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The emergency kit: skills to combat stress
Psyche
09.01.2019 Sabrina Ludwig 12009

The emergency kit: skills to combat stress

Crises and stressful situations often arise suddenly. Quick help is then important in order to find your way out of the negative maelstrom of thoughts. The personal emergency kit equips you well against stress.

Say goodbye to stress: how to pack your own emergency kit

To "pack" your emergency kit, first write down everything that has helped you in past crises. Leave out anything that causes you pain, for example. You can then put these points in order: What has helped you the most?

Then write down a list of the things that appeal to you the most and concretize them - for example:

  • Pictures that bring joy, e.g. of loved ones, a pet, a calming landscape
  • Fragrances that make you feel good (e.g. lavender)
  • Music that brings joy, comforts or relaxes
  • Exercise that is good for you, e.g. jogging, dancing, yoga
  • Something that feels good when you touch it, e.g. a soft toy or cushion
  • Emergency drops from Dr. Bach (Bach flowers)
  • A meditation or imagination exercise on CD that does you good
  • A poem, a text or a saying that builds you up
  • The telephone number of your best friend or therapist
  • A symbol with personal meaning, e.g. a shell
  • Something sweet, candy, etc.

Anything you consider helpful can be written on this emergency note. You can hang it up visibly or put it in an easily accessible place so that you can access it if necessary.

To make this list even stronger, you can set up an "emergency kit" with all the things that will help you feel better again. This could be a shoe box, a special box or a small suitcase. And if you discover something new that is good for you, simply add to the list or suitcase.

What do I put in my emergency kit? What does it look like?

It often turns out that you feel better with a piece of paper or a case simply because it is there - even if you don't use it. Just knowing that there is something there that can help you - similar to a cheat sheet from your school days - makes you feel better.

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