A recovery and healing toolkit is perfect for those challenging, anxiety-producing moments when you feel like things are getting out of your control.

It’s a place to mentally and physically store the tools you’ve picked up along the way. It consists of three areas: a mindfulness exercise, creating a go-bag, and having an awareness of your body. This section details the go-bag.

It can be your go-to when you’re experiencing a trigger or if you’re feeling anxious.

Preparation is the key. I live on the coast and need to be prepared for the possibility of hurricanes. We have a hurricane kit tucked away in our closet. Suppose a hurricane comes barreling up the coast. In that case, we’re ready with flashlights, batteries, a crank radio, nonperishable food, water, or an evacuation plan.

Most of the time, we don’t need to use our hurricane kit, but it’s better to have it and not need it than to need it and not have it. The same holds true for our go-bag. We can use it to help us through moments of crisis.

We don’t want a natural disaster to happen, but we can be ready for it. Much like we don’t want a slippery slope of triggers or anxiety, we can be prepared for them if they happen.

You begin by tuning into your body. Be aware of the beginning signs of triggers and anxiety. 

• Is your heart racing?

• Is your breathing getting shallow or quickening?

• Are your thoughts racing or slowing down?

• Are you hyper-focused or fixated on something?

• Can you feel your thoughts turning negative?

• Is there an odd sensation in your stomach?

• Are you trembling?

• What is your mind trying to tell you through your body?

If so, utilize your mental go-bag. Start by trying to step back, pause, and ground yourself. Take a moment to notice what’s around you. Be mindful of where you are, who you’re with, and your situation. Also, be aware if you’re trying to avoid anyone or anything, including emotions. Then use Mindfulness grounding techniques to relax, like deep breathing or guided imagery.

If Mindfulness isn’t working, you can utilize your physical go-bag. Let your imagination and your senses be your guide. Choose a bag, tote, backpack, or anything in which you can place some of your favorite comforting items that can easily be accessed. 

Think of this go-bag as your emergency response kit for when your body sends out an SOS. Some people create several versions for home, work, school, and their car. Your go-bags don’t need to cost a lot of money to be effective, so let your creative juices flow!

It can help if the items inside engage all your senses. When you’re feeling anxious, you can reach inside and grab something, use it, and feel a bit better. If you’re still feeling triggered or anxious, reach in again, and use something else until you’re in a calmer state.

Go-Bag ideas:

• Journal

• Notepad

• Sketchpad

• Gratitude list

• Worksheets

• Favorite quotes and lyrics

• Recovery book(s)

• Non-recovery books

• Favorite pictures (people, places, events)

• Affirmation cards

• Coloring book

• Favorite t-shirt

• List of numbers of safe people to call

• Dryer sheet

• Lotion

• Intention candle

• Small soft blanket

• Favorite warm socks

• Healthy snack

• Fidget toy

• Bottled water