Personal First Aid Kits

an updated 'oxygen mask' for 2024

Photo by Claudio Schwarz on Unsplash

I began creating Personal First Aid Kits (PFAK) during the early years of parenting.

Often flying solo, working full-time—I needed some sort of backup.

My PFAK kit was always evolving my process, however, remained the same:

Each fall, as I considered what items to tuck away in case of emo’gency* I’d ask myself 4 questions:

1. In a moment where I feel the pull of old behaviors what’s a positive alternative?

2. In a moment where I feel sad what might make me smile?

3. In a moment when I’m lonely/feel isolated what might provide uplifting company?

4. In a moment of anxiety how might I self-soothe?

As my life has changed my Personal First Aid Kits have shifted.

With almost 2 decades of kit-creating hindsight, however, it’s become apparent they’ve all had a few things in common:

They’re tangible.

They’re small.

They’re fluid (I can add to them any time).

They’re portable.

2016 PFAK

When I created my first kit I had no idea what I was doing (in *any* facet of my life from parenting to the PFAK), with hindsight I can see I was becoming my own Psychological First Responder.

And it worked.

Personal First Aid kits are a collection of strategies, techniques, and tangible stuffs which support emotional well-being during times of distress

4 steps to creating a first aid kit for emotional owies:

🏥 Identify Emotional Triggers

What are my common stress triggers, and how do I typically respond to them?

Start by recognizing the situations, events, or thoughts that trigger negative emotions for you.

Whether it's stress from work, conflicts in relationships, or general self-doubt understanding your triggers allows you to prepare resources specifically tailored to address/lessen them.

🏥 Select Coping Resources

What activities or techniques have helped me calm and relax in the past?

Once you've identified your triggers, gather resources that help you cope with them effectively.

This could include items like motivational quote books, calming music playlists, a journal for reflection, scented oils, or a stress ball for moments of tension.

Choose items that resonate with you and provide comfort for your specific needs.

🏥 Keep it Portable

Could I travel with this?

I like to ensure my Personal First Aid Kit is portable and easily accessible. The latter has turned out to be more important than I realized as, for me, the mere presence of the kit (I keep mine in a F U N container) serves as a visual reminder for me to check in with how I’m feeling/practice self-care.

Whether it's a physical kit you can tuck in your bag or a digital collection of resources on your phone—having quick access to coping tools during moments of frazzle is invaluable.

When I’m traveling a frequently for work I have multiple versions of my PFAK at a time. Versions for in-flight, jet lag, home etc.

It works for me!

🏥 Update Annually…or more

We humans evolve and so should our Personal First Aid Kits.

Periodically review and update your kit to reflect changes in your life, experiences, and coping strategies.

Add new resources that resonate and remove items that no longer serve their purpose. Keeping your kit fresh ensures it remains effective in supporting your emotional well-being and the act of updating is the perfect time to pause and consider:

What makes me feel nurtured and supported?

the then 10 year old’s *metaphorical* PFAK

Whether tangible or wholly metaphorical, serving as our own Mental Health First Responder plays a pivotal role in surviving and thriving during stressful times.

Personal First Aid Kits provide tools and resources needed to navigate the ups and downs of life and offer immediate comfort and support in the moments we need it.

Now you.

• Are you IN to create your own PFAK? What are three things you’d include?

*I know this contraction doesn’t r e a l l y work. I still love it so.