Crisis Box - The ingredients
Yay!
First things first, think about what calms you down when in the midst of distress. Is it venting anger or frustration? Is it calming yourself down? Is it avoiding the urge to hurt yourself?
Once you can pinpoint the emotion you need to invoke, creating the box becomes much easier. For example, my anxiety and depression causes the "Flight or flight" adrenaline and I begin to feel out of control. Therefore I benefit from soothing and relaxing activities...and never underestimate the power of a creative outlet!
The box can be a creative outlet in itself. You could buy a decorative box to place as an ornament around the house or you can use an old shoebox and spend time decorating it! It shouldn't be a chore, it should be therapeutic to create a box that is a back-up when you feel distressed.
The box can be a creative outlet in itself. You could buy a decorative box to place as an ornament around the house or you can use an old shoebox and spend time decorating it! It shouldn't be a chore, it should be therapeutic to create a box that is a back-up when you feel distressed.
The best tip I can give you is to ensure all 5 of your senses are tackled.
Sight, Sound, Smell, Touch, taste.
I could go into the science behind it, but it's basically occupying all your senses to allow your brain to stop focusing on negative emotions and instead on the new stimulus. You may not be able to hit all five at once, but as long as you attempt to get as many in as you feel you can do then you're on the right track.
Sight
Think about something you find comforting. For me, I enjoy Disney films as they allow me to feel the peace from my childhood (Slightly cliché I know!). The point is here is to stop your imagination seeing negative scenarios, and instead focus on something that raises your mood.
Stick pictures in the box...of better yet, create your own scrapbook filled with happy memories and good times. It is completely individual to you.
Sound
Music can be so powerful.
This is one you really can't go wrong with. Music you can relate to, music you can sing along to, music you can dance around your room and feel no shame to.
Or maybe you just need help getting to sleep? White noise can be an incredible thing and has become a common source of relaxation for people who have difficulties unwinding after a long day. I've tried it, but it wasn't for me.
And that's okay.
End of the day there is no rulebook on what is right and what is wrong.
Some days I just want to listen to rock to hear the lyrics I can relate to. Some days I will listen to pop to bop along with. It depends on your mood.
For this reason I strongly recommend placing some earphones in your box. There is no pressure of which song to choose, and majority of the time you will just know what you want to hear.
Smell
Bear with me with this one, it gets a little psychological...
Do you ever smell something that awakens a memory? For me it's lavender. When my mum would spray the house after a DIY session, it would be with a lavender scented spray. The home always smelt like lavender.
I believe that utilising a smell which brings back memories can be powerful to the subconscious. I once read an article which confirmed that it is possible to control your mood through the sense of smell or sense of taste (More on that later). Find a candle which you find soothing, you don't have to justify the reasons to anyone. You may not even understand why it is calming.
Most candles can be picked up pretty cheap, you can even grab a cheap tealight as the sight of a flickering flame and smell of a candle may be enough for you. However, I personally recommend Yankee candles. Although a bit more pricey than the usual candle, the smells they create is more than worth the money. Especially if you find that one scent that instantly creates a calm aura for you.
Touch
Stop imagining Russell Brand stroking a furry wall! (But damn, I want that wall...).
This isn't a patronising idea, though admittedly this is more of an emotional agenda than a sense agenda.
Own a furry blanket? Feel like staying in bed? Feel like curling up with your other half?
End of the day feeling something doesn't always necessarily mean having something to hold. It can mean creating a barrier between yourself and the thing that threatens your mental health. Whilst no "real" barrier is created, you have to convince your subconscious that you are safe, loved and strong. Think about what you do to relieve stress...Pets have been proven to be extremely therapeutic, and there have even been charities created to assist people unable to own pets to experience to soothing emotion from spending time with an animal. Also, animals seem to have an extra sense when it comes to noticing emotions. Do not get an animal on the sole purpose of making yourself feel better don't get me wrong...But if you wish to share love and have it returned it may be possible.
The sense of touch can also enable you to feel independent, strong and allow yourself to feel control over your body...I'm not going to beat around the bush here, sometimes masturbation is actually helpful! If you feel like you are trapped in your own life, you can take control of your body and remind yourself that you control your happiness.
Whether you are in a relationship or enjoying the freedom of single life, it is important to remember you are the person who controls your happiness.
Taste
Who here doesn't like chocolate?!
Hmmm, apparently some people actually don't...uhm.....
Be careful not to over indulge, but a tasty snack actually can release endorphins into the brain, raising your mood.
Honestly, feeling like crap can take over your appetite completely and I get that...though we all have that one type of food we would never refuse.
Even if you just put a tea bag in there it works (Us Brits and our tea!)
Remember Cadbury's Galaxy adverts?
Put a tasty treat in your box (and try not to prematurely devour it!)
Even if this only helps one person, it is enough for me. Too many times we find ourselves consumed by our emotions...I think finding ways of controlling these times in a safe manner could benefit many people.
For more inspiration, check out my Amazon Store specifically for Crisis Box creations.
Sight
Think about something you find comforting. For me, I enjoy Disney films as they allow me to feel the peace from my childhood (Slightly cliché I know!). The point is here is to stop your imagination seeing negative scenarios, and instead focus on something that raises your mood.
Stick pictures in the box...of better yet, create your own scrapbook filled with happy memories and good times. It is completely individual to you.
Sound
Music can be so powerful.
This is one you really can't go wrong with. Music you can relate to, music you can sing along to, music you can dance around your room and feel no shame to.
Or maybe you just need help getting to sleep? White noise can be an incredible thing and has become a common source of relaxation for people who have difficulties unwinding after a long day. I've tried it, but it wasn't for me.
And that's okay.
End of the day there is no rulebook on what is right and what is wrong.
Some days I just want to listen to rock to hear the lyrics I can relate to. Some days I will listen to pop to bop along with. It depends on your mood.
For this reason I strongly recommend placing some earphones in your box. There is no pressure of which song to choose, and majority of the time you will just know what you want to hear.
Smell
Bear with me with this one, it gets a little psychological...
Do you ever smell something that awakens a memory? For me it's lavender. When my mum would spray the house after a DIY session, it would be with a lavender scented spray. The home always smelt like lavender.
I believe that utilising a smell which brings back memories can be powerful to the subconscious. I once read an article which confirmed that it is possible to control your mood through the sense of smell or sense of taste (More on that later). Find a candle which you find soothing, you don't have to justify the reasons to anyone. You may not even understand why it is calming.
Most candles can be picked up pretty cheap, you can even grab a cheap tealight as the sight of a flickering flame and smell of a candle may be enough for you. However, I personally recommend Yankee candles. Although a bit more pricey than the usual candle, the smells they create is more than worth the money. Especially if you find that one scent that instantly creates a calm aura for you.
Touch
Stop imagining Russell Brand stroking a furry wall! (But damn, I want that wall...).
This isn't a patronising idea, though admittedly this is more of an emotional agenda than a sense agenda.
Own a furry blanket? Feel like staying in bed? Feel like curling up with your other half?
End of the day feeling something doesn't always necessarily mean having something to hold. It can mean creating a barrier between yourself and the thing that threatens your mental health. Whilst no "real" barrier is created, you have to convince your subconscious that you are safe, loved and strong. Think about what you do to relieve stress...Pets have been proven to be extremely therapeutic, and there have even been charities created to assist people unable to own pets to experience to soothing emotion from spending time with an animal. Also, animals seem to have an extra sense when it comes to noticing emotions. Do not get an animal on the sole purpose of making yourself feel better don't get me wrong...But if you wish to share love and have it returned it may be possible.
The sense of touch can also enable you to feel independent, strong and allow yourself to feel control over your body...I'm not going to beat around the bush here, sometimes masturbation is actually helpful! If you feel like you are trapped in your own life, you can take control of your body and remind yourself that you control your happiness.
Whether you are in a relationship or enjoying the freedom of single life, it is important to remember you are the person who controls your happiness.
Taste
Who here doesn't like chocolate?!
Hmmm, apparently some people actually don't...uhm.....
Be careful not to over indulge, but a tasty snack actually can release endorphins into the brain, raising your mood.
Honestly, feeling like crap can take over your appetite completely and I get that...though we all have that one type of food we would never refuse.
Even if you just put a tea bag in there it works (Us Brits and our tea!)
Remember Cadbury's Galaxy adverts?
Put a tasty treat in your box (and try not to prematurely devour it!)
Even if this only helps one person, it is enough for me. Too many times we find ourselves consumed by our emotions...I think finding ways of controlling these times in a safe manner could benefit many people.
For more inspiration, check out my Amazon Store specifically for Crisis Box creations.
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