What should be included in an Emotional First Aid Kit at home?

Creating an Emotional First Aid Kit for Home Use

Based on the latest guidelines, an emotional first aid kit should include tools for promoting safety, calm, self-efficacy, connectedness, and hope - with specific items for relaxation techniques, grounding exercises, and resources for professional support when needed.

Core Components of an Emotional First Aid Kit

Psychological First Aid (PFA) principles provide the foundation for creating an effective emotional first aid kit. According to the most recent research, PFA interventions should address five essential elements 1:

1. Promoting Safety

   • Comfort items (soft blanket, stress ball)
   • Journal for writing down thoughts and feelings
   • List of personal safe spaces (physical or mental)
   • Contact information for trusted support people

2. Promoting Calm

   • Breathing exercise instructions (printed cards)
   • Mindfulness meditation recordings or apps
   • Progressive muscle relaxation script
   • Calming music playlist or device with headphones
   • Sensory items (scented items, textured objects)

3. Promoting Self-Efficacy

   • List of personal strengths and past successes
   • Coping skills reminder cards
   • Problem-solving worksheet templates
   • Affirmation cards with positive self-statements

4. Promoting Connectedness

   • List of supportive contacts with phone numbers
   • Pre-written text templates for reaching out when struggling
   • Information about local support groups
   • Social connection activity ideas

5. Promoting Hope

   • Inspirational quotes or readings
   • Photos of loved ones or happy memories
   • Gratitude journal or prompts
   • Future goals and aspirations list

Physical Items to Include

Beyond the conceptual components, your emotional first aid kit should contain tangible items:

• Small notebook and pen for journaling
• Stress ball or fidget toy
• Scented items (essential oils, candle, or lotion)
• Headphones
• Printed breathing exercise instructions
• List of emergency contacts including:
  • Crisis hotline numbers
  • Therapist/counselor contact information
  • Trusted friends and family
• Comfort items (photos, small meaningful object)
• Printed affirmation cards
• Sensory items for grounding (textured objects, mints)

Evidence-Based Techniques to Include

Research supports including specific techniques in your emotional first aid kit 1, 2:

1. Deep Breathing Exercises

   • Include printed instructions for 4-7-8 breathing or box breathing
   • These techniques have been shown to reduce stress and promote calm

2. Grounding Techniques

   • The 5-4-3-2-1 technique (identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, 1 thing you taste)
   • Physical grounding exercises (feeling feet on floor, pressing palms together)

3. Mindfulness Practices

   • Brief mindfulness meditation scripts
   • Body scan instructions
   • Mindful observation exercises

4. Cognitive Reframing Tools

   • Thought record worksheets
   • Common cognitive distortions list
   • Alternative thought prompts

Implementation Recommendations

For maximum effectiveness, therapists recommend:

1. Personalization: Customize your kit with items that specifically comfort and ground you

2. Accessibility: Keep your kit in an easily accessible location, perhaps in a dedicated box or bag

3. Familiarity: Practice using the tools when you're calm so they're familiar when needed

4. Regular Updates: Review and refresh your kit periodically to ensure it remains relevant

5. Digital Backup: Consider creating a digital version of written materials on your phone

When to Use Professional Resources

While emotional first aid kits are valuable for managing everyday stressors and minor emotional difficulties, they are not substitutes for professional help in serious situations. Include clear guidance on when to seek professional help 3, 4:

• Persistent feelings of hopelessness
• Thoughts of harming yourself or others
• Inability to perform daily functions
• Overwhelming anxiety or panic attacks
• Significant changes in sleep, appetite, or energy

Pitfalls to Avoid

When creating an emotional first aid kit:

• Don't rely solely on distraction techniques without addressing underlying emotions
• Avoid including only passive coping strategies (watching TV, etc.)
• Don't create a kit that's too complicated to use when distressed
• Remember that the kit supplements but doesn't replace professional help when needed
• Don't neglect to practice using the tools when you're calm

By following these guidelines and creating a personalized emotional first aid kit, you'll have valuable tools on hand to manage emotional distress effectively and promote psychological wellbeing during difficult times.