How to Build a “Mental Health First Aid Kit” for Tough Days

DPS Staff
Aug 8
4 min read

Some days are harder than others. Whether it's a wave of anxiety you didn't expect, a deep sadness that won't fade, or sheer overwhelm, it's difficult to know how to handle. During those moments, you may not have the time or clarity to identify what will help. It's here that Mental Health First Aid Kits come in handy.

It's like a go-to support system you prepare when you're feeling fine, so it's ready to ground you when you're not.

What Is a Mental Health First Aid Kit?

An emotional first aid kit is a collection of tools, practices, and resources designed to help you cope with emotional distress. In contrast to a physical first aid kit, this one takes care of your mental and emotional well-being as well. You can keep it in physical form (a box or bag), digitally (on your phone), or a mix of both. As a result, you will receive relief, comfort, and grounding when you need it the most.

Why it Matters

A tough emotional moment likely triggers the survival mode in your brain. When you're stressed, your stress hormones are elevated, making it difficult to think clearly and solve problems. You may forget what typically helps or feel paralyzed about what to do next.

However, you can reduce the guesswork and empower yourself by assembling your kit in advance. This will help you feel in control even when everything feels chaotic.

What to Include in Your Mental Health First Aid Kit

Listed below are the essential categories and specific items to consider adding. Don't worry about having everything. Instead, focus on just what you resonate with is all you need.

1. Grounding tools.

You can use these to stop racing thoughts and anxiety spirals and bring your focus back to the present moment.

A grounding object. Hold on to a smooth stone, stress ball, or textured fabric.
Scented item. You can use essential oils such as lavender, peppermint, and citrus to enhance your sense of smell.
Cold pack or ice cube. In times of panic or dissociation, physical sensations like cold can relieve the intensity.
Grounding exercise list. The 5-4-3-2-1 method or deep belly breathing instructions should be included.

2. Soothing media.

Whether you need to relax, comfort yourself, or distract yourself, these items will do the trick.

Music playlists that are calming or uplifting.
Creating a list of feel-good movies and shows.
Listening to podcasts or guided meditations that you have saved.
You can create a digital folder that contains comforting images, videos, and affirmations (nature, puppies, etc.).

3. Positive reminders.

When you're going through a tough day, it is easy to give into self-doubt and negative thoughts. With encouragement, you can fight back.

During a better time, write a letter to yourself.
Cards or sticky notes with affirmations (e.g., "This feeling is temporary." "You are not alone.").
A screenshot or printout of a message from a friend, therapist, or loved one.
List everything that has helped you (even the smallest things).

4. Emergency coping strategies.

Here are your "in case of emotional emergency, break glass" strategies.

Contact information for crisis hotlines and local emergency services.
Contact information for your therapist.
A cheat sheet of coping strategies: breathing techniques, grounding routines, and journal prompts.
If you're in distress, a list of people you trust can be helpful.

5. Comfort items.

Comfort can sometimes be found in the simplest things, such as;

Cozy blankets or hoodies
Sensory toys or fidget toys
Herbal teas or comfort snacks
Images of loved ones, pets, and favorite places

6. Journaling materials.

You can use a journal to express your feelings and make sense of what has happened.

Dedicated journal and pen (or a digital journal app)
Journal prompts like:
- Physically and emotionally, how am I feeling right now?
- Why was this feeling triggered?
- In this moment, what do I need?

7. Digital Tools (Optional)

When used mindfully, technology can be helpful.

Mental health apps, like Calm, Headspace, Moodfit, or Insight Timer.
Reassurance from yourself in the form of a voice memo or video.
A calendar reminder to take medication or check in with yourself.
A password-protected document with information about the insurance policy or a care plan.

How to Create Your Kit (Step-by-Step)

Choose your format.

Boxes, totes, or pouches that are small in size.
A folder or album on your phone or computer.
A combination of both (for different settings like home, work, or travel).

Start small.

You don't have to include 20 items right away. You should start with only 3–5 core tools that are truly helpful.

Make it personal.

There's no guarantee that what works for someone else will work for you. If classical music makes you anxious, don't listen to it. Stock up on sachets of hot tea if they soothe you.

Label it clearly.

Make it feel accessible and non-intimidating. It might be called "My Calm Kit," "Emergency Self-Care," or "Mental Reset Tools."

Update it regularly.

Your needs will inevitably change. Occasionally, review what’s working and what isn’t. If necessary, replace or add items.

When to Use It

Whenever you feel the following, you can use your mental health first aid kit:

Feeling anxious or panicked
A feeling of depression or emotional numbness
Overstimulated, angry, or overwhelmed
You are disconnected from yourself and your surroundings
Experiencing burnout or meltdown

As a preventative measure, you can also use it to ground yourself between tasks or keep stress at bay.

A Gentle Reminder

There's no substitute for professional help when it comes to mental health, but a mental health first aid kit can be a powerful addition to it. Imagine it as a bridge, something that helps you manage the moment while you seek deeper support if necessary.

You deserve tools that will make hard days easier to cope with. By building this kit, you're telling yourself: "I matter. I’m worth the effort. I have choices—even when it feels like I don’t."

Final Thought

In case of physical injuries, we have first aid kits on hand. Isn't it a good idea to treat emotional wounds the same way we treat physical ones?

As part of self-love, a mental health first aid kit should be created. It's about honoring your needs and allowing yourself to pause, reset, and breathe, no matter what.

You’re not weak for needing help. You’re wise for planning ahead.