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Journaling has been one of the best tools I have found for helping me deal with anxiety. Along with that, there are several other things that have been helpful for me. Because of this, I want to help you create your own self care tool kit.
Disclaimer: This post was done in collaboration with Erin Condren. The products I mention were provided to me for free. I love and use Erin Condren products and all opinions are honest and my own.
I am not a health professional and this post is just my opinions. If you are struggling, please consider getting professional help from your doctor or a licensed health professional. If you are in crisis, please click here to find a list of crisis hotline numbers.
As I mentioned in this post and on Instagram, I have anxiety and it has been a struggle lately.
I started thinking about what has been the most help to me, and what I can do regularly to help myself not get to the point where it’s hard to function normally.
Although I wish I could take all of these things and wrap them up in a pretty box that I could just pull out and it would solve all my problems, that’s not really the case. But I do believe that you can build a self care tool kit to help in stressful times, and hopefully prevent things from getting worse.
And although it’s only September, we all know that the holidays are approaching quickly. If there’s something you can do now, like put together your own self care tool kit, to make it easier later, I think you’ll be better off when things get stressful in a few months.
Today I’m sharing what I’m putting in my Self Care Tool Kit and how these things can help you too. And you should absolutely include the things that you know work for you personally. We are each different, and while some things work for most people, few things will work for everyone and it’s important that your Took Kit is personalized for you and your life.
When to Use Your Self Care Tool Kit
Having a self care tool kit ready can be valuable more than just during times when you are struggling. In fact, if you can create a self care tool kit that you can use regularly, you will hopefully be able to prevent or lessen the effects of extreme stress.
Chances are, you know better than anyone the times that trigger extra stress for you. Like I mentioned earlier, the holidays are a big one. But summer, back to school, vacations, and having house guests can all cause more stress simply because your daily routine might change and you have extra tasks on your to do list.
I also believe that some of the tools I will talk about would be beneficial to even use daily (like journaling). Anything that helps you work through the everyday stress so it doesn’t build up, can be self care. And while we all love pampering, I’m more concerned with things that will resolve the stress in your life instead of just covering it up so you don’t think about it for awhile.
1. Make a List
Like I said, everything isn’t going to fit into one neat little box. Especially the things that aren’t physical objects that you can actually put inside your Tool Kit. So the first thing you should include is a list of the actions that work for you.
For example, one of the things that has been so help for me is watching Therapy in a Nutshell on YouTube. She is a licensed therapist and shares the skills that she teaches with her clients on improving anxiety, depression, and the effects of trauma (all of which I have). This is something that I can’t actually put into my Self Care Tool Kit, but it is something I can practice regularly and during harder times to improve my mental health. I want to remember it as a resource, so it will go on my list.
There seems to be a general idea that “self care” means bubble baths and a good book. And while those are are certainly things that can help you relax, I want you to also think about the things that will truly take care of you. Things that resolve stress, not just cover it up.
For me, self care especially includes eating well, exercise, journaling, and connecting with the people I love. In fact, if I’m anxious, the last thing I want to do is take a bath. But getting out in the fresh air for a walk can do wonders for me to feel more comfortable. It helps me to think through what’s going on and decide what I can do about it. But that is where everyone is different. Know what the things are that really make you feel better.
2. Container for Physical Objects
You will most likely have some physical objects in your self care tool kit. And I’m going to give you some ideas for some great physical objects you might want to include.
Keeping these items together, organized, and ready to use can make it so much easier if you don’t have to track them down every time you want to use them.
I’ll go into more detail about this in the next part, but journaling has been one of the most substantial helps I’ve had while dealing with my anxiety. Because of that, my container that I chose to use is a Planner Folio from Erin Condren. There are tons of designs you can choose from, and you can personalize it with your name or a short inspirational message to yourself.
The Folios are great for holding my journals together, along with pens and other small objects, so I have them together and ready when I need them.
You can also choose a basket or box, bag/backpack, or have a specific shelf or cupboard where you keep your self care tool kit. Just choose one place so you always know where to find it when you want it.
3. Journaling for Mental Health & Self Care
Journaling for mental health has been an amazing tool for helping me to think through the anxious thoughts I’m having and work through things I’m stressed or worried about. Because of that, I feel very strongly that this is one of the first things that you should try when you are struggling with stress and overwhelm. It’s also why this section will probably be the longest in this post. I have a few different ideas to show you of how you can incorporate journaling into your self care routine. And a journal is an easy thing to include in your self care tool kit.
What to Write About in Your Journal
If you feel like writing, but need ideas of what to write about, you can search for journal prompts online. Add words like “stress,” “anxiety,” or “depression” to your search for ideas that are more tailored for what you are experiencing.
Another option is guided journals. I’ll talk about these more below, but they can also be a great way to start writing when you don’t know what to say. The prompts usually are enough to give you a head start and then you can just keep writing about whatever comes up.
But my personal favorite way is to just start writing. Even if it starts with “I don’t know what to write about today…” Just write whatever comes into your head and keep writing until you are satisfied. Most of the time, through this process, I end up working out some of the things that have been weighing on me. Some of them were things that I didn’t even realize had been affecting me, but once I was able to work through them, I could feel the weight being lightened.
Notebooks
This is even better if its one that you love looking at. But even a simple one-subject notebook is just fine for this. I just love the notebooks from Erin Condren. The covers can be personalized and there are so many options to choose from. You have the choice between 9×7 inches and 8.5×11 inches. The paper in these is thick and amazing. You can choose between dot grid, graph, and blank paper in case you would rather journal through art than through writing. But whatever your style, and which ever notebook you choose, pick something that you want to express yourself in, and get those feelings down on paper.
The main benefit of using a notebook for your journaling is that there is no limit to how much you can write. If you want to write a few sentences, great. But if you have pages and pages of thoughts, there’s room for that too.
Planner
I’ve used planners as journal for years! I love that they are pre-dated so I have the space for each day and can fill them in with my thoughts, ideas, quotes I love, gratitude, pictures, and stickers. They make it easy for your journal to be filled with memories, or just keep it to writing if that is most helpful to you. And each day or week can be different depending on what you need at that time.
Horizontal Planners are great for journaling because they are usually lined. This works best if you just want to jot down a few thoughts each day. And you can usually find these in A5 or 9×7. (These ones are available in a horizontal layout, and both A5 & 7×9 inches).
I also love adapting daily planners to be daily journals. I’m using the A5 Daily LifePlanner in the pictures below. I’ve used the timed area to be a journaling area instead. It gives me more room to write during the day, and I still have more places where I can add in trackers, gratitude, decorations & pictures, or even my to do list for the day.
And no matter which one you pick, make sure to make it your own. You don’t have to feel limited to what is actually “supposed” to be on the page. Change up the sections, include what YOU need, and leave out what you don’t. Planners weren’t “designed” to be journals to begin with, so just by using one as your journal, you are already making it your own. So take it as far as you need to. And its also okay to change it up as you go. Maybe one day you need it to be something completely different than you needed yesterday, or tomorrow.
Guided Journals
Guided Journals are also really helpful for having a starting place. A guided journal will give you prompts (that you can go with, adapt, or ignore completely), to get you thinking about what you could write.
Self Care Journal
I’m such a fan of all the Petite Planners from Erin Condren. The quality is so good and they are just a great size for carrying around or adding to the On The Go Folio. And if you are using the Planner Folio that I showed earlier, they tuck into the top pocket perfectly (the picture earlier in the post shows it)!
What I love about the Self Care Journal Petite Planner though is how it gives you space to check in and make sure that you are doing the things that will help you feel your best.
Faith Journal
This is a new addition to the Erin Condren family of guided journals. I have a full blog post and YouTube video about these Faith Journals. There are two versions: Christian and non-denominational. So if you want to see more detail about them, you can check out those. But just to summarize, it gives you a place to set goals and reflect on a more spiritual level. I love the emphasis in the Faith Journals on turning what you learn into better actions each day. Plus there is space for daily gratitude.
4. Gratitude
I don’t know if I can express enough how important it is to maintain a grateful attitude! I’ve had experiences where sitting in a few minutes of gratitude completely changed my mood from hopeless to joyful.
And I like to say that you can’t be happy without being grateful. Really. Think about it. If you are happy at any point, isn’t it because you are grateful for something? So it just makes sense that by actively paying attention to the things we are grateful for, we will find more joy in our lives.
Although this is technically a journal, and even a guided journal, I wanted to make it it’s own category because I wanted to especially point out the power of gratitude. But this Gratitude Journal also makes it really easy to express gratitude every day with prompts to help you remember the good things you have to be grateful for.
You don’t need a special notebook or journal for gratitude though. But I do highly recommend writing it down! Not only does this let you go back and look at it later when you might be needing some hope or encouragement, but there’s something about writing that just helps us internalize what we are thinking about. It just seems to have a bigger impact that way.
I’ve also noticed that by writing in full sentences instead of lists, I feel more satisfaction and joy from my gratitude. For example: instead of simply writing “family,” I can write “I’m grateful for my family because we can share our experiences and be there for each other.” Not only did I add the actual word “grateful” to the sentence, but I elaborated on why I was grateful for my family. And that could change every day. Instead of simply writing that you are grateful for running water each day, you can think of different reasons why running water is nice to have. One day might be to be able to use a dishwasher, another might be to fill the swimming pool, to water the garden, or for a refreshing drink when you are so thirsty after running errands.
Bonus points if you find things to be grateful for in situations that you aren’t excited are happening in the first place.
5. Self Care Comforts
Sometimes we just need something comforting. Does this solve problems. Probably not. But there is a time and place to take a relaxing bubble bath. 😉 I think this comes down to self compassion. When we treat ourselves like we love ourselves, then it makes it easier to be on our own side. As opposed to self-criticizing. So if a warm bath is what you need, go ahead and put some bath salts in your self care tool kit.
I’m including some of my favorites below, but you need to pick what you love; what is comforting to you.
Blanket
I’ve always loved blankets, but recently I realized how comforting they are to me. I love just curling up in a soft blanket on the couch for some quiet time. It’s a great way for me to recharge. Plus I can also snuggle up while I do my journaling for mental health. Feeling calm while I’m trying to journal is helpful for me to process what I’m experiencing.
A really nice option are the Sherpa Throws from Erin Condren. My favorite part about these is that they can be customized. There are lots of designs to choose from, and on many of them you can change the colors to match either your decor or just your favorite colors. And there is space for text on each one, so you can put in you name or a favorite phrase. Or this one you can put in a whole quote. I love this especially for a self care tool kit because
Have you ever tried a sherpa blanket? They are so soft and warm! I’m always drawn to sherpa blankets & throws because they are able to hold in heat better than normal blankets.
Blankets really are the ultimate comfort for me. I’d encourage you to find the things that comforts for you and include them in your self care tool kit, or add them to your self care list.
Fidgets
Nope, they’re not just for kids. These are really comforting and just helpful for me when I’m feeling anxious or even just trying to focus on something. I also have ADHD so that might be part of it though. 😀
This is the set of random fidgets and stress balls that I got on Amazon. I like the variety so I don’t get bored of using the same thing over and over.
Candles
I don’t know what it is about candles that are just soothing. The light that they give off just feels calm, and when you combine that with a scent that makes you happy and a cozy blanket, it creates an atmosphere where you can sooth your body and allow your mind to process the thoughts from the day in a way that feels safe.
I love Candelles candles. They are hand-poured, soy wax candles that just smell amazing! Plus, they are bigger than most candles that you’d normally find so you can enjoy them longer.
Pictures or a Vision Board
I’m a very visual person. I love pictures of my family and pets. They help me remember fun times and I can feel the love that we have for each other. For my visual brain, pictures just work better than just memories alone.
I also love combining pictures and text or quotes into a collage to reflect on. Pictures can be of people, like I just mentioned with my family, or anything that brings you comfort. Maybe you love nature, a cozy fireplace, or a favorite vacation spot. Collect pictures that make you feel good, and put them on a larger piece of paper or cardstock. Or you could create a whole book of things you love.
I know this technically isn’t a vision board. Those are usually more goal related. Maybe a better term would be a mood board? Whatever you want to call it, the idea is just to find images, words, quotes, graphics, and make a visual display that is unique to you.
6. Easy Snacks
When my anxiety gets more intense, I’ve noticed that food drops on my list of priorities. I don’t want to prepare food, and often I don’t even want to eat at all. I’ve also noticed that when I don’t eat, my anxiety gets worse. Plus being hungry can diminish your ability to think clearly through stress.
So included in my self care kit needs to be easy snacks, and maybe even meals. One of my favorites is Larabars. They have nuts and dried fruit, so I get both carbs and protein. Plus most varieties don’t have added sugar, which is a bonus for me because sugar can make my anxiety worse. Even having a little snack can help tide you over until you can eat a better meal.
There are lots of great options for easy and shelf stable snacks and meals. Cans of soup or chili, nuts, crackers, raisins, and individual size beef jerky packs are some options. But as with everything in this self care kit, find the things that work for you. Making sure that you have something that you can eat without (much) prep will save you from getting too hungry.
Personalizing Your Self Care Tool Kit For You
I’ve given you some ideas of what could go inside your Self Care Tool Kit, but the most important things to put in it are the things that work for you. And really, only you can know that.
Stressful times come to all of us. No one is immune. But with a little preparation, you can create a go-to resource that will help you work through the small stresses before they become big. And have the tools you need ready to go when you need a little extra self compassion.
Self Care is about more than pampering, although that can be a great way to show ourselves compassion. Self care is about taking care of yourself in a way that will allow you to have the grace to slow down, to process what is going on in life, so that you feel stronger to take on the hard things we all have to do.
Let me know in the comments, what would you put in your Self Care Tool Kit?
