think about it this way, when we get a cut or burn or something around the house we look to our first-aid kits because they have the things we might need in these situations already in one place. We don’t have to spend time looking around the house for supplies or wondering what would work well for this particular ailment. An emotional first-aid kit should function the same way.
Why am I suggesting that you create an emotional first-aid kit? Because in my work as a therapist, and my lived experience as a human being on this planet, I have noticed that it is so easy to get caught up in the day-to-day without taking time to actually take care of ourselves. We can easily ignore the feelings we have or push them aside in the hope that they go away, without actually working to understand what we are feeling, why we are feeling that way, and what we can do about it. I don’t know about you, but I was never really taught how to take care of myself when a difficult emotion arose. The response was often, “It’s going to be okay. You just have to keep going.” This is fine to some degree, but we also have to know how to ride the emotional wave while the feelings are present and how to care for ourselves during that time. It is our responsibility to take care of ourselves so that we can move through the world in a way that actually allows us to be our full selves.
When thinking about creating your emotional first-aid kit, CONSIDER THE FOLLOWING:
- Do I want this first-aid kit to be an actual physical box or will a list on my phone or on a sticky note on my fridge suffice?
- What kinds of things tend to soothe me when I feel sad, angry, lonely, afraid, anxious, etc.? We might need different things for different emotions. For example, when I’m sad I may need to curl up with something cozy and soft. When I’m angry I may need to be more active. You get the idea.
- Are there people that can help me during difficult emotional states? Can I make sure I have their names and contact information readily available?
- Be holistic. Make sure you are including activities that tend to your mental, emotional, physical, spiritual, and creative wellness.
Once you have your emotional first-aid kit created be sure to use it! If it’s a physical box or container, put it somewhere where you will see it so that you can use it in your time of need. If it’s a list of some
sort, make sure it is easily accessible. You can also talk to someone you trust about this tool kit so that they can remind you to use it. Or you can invite them to create one with you for themselves.
One final note, know that you can check-in and see how your emotional first-aid kit is serving you. Switch out things that don’t work or add new things that you stumble upon that you think could be helpful. Make this first-aid kit specific to you and your needs. Good luck and feel secure in knowing that you have the tools you need to help you care for yourself during difficult times.
Henry Nsubuga
Manager, Counselling and Guidance Centre,
Plot 106, Mary Stuart Road (Opposite Mary Stuart Hall),
Makerere University
Email: hnsubuga[at]cgc.mak.ac.ug
Tel: +256-772-558022
Click here for more information about the Counselling and Guidance Centre
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