My Serenity Stash: Creating your Personalized Coping Kit
Each of us develop coping strategies during difficult times, whether conscious or subconscious. Some instinctively reach out to a friend, take a walk, or immerse ourselves in music for solace. Whatever the approach, having these tools readily accessible is a deeply personal way of finding comfort and support. A coping kit is a tailored assortment of items, activities, and strategies aimed at helping to manage stress, anxiety, or difficult emotions. Imagine it as an emergency first aid kit for the soul, always there to provide the essential nourishment when you need it the most.
A coping kit is a tailored assortment of items, activities, and strategies aimed at helping to manage stress, anxiety, or difficult emotions.
Imagine it as an emergency first aid kit for the soul, always there to provide the essential nourishment when you need it the most.
My Journey | Transitioning to remote work was both liberating and daunting. While it was a tremendous relief to no longer commute almost four hours daily, it coincided with the onset of a global pandemic. Juggling the needs of my elderly mother, (unfamiliar with the concept of “working from home”), while raising a teenager grappling with remote learning and the isolating effects of social distancing, presented a formidable challenge. My “serenity stash” became as a vital resource, offering a lifeline while I maintained the delicate balance of work and home responsibilities.
Here's how to make your own coping kit:
Step 1: Select a Container
Select a container to keep your stash of beloved items, such as a decorative box, a large pouch, a decorative tin, or any container that is portable and suits your preferences. The container for your precious items is just as important as the items themselves. Select one that you love and brings you joy when you see it.
You may choose a box that is already decorated if you are like me and not in the least creative.
Step 2: Identify Personal Coping Strategies
Consider the coping strategies that work best for you. These should be items and activities that bring you joy, relaxation, and comfort. Make a list of the strategies if it helps you. Some ideas include:
Mindfulness and Relaxation:
Stress ball or fidget spinner
A small scented candle
Lavender essential oil or a scented sachet
Crystals
Guided meditation or relaxation audio
Visualization (a favorite memory or place where you’ve experienced calm/joy. Include a picture if needed)
A list of relaxation, calming apps (Calm)
A list of favorite places in your home that you find calming (i.e., your garden, your favorite chair, under a tree, on your deck/patio, a quiet room or corner)
Comfort Items:
Soft blanket or scarf (the blanket may not fit in your kit but should be easily accessible)
Photos of loved ones (keep this to a minimum, and only include pictures that bring you pure joy)
A favorite book
A journal (with a favorite pen)
Handwritten notes or reminders
Small momentos or items with sentimental value
Motivational Items:
Handwritten notes or reminders (from yourself or others with encouragement or positive messages)
Personalized affirmations or quotes (on index cards or a notebook)
List of accomplishments, (or anything that reminds you of a win)
List of people/things/activities that motivate you
Creative Outlets:
Coloring book and colored pencils
Sketchbook and drawing materials
Small puzzles or brain teasers
Portable musical instrument (e.g., harmonica)
Physical Activity:
Resistance band or stress-relief hand exerciser
Yoga or exercise cards
Jump rope or small fitness accessories
A list of physical activity that helps you (i.e., walk, gardening, a 5 minute yoga video on youtube)
Sensory Items:
Water (keep a bottle of water handy, or have a reminder to drink water, wash hands, face, etc.)
Scented lotions or hand creams (unscented works too if you scented doesn’t work for you)
Scented candle
Stress-relief tea or herbal tea bags (I keep a box of tea but you can also have a list of teas instead)
Comforting snacks (e.g., dark chocolate, M&Ms, granola bar)
A small textured fabric, stress-relief putty, bubble wrap
A list of music selections that has been proven to evoke positive feelings, lift your spirits or encourage you (create a playlist or two)
People and Pets:
A list of family and friends to see/call/text (next to each person’s name, list how they can help)
PROTIP: Do not include anyone that evoke negativity or stress.
A list of activities you enjoy with your pets
A list of emergency contacts, hotlines or professional resources
PROTIP: Use colored coded index cards or a small notebook for your lists. Use colors that evoke calm.
Step 3: Assemble Your Coping Kit
Gather your items and arrange them in your container. Consider categorizing items based on need so that you can access them as the need arise.
PROTIP: Don’t overload your coping kit by placing too many items in it. You can always refresh your kit when needed.
Step 4: Personalize Your Coping Kit
Make your coping kit uniquely yours by adding personal touches. This could include:
Decorating your kit with patterns, words, or phrases that has special meaning to you. You can also choose a box that is already decorated if you are like me and not in the least creative.
Give your kit a name, get creative (“Serena’s Serenity Stash”, “Mary’s Mindful Medley”, “My Soul Soother”, “Cathy’s Calm Down Kit”)
Step 5: Regularly Update and Refresh
As your needs and preferences may change, periodically refresh your coping stash. Consider adding new items or removing things that no longer work for you.
Step 6: Integrate the Coping Kit into Daily Routine
Make a habit of using your coping kit regularly, even during moments of calm. Consistent use helps reinforce positive associations and makes the coping kit a reliable resource when needed.
Remember that everyone's coping kit is unique, so feel free to customize it to suit your individual needs and preferences. Having a coping kit on hand can serve as a valuable tool for self-care and emotional well-being.
Have fun creating your coping kit!
