What should be included in an emotional first aid kit at home?

Creating an Emotional First Aid Kit for Home Use

An emotional first aid kit should include calming items, distraction tools, comfort objects, mindfulness resources, and contact information for support networks to help manage emotional distress at home.

What is an Emotional First Aid Kit?

An emotional first aid kit is a collection of personalized items and resources that can help individuals cope with psychological distress, similar to how a physical first aid kit helps with physical injuries. While physical first aid kits are standardized (as outlined by the American Heart Association and American Red Cross 1), emotional first aid kits are more personalized but should contain certain core components.

Essential Components for an Emotional First Aid Kit

1. Calming Tools

• Sensory items: Stress balls, fidget toys, or textured objects that provide tactile stimulation
• Aromatherapy: Essential oils (lavender, chamomile) or scented items that promote relaxation
• Comfort objects: Personal items that provide emotional security (photos, small mementos)
• Weighted items: Small weighted blanket or lap pad (helps with grounding during anxiety)

2. Mindfulness and Relaxation Resources

• Guided meditation cards or app information: Written instructions for breathing exercises
• Relaxation techniques: Written instructions for progressive muscle relaxation, belly breathing, or guided imagery 1
• Mindfulness tools: Small meditation bell, mindfulness prompt cards
• Journal and pen: For emotional processing and thought recording

3. Distraction Tools

• Puzzle books: Crosswords, sudoku, or word searches
• Art supplies: Small sketchpad, colored pencils
• Positive affirmation cards: Cards with encouraging statements
• Music playlist: List of calming or uplifting songs (or a small music player)

4. Emergency Contact Information

• Crisis hotline numbers: National and local mental health crisis lines
• Personal support contacts: List of trusted friends, family members, or mental health professionals
• Community resources: Information about local support groups or mental health services

5. Self-Care Reminders

• Basic needs checklist: Reminders to eat, drink water, sleep, and move your body
• Self-compassion prompts: Written reminders to be kind to yourself
• Coping strategy cards: Personalized list of healthy coping mechanisms that work for you

Implementation Guidelines

Storage and Accessibility

• Keep the kit in an easily accessible location
• Use a container that's portable (box, bag, or bin)
• Clearly label the kit so it can be found during times of distress

Personalization

• Include items that specifically work for your emotional needs
• Consider creating separate sections for different types of emotional distress (anxiety, sadness, anger)
• Regularly update the contents based on what proves most effective

Special Considerations for Different Age Groups

For Children

• Include age-appropriate items like stuffed animals, picture books, or simple feeling charts
• Add visual cues for breathing exercises (e.g., pinwheels for breath control)
• Include sensory items that help with regulation (as recommended for trauma-informed care) 1

For Teenagers

• Include journaling prompts specific to adolescent concerns
• Add stress management tools that appeal to teens
• Include information about teen-specific support resources

For Adults

• Focus on evidence-based stress reduction techniques
• Include reminders of personal strengths and past successes
• Add resources for specific adult stressors (work, relationships, etc.)

Evidence-Based Components

Research supports several specific components that should be included:

• Psychological First Aid (PFA) materials: PFA is an evidence-informed approach to providing support following crisis events 1, 2
• Mindfulness resources: Mindfulness meditation has been shown to decrease stress and improve emotional regulation 3
• Self-regulation tools: Items that help restore a sense of calm and safety after emotional distress 1
• Resources for establishing routines: Routines help reduce stress responses after unpredictability 1

When to Use the Emotional First Aid Kit

• During times of acute emotional distress
• When experiencing symptoms of anxiety or panic
• Following exposure to traumatic events or triggers
• During periods of intense sadness or grief
• When feeling overwhelmed by emotions
• As a preventative measure during high-stress periods

When to Seek Professional Help

The emotional first aid kit is not a substitute for professional mental health care. Signs that professional help is needed include:

• Persistent emotional distress that doesn't improve
• Thoughts of self-harm or suicide
• Inability to perform daily activities
• Significant changes in sleep, appetite, or energy
• Symptoms that worsen over time

Conclusion

An emotional first aid kit serves as a tangible resource for managing psychological distress at home. By thoughtfully assembling personalized tools for emotional regulation, distraction, comfort, and connection, individuals can better navigate difficult emotional experiences and build resilience. While not a replacement for professional care when needed, these kits provide immediate support during challenging moments and help promote emotional well-being.