emotional
emergency kit
Feeling a little heavy today?
Don’t worry, I’m here.
You’re overwhelmed – that’s okay.
And you don’t have to figure it all out right now.
You can get through this.
Let’s start by calming things down – together:
I’m so glad you’re here
It takes courage to face your emotions. But you already took the hardest step – you reached out. “But you’re just an online emergency kit” – Nope. That counts, too.
You reached out. I’m proud of you.
This toolkit is full of regulation tools that can help you when you feel intense emotions. You can practice them one by one or you try out one at a time.
Although science has our backs with these ones, everyone reacts differently. So don’t judge yourself if something doesn’t work out right away. Some things need to be repeated for a while to start feeling natural. And by starting today you already took the most important step!
You can perform the exercises in this emergency kit one after the other or as you wish. There is no correct order.
Ground yourself
You did amazing!
Good job for taking your time to tune into yourself and have a look at what’s going on inside of you.
Here’s to you!
Every time you choose to not look away but instead pay attention to what your emotions are trying to tell you, resilience grows.
Always remember that you can come back to this Emergency Kit whenever you need it.
You cleaned the scrape, put on a bandage – and now you notice the hole in your favorite jeans.
The rush is over, but something still feels a little off inside.
Time to slow down, grab the Sewing Kit, and gently stitch things back together – one small thread at a time.
Ground Yourself
Research shows that tuning into your senses sends a “safe and sound” message to your nervous system – helping you move from stress mode into calm mode
Name…
5 things you can see.
4 things you can hear.
3 things you can touch.
2 things you can smell.
1 thing you can taste.
Body anchor
By focusing on our senses and how the world around us interacts with our bodies, we can stop thought spirals and ground ourselves in the present moment.
Therefore…
If possible, take of your shoes and socks.
Put both feet on the ground.
Gently wiggle your toes.
Move your soles.
Feel the texture of the floor.
When you’re ready, get up.
Walk around a bit and notice the sensations.
Hot & Cold Reset
Hot and cold sensations snap you out of emotional overload by giving your body something real and strong to focus on.
Whether it’s an icy splash or a cozy warm cup, shifting your temperature helps shift your mood, fast!
It’s as easy as holding your hands under running (warm or cool) tap water.
Or grabbing a warm cup of tea.
Hot or cold, doesn’t matter.
Tune into calm
When you listen to music you love, your brain releases feel-good chemicals like dopamine.
The best part? You don’t even have to do anything. Just listen, and let the tunes work their secret healing powers.
Here’s one I made for you, but feel free to listen to your own favorite songs instead:
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Emotional Sewing Kit
If you want to dive deeper into your emotional experiences and patterns, make sure to grab your own Emotional Sewing Kit
Please fill out the two fields and you will receive the link for your Emotional Sewing Kit by email:
If you need someone
to talk to…
anytime, anywhere:
Find a Helpline – A global directory of free, confidential support lines for everything from anxiety to loneliness.
🌐 www.findahelpline.com
📱 Prefer texting or apps? Try these:
Crisis Text Line – free 24/7 support.
🌐 www.crisistextline.org
🌍 International support:
United for Global Mental Health – Offers a list of mental health support options worldwide.
🌐 unitedgmh.org/support
Remember: It’s always okay to ask for help. You’re not alone, and support is just a call or click away.
It’s only up from here.
