Creating a Self-Soothe Box for Anxiety and Low Moods

When we feel overwhelmed by emotions like sadness, anger, or anxiety, it can be easy to get stuck in a dark and heavy place. In those moments, having something tangible to turn to can bring a sense of calm. A self-soothe box is a gentle way to comfort yourself, offer distraction, and remind you that not everything is as hopeless as it might seem.

What to Include in Your Self Soothe Box for Anxiety

Creating a self soothe box for anxiety is about choosing items that help you feel safe, supported, and more connected to yourself in moments of distress.

This box is deeply personal. It is meant to hold things that help you feel safe, grounded, and supported. Here are some ideas to get you started, but always tailor it to what works for you.

Sight

• A list of goals or places you would love to visit

• A book you have been saving to read

• Photographs of people or places that bring comfort

• Notes about your achievements or things you are proud of

• An inspirational quote or a favourite poem

• A list of your strengths and positive qualities

• A colouring book with crayons or pencils

• A card with breathing exercises or grounding instructions

  
  

Smell

• A softly scented candle

• Essential oils that soothe or uplift

• A favourite hand cream

• A small bottle of perfume or body spray

  
  

Touch

• Fluffy socks or a cosy scarf

• A pocket-sized handwarmer

• A stress ball or fidget object

• A ribbon to hold or run through your fingers

• Soft play dough or putty

• A smooth or textured pebble or crystal

  
  

Taste

• A small piece of chocolate or a treat you enjoy

• A sachet of your favourite tea

• A mint or something refreshing

• A sour sweet to wake up the senses

  
  

Sound

• A calming playlist

• A meditation or mindfulness app

• A kind voice note or message from yourself or someone close to you

• A comforting audiobook

• Nature sounds, white noise, or a favourite podcast

  
  

Other Helpful Things

• A list of helplines like SHOUT or Samaritans

• Names of people you trust and can reach out to

• A small list of self-care suggestions like taking a bath, going for a walk, or phoning a friend

• A gentle reminder that this feeling will pass, and you are doing your best

• A letter of support written by you, or by someone who cares about you — something to read when you need reassurance or to feel less alone.

  
  

Having your own self soothe box for anxiety gives you something tangible to turn to when things feel too much. It can be a quiet reminder that you have ways to care for yourself even in hard moments.

A Closing Thought

The purpose of a self-soothe box is not to push feelings away but to help you stay steady as they move through you. It is a way of saying to yourself, "I care about you. I am here. We can get through this."

If you are struggling, you are not alone. I am here to support you. You are very welcome to reach out for a no-pressure chat or to book a session.

Michele

Lavender Lane Counselling

www.lavenderlanecounselling.com