How to make a self-soothe box is trending on social media.  However, I predict that in a few years self-soothe boxes will just be a part of our everyday lives.  Before I talk about how to make a self-soothe box, I will talk briefly about the importance of self-soothing.

The Importance of Self-Soothing

Most of the research on self-soothing focus on children. However, self-soothing is not just helpful in calming crying babies and upset children.  Many self-soothing (or grounding) techniques work well for adults when they feel stressed, anxious, sad, or fearful.  So, what is self-soothing?  Self-soothing refers to behaviors that people use to regulate their emotions themselves.  The goal is to balance the feelings or bring them back under control after a traumatic or upsetting event or even in anticipation of one.  More importantly, they ground you in the present moment.

It is important to have a good social support system and a list of people to call when you feel overwhelmed or stressed.  However, you also need to develop and master several self-soothing techniques as well as have some favorite things in a self-soothe box.

What Is a Self-Soothe Box?

A self-soothe box contains items that ground you, calm you, and reduce symptoms of stress, nervousness, anxiety, or panic attacks.  Unfortunately, when we have those feelings, we often reach for a pint of ice cream, cigarette, or glass of wine.  Instead, many mental health professionals recommend that you get an item from your self-soothe box.

Now, you don’t want to miss this.  Don’t wait until you’re feeling anxious to grab an item randomly. Instead, be proactive and create your self-soothe box when you are in a positive mental space and feeling calm.  Additionally, think of your self-soothe box as one of your self-care tools.

How Big Should Your Self-Soothe Box Be?

Your box can be any size.  Indeed, most people have a big box at home and a smaller one for work, school, or travel.  Many people buy plain boxes and then decorate them with stickers. You can also use a:

• Plastic box
• Shoebox
• Hatbox
• Plastic zipper bag (1 gallon)
• Pillowcase
• Drawstring pouch
• Gift bag

What Should Be in Your Self-Soothe Box?

Your box should contain a variety of sensory items.  Choose items that stimulate the five senses: smell, vision, sound, taste, and touch.

Self-Soothe Through Smells

Using essential oils is one of my favorite ways to self-soothe.  Do you love the smell of roses, lavender, jasmine, vanilla, peppermint, or lemongrass?  Well, those beautiful smells are the aromatic compounds in essential oils.  Essential oils give your perfume, colognes, scented candles, and lotions their distinctive smell.   

As mentioned in a previous post, essential oils work to calm you primarily through your sense of smell. Indeed, when you smell the aromatic molecules in essential oils, they stimulate the limbic system in your brain.  The limbic system is associated with our survival, instincts, and emotions.  In short, the smell of the essential oils temporarily calms you when you feel anxious or stressed.  Additionally, our sense of smell connects with memory more than our other senses.

I found 23 of the best essential oils to soothe yourself when stressed and anxious.  However, some are more difficult to find.  Don’t worry about this long list.  Instead, buy two or three of them for your self-soothe box.  However, for simplicity, you may want to buy a few blends that are already prepared. The key is to use them consistently and give them time to work. 

• Lavender
• Jasmine
• Holy Basil
• Sweet Basil
• Vetiver
• Lemongrass
• Bergamot
• Chamomile
• Rose
• Clary Sage
• Neroli Essential
• Geranium
• Lemon Balm
• Marjoram
• Fennel
• Lemon
• Yuzu
• Orange
• Ylang Ylang
• Frankinsence
• Valerian
• Jatamansi
• Patchouli

Things to include in your self-soothe box:

• Bottle(s) of essetial oils
• Scented candles
• Bottle of your favorite cologne or perfume (I have a bottle of my dad’s favorite cologne)
• Jar of Vicks VapoRub

Stimulate your sense of smell by:

• Spraying or dabbing your favorite cologne or perfume on your pulse points
• Running an aromatherapy diffuser with a few drops of essential oil
• Spraying pillows and bed linens with essential oil spray
• Lighting a scented candle
• Dabbing vapor rub under your nose

Self-Soothe Through Sight

Visual stimuli like photos, souvenirs, and works of art relieve stress and anxiety by helping you to re-imagine or recall positive memories. They also act as a distraction that eliminates negative thoughts and enables you to change your way of thinking.  Indeed, they can significantly change your emotions because you intentionally choose to shift your attention and reframe your environment.

Things to include in your self-soothe box:

• Photos
• Souvenirs
• Snow globe
• Hourglass
• Childhood toy, stuffed animal, blanket, etc.
• Scrapbook
• Coloring book
• Letters
• Works of art (drawing, painting, carved item, etc.)
• Post cards

Self-Soothe Through Sounds

Many people self-soothe with sounds.  Some people find it relaxing to listen to sounds such as:

• Meditation music
• Sounds of nature
• Podcasts
• Audio books
• White noise
• Music playlist
• Music box

Repeating positive affirmations and talking to a loved one in person or on the phone are also great ways to self-soothe.

Self-Soothe Through Touch

When you feel anxious, stressed, or overwhelmed, the body tenses to prepare for a fight or flight response.  Thus, you need to override this automatic response by doing things to relax your muscles.  Studies document that touching or hugging someone reduces anxiety and improves coping. Additionally, studies report that when a hug or touch from others is unavailable, self-touch gestures, like placing a hand on the heart or hugging yourself work just as well.

Playing with a pet also has many health and mood-boosting benefits.  Cuddling and playing with a dog or cat can:

• Reduce blood pressure
• Ease loneliness
• Reduce stress, anxiety, and depression
• Encourage more exercise

Holding or playing with objects with different shapes and textures also encourages the body to relax.  Feeling soft fabrics on your skin also has the same effect. 

Things to include in your self-soothe box:

• Stress balls
• Play-Doh or therapy putty
• Squishy toys
• Fidget toys
• Yoyo
• Stuffed animal, doll
• Cuddly Blanket
• Crazy socks
• Soft sweater or sweatshirt
• Feathers

Self-Soothe Through Taste

We do not need research studies to document that we use food to self-soothe.  The flavors of certain foods are associated with specific memories and transport us through time.  We all have favorite comfort foods.  Mine is ice cream.  Oh, the mind-altering taste and feel of the cold, creamy goodness.  

However, turning to comfort foods, wine, tobacco, or weed can easily become an addiction when you feel stressed.  Instead, to shift your mood and focus on the present, drink a glass of water or ice tea, sip a hot cup of tea, or relax with a cup of coffee. 

Sucking on a lemon, crunching on an apple, or eating a pickle also snaps you right back to the present.

Items to include in your self-soothe box include:

• Bottle of water
• Teabags
• Strong mints (peppermint and ginger)
• Chewing gum
• Dark chocolate
• Sour or tart hard candy
• Nuts

Self-Soothe Boxes as Gifts

Sensory boxes are a different take on care packages.  Now, you don’t want to miss this point.  People have different sensory needs and respond to different stimuli.  Additionally, males and females tend to respond to different types of stimuli.  Thus, the sensory items in the boxes should be tailored to the individual.  It’s also important to know who has allergies to certain smells, foods, or fabrics.  Others may dislike certain things.  For example, not everyone loves the scent of lavender.  The bottom line is to find out as much about the person as possible so that it is truly a gift of love.

Self-soothe boxes make great gifts for anyone who experiences periods of loneliness, anxiety, or emotional distress.  They are also suitable for anyone who needs to feel relaxed or grounded. 

• Student away at college
• Someone recovering from an illness or trauma 
• Elderly people living alone
• People who travel a lot
• Truck driver going on long hauls

Using Nature to Self-Soothe

Spending time outdoors in nature is the ultimate way to self-soothe.  Why is that?  Well, nature is a big self-soothe box that stimulates smell, vision, touch, taste, and hearing.  While I discussed the mental health benefits of walking outdoors in a previous post, many of the same benefits go for gardening, hiking, or running outdoors. 

Walking outdoors slows you down mentally and gives you insights into questions like:

• What’s worrying me?
• Why am I procrastinating?
• What’s causing my late-night eating?
• Why do I say “yes” when I should say “no?”
• What needs to come off of my long to-do list?
• How can I take better care of myself?
• What’s the best solution to this problem?

What Else Can You Do to Self-Soothe?

There are many self-soothing techniques that don’t fit into a physical self-soothe box.  The great thing is that most are free or do not cost much.

• Exercise
• Deep breathe for 5 minutes
• Write in your journal
• Repeat affirmations
• Write letters
• Read old letters
• Call a friend
• Read a book or poem
• Soak in a bathtub
• Take a shower (hot or cold)
• Splash face with cold water
• Take a nap
• Clench and release your fist
• Knit, crochet, or sew
• Work on a jigsaw puzzle
• Solve a puzzle (word search, crossword, or sudoku)
• Play cards
• Organize your photos
• Work on a scrapbook
• Make a collage
• Create a vision board
• Describe an object in the rook in detail
• Count backward from 50

Now, It’s Your Turn

Well, I hope you’ve learned more about the importance of self-soothing and the sensory items to put in your self-soothe box. While the health benefits of self-soothing is documented in medical literature, the information in this post is not medical advice.  Furthermore, it does not replace or contradict the advice from medical providers. I think you will enjoy the posts on the mental health benefits of walking outdoors, 55 powerful affirmations for health and healing, and journaling for manifestation.

We look forward to hearing about items you have in your self-soothe box.  And, you can join the conversation on the Keep It Tight Sisters Facebook Page. If you enjoyed this post, please share it with your social networks.  Your subscription to the blog is also appreciated!

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Keep It Tight Sisters.

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