Do you struggle with mental health?

A self-care kit is a collection of your favourite items that make you feel good and boost your mood, they don’t have to be physical items, they can be experiences too. Whatever you choose they come in handy for those tough times, or those anxiety attacks. A lot of the time we try to ignore how we feel to get through the day, instead you can focus on allowing yourself to feel better. Deciding what to place in your Self-Care Kit is completely up to you, I like to base my items on different senses, for example, smell, taste, touch, sound, and activities. Let me break this down for you:

Smell affects your mind and body thereby having an impact on your emotions and stress level, research suggests that having a pleasant smell can improve your mood and sense of wellbeing. I use lavender roll-on pens on the back of my wrists and temples, especially if I feel anxious about something that is taking place that day, for example, if I go for an interview, or have a presentation.

Touch is great to calm you down, choose something that is sentimental to you so you can almost ‘time travel back’ to the time you first had it to relive those happy emotions. I twist a ring that I always wear that helps me to feel balanced whenever I feel overwhelmed. There are lots of things you can get, it doesn’t have to be sentimental, fidgets are a great way of combatting anxiety.

Sound can evoke powerful emotions; music can allow you to feel more present with your emotions. So, I advise that you make a playlist of all your favourite tunes to help you find a happy place, research suggests that even 5 minutes of music a day can influence your mood in a positive way. You can also listen to calming sounds for instance, I find the sound of a thunderstorm to be relaxing, especially if I am struggling to sleep. Even better, get out into nature listen to the birds chirping, and the tree’s rustling, simply going for a walk allows you to get out of your head, move your body and gain mental clarity. When we get out in nature we naturally become more present and mindful. Connecting with nature allows us to reflect on how small we really are and the expansiveness of life. It certainly helps me to not overthink problems, and gain a better perspective.

As for taste if you are anything like me you will find yourself reaching out for comfort food when you are in a low mood – my downfall is chocolate, but you want to make healthy choices, as this will improve your mood. Did you know that taste and smell are deeply interconnected with your brains function? Recent studies using MRI scans shows maps of brain activity as promoted by different foods! It doesn’t have to be food, there is nothing better than the taste of coffee. For my Self-Care Kit I always make sure I have a coffee when I wake up.

Lastly, writing is my go-to Self-Care Kit tool, I journal daily, twice a day if I can, I love to write. I found that when I was in hospital I couldn’t write, being a keen writer, it really got me down. I recommend keeping a verbal journal on a recorder, you can use your phone to do this, or a dictaphone. I used to keep a verbal journal, I’d speak out my thoughts instead of writing them down, this became a cathartic experience for me, and it really supported my mental health whilst I was navigating life from a hospital bed. Nowadays, I carry a pen with me, in case I need to write, if you are having trouble with writing you can speak to one of the Rehabilitation Workers at Sight Scotland, we have writing guides and different aids to support. 

I’ll leave you now on a quote from a big role model of mine Author and Mental Health Advocate Matt Haig he said “Mental health problems don’t define who you are. They are something you experience. You walk in the rain, and you feel the rain, but, importantly, YOU ARE NOT THE RAIN.”