Tuesday Tips: Stressed and Dyregulated? Create a Self Care Kit
When you're feeling upset or dysregulated as and ADHD person, it can be hard to remember what helps you calm down. A Stress Regulation Kit is a collection of comforting items that have visual cues to help remind you what regulates you when stressed. Here are some ideas to get you started:
1. Bubble Bath Bottle
Include a small bottle of your favorite bubble bath. It’s a gentle reminder that a warm soak can wash away stress and help you relax.
2. Tea Bag Assortment
Keep a few tea bags—like chamomile, peppermint, or lavender—to prompt you to slow down and enjoy a calming cup of tea.
3. Pet Photo
Add a photo of your pet. This can remind you to reach out for the comfort of their presence or simply think of the joy they bring you.
4. Soft Blanket or Scarf
Place a soft piece of fabric, like a mini blanket or scarf, in your kit. This gives you instant comfort and can help ground you when emotions feel intense.
5. Essential Oil or Scented Candle
Include a small vial of essential oil or a scented candle. Scents like lavender, eucalyptus, or vanilla can help shift your mood and create a calming atmosphere.
6. Reminder to Walk
Add a small charm or token—like a tiny sneaker charm—as a reminder to step outside for a walk. Physical movement and fresh air can help clear your mind and improve your mood.
7. Call a Friend
Write down the names or keep photos of a few close friends who are good listeners. Seeing these can remind you to reach out when you’re feeling overwhelmed.
8. Nature Photo
Include a postcard or a photo of a nearby park or natural spot. Nature has a calming effect; seeing this photo can prompt you to take a break outdoors.
9. Podcast or Audiobook List
Make a list of comforting or uplifting podcasts or audiobooks. This can provide a welcome distraction and lift your spirits when needed.
10. Hobby Reminder
Add a small item related to a hobby you love, like a knitting needle, mini sketchbook, or gardening glove. This can remind you of activities that bring you joy and help shift your focus.
Of course, it’s tailored just for you! Having a kit like this on hand makes it easy to self-soothe and take positive action when emotions feel overwhelming.
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I’ve been planning on creating something like this! Thanks for the ideas. I hadn’t thought of putting things in that remind me to go for a walk etc.