Creating Your Own Emotional First-Aid Kit

Written By Mia Cozzarelli

We’re all familiar with a physical first aid kit—it’s something you keep on hand for unexpected injuries like cuts or scrapes. But what about the times when the pain isn’t physical, but emotional? That’s where an Emotional First-Aid Kit comes in.

An Emotional First Aid Kit is a personalized collection of tools, practices, and reminders that help you care for your mental health during moments of stress, anxiety, or overwhelm. Think of it as a resource you can turn to when you’re navigating tough emotions or need to ground yourself.

The National Institute of Mental Health (2025) defines self-care as “taking the time to do things that help you live well and improve both your physical health and mental health.” Even small, intentional acts—like taking a three-minute break—can have a meaningful impact on your well-being.

When creating your kit, start by reflecting on:

  • Situations that feel most challenging (e.g., high-stress deadlines, social conflict, pressures).

  • Emotions that are hardest to manage (e.g., anxiety, sadness, frustration).

  • What brings you comfort and grounding (e.g., exercising, listening to music, support circle).

Your Emotional First Aid Kit might include:

  • Comfort items – a cozy blanket, journal, or favorite snack.

  • Soothing media – calming podcasts, uplifting playlists, or a feel-good movie.

  • Movement or exercise – stretching, walking, or pilates.

  • Mindfulness tools – grounding techniques, guided meditations, or breathing exercises.

  • Your safe circle – friends, mentors, or loved ones you can reach out to.

The key is to practice using these tools so they become second nature. There are various ways that you can incorporate each tool into your routine, it’s about finding what suits you the best. During moments of emotional distress, our bodies often shift into “fight or flight” mode, leaving us feeling stuck or reactive. Having your kit ready, whether it be mentally or physically—gives you something immediate to reach for, helping you regulate and cope more effectively.

Most importantly, remember: you deserve tools that help you feel safe, supported, and seen. Building an Emotional First Aid Kit is a small yet powerful act of self-care—and it’s one way you can consistently show up for yourself.

References:

Cleveland Clinic. (2025, June 24). Emotional dysregulation: How to feel about managing

feelings. https://my.clevelandclinic.org/health/symptoms/25065-emotional-dysregulation

NIH. (2025). Caring for your mental health. National Institute of Mental Health.

https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

Mia Cozzarelli