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Mental Health First Aid Kit
A Mental health first aid kit can help you out when life starts to feel more challenging, so you always have a couple easy things to hand that will make a big difference. Use our advice to start building your own.
What is a mental health first aid kit?
Your Mental health first aid kit can help you deal with things when they’re getting hard to handle. Building your kit can help you figure out what makes you feel good, and what you can try out during tougher times.
A good place to start with your kit could be:
- Ways to distract yourself
- What you can do to relax or calm down
- Things that have helped you feel good in the past
- Who you can chat to
Everyone is different, so your first aid kit should be unique to you. Think about what’s helped in the past or what you want to try. It could include things you can rely on, that you can always come back to for when you need to take on life’s challenges.
Feeling stuck? There are a few ideas on this page to help you get started, but you can include whatever you want.
Important
Downloading your Mental health first aid kit means that anyone who uses your device might be able to see it.
Don't know where to start?
Go at your own pace
Fill in your kit when you're feeling calm and your mindset feels clear. Remember that you don't need to complete it all at once.
Stick to simple
Include ideas that are easy to do and don't feel overwhelming or complicated.
Try out something new
We've got ideas for your kit on this page.
Keep it fresh
If you come up with a new idea, or something doesn't help anymore, you can always update your kit.
Ask for help
You could show your kit to someone you trust, or you can always contact a Childline counsellor for advice.
Pick your distractions
Distractions can help you take your mind off stuff that’s happening. They’re often a quick fix, and can help if you need to direct your attention away from something that’s taking up a lot of space in your head.
You could try:
- Watching TV, some YouTube, or listening to a podcast
- Playing your fave game
- Getting creative
- Facetiming a mate for a laugh and a chat
Pick your ways to relax
There are loads of ways to relax or feel calmer. But it can take time to find what works for you.
If you want to try something out, give these a go, or check out our Calm Zone:
Ground yourself
Grounding yourself is when you focus on your body and what's happening right now, instead of what's going on in your mind.
You can use grounding techniques at any time, but they might be especially useful if you need to move away from difficult feelings or memories.
Using your senses are a great way to ground yourself, lots of people use the "5, 4, 3, 2, 1" method:
- Name 5 things you can see, they could be anything
- Name 4 things that you can touch or feel, focus on what each thing feels like
- Name 3 things you can hear, really focus and if you're struggling, try making some noises yourself
- Name 2 things you can smell, try moving around to smell things if you can
- Name 1 thing you can taste
Focus on your breathing
Stopping what you’re doing, closing your eyes and taking slow, deep breaths can help you to feel calmer and relaxed.
Try our ideas on how to focus and slow down your breathing.
Move your body
Doing something physical is a great way to relax and is great for your mind, but it can be hard to know where to get started.
It can help to start small, like just getting outside once a day. Or you could check out some yoga techniques, that can help you feel stronger, more focused, and ready to tackle what's ahead.
Pick your ways to feel good
Feeling good isn’t one size fits all. What makes someone else’s day, might not be your thing. And it doesn’t have to be something big or complicated, sometimes it’s the little things that can turn a bad day into a good one.
Try out these quick tips to help find what will make you feel good:
Something you've enjoyed before
Think about things you’ve enjoyed in the past. This could be a game, a comfort film or show, or a favourite food.
Someone you have fun with
Even if you don’t want to share how you’re feeling, spending time with someone you care about and enjoy spending time with can help lift you up.
Something to get done
Whether it’s taking a shower, making your bed, or doing a piece of work, set yourself something small to accomplish so you can feel successful throughout the day.
Pick your people you can talk to
Your kit could include who you can chat to during the good and the not so good. These could be people you know you can lean on during harder times, who’ll help you figure things out and get you back on track.
This could include:
“We’ve all had good times, bad times. But ultimately it’s about how you reflect on it all. And how you build the tools to deal with it and move yourself forward.”
- Dan Rhodes, Magician
What to do if times get tougher
If things start feeling too challenging, or if difficult feelings are sticking around longer than usual, then there is always support out there for you. And while your kit can help, it’s OK if you need something or someone else to lean on.
You could:
- Talk to a trusted adult about how you're feeling
- Visit our Calm Zone to ground yourself, or start a journal to let out your feelings
- Contact a Childline counsellor for support
More support for you
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