Emotional First Aid Kit | Personal Worksheet

Emotional First Aid Kit

It’s important to know what you can personally do in a moments notice when life gets rough.

Cathy Thomas is brilliant. She devised the following emotional first aid kit for emergencies. Plan ahead. Write down 1 or 2 ideas that are doable from each category listed. Keep your list handy. You’ll have an instant “go-to” list to draw from anytime, anywhere. There’s a helpful worksheet below for you to use. Cathy encourages you to feel free to copy and distribute this. If you like, modify it (like I’ve already done).

Grounding Techniques

Sit, lay down, or touch the ground or a tree.
Take your shoes off and walk on the ground.
Learn about earthing and grounding.
Stop. Look. Listen.
Exercise is grounding and reduces stress in body.
Drum on a drum, table or clap your hands.
Add your own _______

Indisputable beliefs

I am alive
I believe in _______
I love _______
I know that ______ is true.
This too shall pass

Resources

People who will help me are _______
Therapist name and number _______
Religious counselor _______
Online resources
- Post Traumatic Stress Online Coach
- Prayer List and Energy Support from by Dunning
- EFT Tapping (Emotional Freedom Technique)
- National SuicidePrevention Lifeline at 988 or Call 800-273-TALK (8255)
Energy work
- Massage Therapy
- Cranial Sacral Therapy
- Reiki / Healing Touch

Affirmations / Mantras

All things are possible.
I can do this.
I trust that the Holy One will help me.
I AM Deep Peace.
There is support for me in the world.
I AM worthy of love and support.
All is well.

Breathing Techniques

Breathe into your belly instead of into your chest.
Breathe in for the count of 3 and out to the count of 6 or
Breathe in for the count of 2 and out to the count of 4.
Yoga breathing.

Mental Scenes

Calm lake at dawn
Beautiful sky
Mother holding child
Child petting a dog
Beautiful tree
Bouquet of wildflowers
Single rose
Burning candle flame

Music

Play a musical instrument. (Get a wood flute)
Happy Pharrell Williams
RESPECT Aretha Franklin
Songs for the Inner Child Shaina Noll
Here Comes the Sun Beatles
Rise Up Andra Day
Walk On U2

Body Posture

Holding yourself in butterfly hug
Hands on your heart
Holding forearms
Hands nestled in lap
Hands on thighs

Calming Vagus Nerve

Humming
Singing
Gargling
Using a tuning fork handle or bottom of electric toothbrush on sternum
Wear over-the-ear headphones to cover your earlobes. Listen to music You like.

Gratitude List

I am grateful to be alive
I am grateful that I can breathe easily
I am grateful that I am not in pain
I am grateful to be in love
I am grateful for the children in my life
I am grateful for my freedom
I am grateful to have enough food to eat
I am grateful that I have a safe place to sleep
I am grateful for the guidance I receive from my higher self
I am grateful the crisis has passed

Self- Soothing Techniques

Breathe slowly and evenly.
Take a warm bath or shower.
Take a musical sound bath.
Being in nature.
Talking lovingly to my inner child.
Holding my heart and telling myself that I am worthy of love.
Wrapping in a warm blanket.
Drinking a cup of hot chocolate.
Sipping a cup of tea.
Staring into a fire or candle.
Watching a sunrise or sunset.
Talking to a trusted friend.
Watching a funny movie.
Listening to my favorite music.
Reading an inspirational book or story.
Smelling a flower.
Touching something that is silky or velvety soft.
Cuddling and playing with a pet.
Pray. Meditate.
Color. Doodle. Draw.

Soothing Inner Child

Tell your inner child how much you love her/him.
Tell your inner child that you know how much she/he is hurting.
Tell your inner child that you are there for her/him and always will be.
Tell your inner child that this pain will not last forever.
Tell your inner child that she or he is beautiful and worthy of love.
Let your inner child know that you are available at any time he or she needs you.

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