We all get those moments of anxiety, feeling down, feeling out of control, not feeling ourselves, and sometimes we can struggle to know what to do to help us feel that things can be OK.
This is where your SOOTHE BOX can help you.
A soothe box is not about fixing the moment but it is about being able to more easily help you feel that things are not as bad as the anxiety, depression, low mood or distress is leading you to believe.
A soothe box will contain things that are personal to you, that matter to you, that make you feel good, and help take yourself away from thoughts, feelings, sensations or behaviours, those things that are distressing you, and remind you of the things that help to ground you, allow you to connect with yourself through all your senses and ultimately help to soothe or calm you.
A soothe box is not a one size fits all, your soothe box is personal to you.
In this blog I am going to give you some ideas of things that might be useful for you to start building your own soothe box.
The process of building your soothe box can be cathartic and soothing too, so take your time, make it special and keep it alive, at any time you can add to your soothe box.
 A good variety of things will mean that whatever mood you are in you will likely be able to find something in your box that will help to soothe you.
The content of your box will include things that help ground you, that are sensory, and help you connect with all your senses, which help focus your mind and take you to places that make you feel good.
So let’s start to look at the kind of things you could add to your soothe box
(if you prefer you can watch a short video I made about building your soothe box Making a soothe box (youtube.com
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TOUCH
Playdough, fidget spinners, blankets, soft toys, stress balls, favourite jumpers, bits of ribbon, satin, silk. Anything that you enjoy touching, feels good to the touch and helps you feel a sense of calm when you touch it.
SMELL
 Scented candles, incense sticks, a favourite perfume of yours or a favourite perfume or aftershave that reminds you of a loved one or someone that you feel good about. Essential oils such as lavender that is calming or mint that enlivens you. A room scent that helps you feel you are in a calming environment i.e. scents that remind you of the outdoors, Xmas, or your favourite flowers.
HEAR
Choose your favourite music, put in a CD to remind you, or write a list so you can quickly find it on your phone, or listening device of choice. You may want music that will calm you, slow music or music with a beat that makes you feel good. You may want to get up and dance around and use up some of your adrenaline. Rather than music, it may be podcasts you enjoy, meditations or relaxing apps like Headspace or Calm. You may want to put in some earphones to connect better with the sound.
TASTE
Choose your favourite Sweets, chocolates, fruit juices, coffees, teas, hot chocolates, or water. Mints are good or something with a strong taste that sparks your sense of taste.
SEE
Favourite photos of the people or places you love, letters or cards to read that take you to a good place, things that when you look at them bring back good or happy memories. Positive affirmation cards or quotes that inspire you.
ACTIVITIES FOR THE MIND
Colouring books, puzzle books, word searches, crosswords, knitting, crochet, pens & paper anything that activates your grey matter and you enjoy focusing on.
You may also want to add in things as reminders of who and what is helpful to you in these difficult moments.
OTHER THINGS
Helpful information or worksheets with grounding techniques, breathing techniques or relaxation reminders ( you can download some from my resources page FREE Resources & Courses | SeeClear Counselling)
And reminders of the people you can call if things are getting too difficult for you, friends and family, local helplines or crisis lines so that you can talk with someone.
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Keep your box somewhere safe, you may also like to put together a smaller bag or pouch of things that you can carry around with you as well.
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If you would like more help or information, please do not hesitate to get in touch.
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Laura Knight is a qualified and experienced Counsellor and a registered member of BACP (The British Association for Counselling and Psychotherapy)
She is an approved Anxiety UK Therapist and has her own private practice SeeClear Counselling, in Poole Dorset.
She can offer face to face, telephone and video counselling sessions.
Laura focuses on working with adults who struggle with Anxiety within her private practice, working with them to reduce the difficult physical and emotional symptoms they experience and help them change their negative thinking patterns so they can lead a calmer life.
For more information about Laura please visit her website https://www.seeclearcounselling.co.uk
Or visit her Facebook page https://facebook.com/seeclearcounselling
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