Mental health professionals consistently emphasise the importance of self-care and the value of external reminders in regulating emotional well-being. In a culture where anxiety, tension, and psychological anguish are all too widespread, a startling new tool has emerged that can provide immediate solace and support.

In this interview with the Post, Areet Narang Bastola, a CBT (cognitive behavioural therapy) therapist, describes the emotional first aid box and its applications. Bastola is also the director of the Chaitanya Institute for Mental Health, which promotes holistic mental health services.

What is an emotional first aid box?

The emotional first aid box is an extension of emotional first aid. Similar to a physical first aid kit that contains bandages, ointments, and other items for treating physical injuries, an emotional first aid box is designed to help individuals to cope with emotional wounds and promote well-being.

It helps develop healthy habits and practices to promote emotional well-being, starting from childhood experiences and coping strategies. A critical component of emotional hygiene is creating a safe and secure environment that fosters positive emotions and reduces negative ones. This can help individuals feel more secure and less anxious and promote healthy emotional development, including identifying and expressing feelings, taking risks, and seeking emotional support during challenges and setbacks.

What key components should be included in an emotional first aid box?

Building resilience by developing healthy habits like regular sleep, healthy eating, and physical activity is a major component of an emotional first aid box. Managing triggers for stress by having a social support network, learning to say no to things by practising self-compassion, scheduling your time for practising relaxing activities, and mindfulness are other aspects it covers.

Following a structured routine, pleasurable and mastery activities help maintain one’s self-esteem and are other essential components of the box.

What strategies can be incorporated into an emotional first aid box to address different emotional challenges?

There are many strategies one can use here. Some of these are: Redirect your gut reaction of despair when you fail. Prevent the emotional spiral by ignoring the gut-level feeling of helplessness post-failure, and make a list of factors you can control to help you try again. Find meaning in life, and don’t let excessive guilt linger. It’s good to reflect and learn what you might have gained from the loss.

One of the best ways to resolve lingering guilt is to offer an effective apology which should have empathy in it. Monitor and protect your self-esteem. When you feel like putting yourself down, take a moment to be compassionate to yourself. Self-esteem is like an emotional immune system that buffers you from emotional pain and your emotional resilience. When feeling self-critical, imagine a friend being bad about themselves and what advice you would give them to support. Apply the same advice to yourself.

When negative thoughts take over, disrupt them with positive distractions. For instance, engaging in physical activity, connecting with people who uplift you, practising mindfulness and finding a cause you are passionate about. However, positive distractions are not a way to avoid or ignore negative emotions. They just provide relief and create balance in your life.

Are there any potential limitations to consider when using an emotional first aid box?

Users should know that different individuals respond differently to the items and techniques included in an emotional first aid box. What works for one person may not work for another.

Another thing to remember is that every individual’s needs and preferences change over time, so it’s important to keep the box updated with items that resonate with their current emotional well-being.

Also, the box can only provide temporary relief and support during moments of distress. If someone is experiencing significant or persistent emotional distress, seeking help from a mental health provider is essential. While an emotional first aid box can help manage our mental health, individuals need to develop a range of coping strategies beyond the box. Building diverse coping mechanisms and seeking professional support are crucial for long-term emotional well-being.

Can you provide examples of real-life situations where an emotional first aid box has been helpful for individuals?

The emotional first aid box can be tailored to the client’s needs. So, everyone’s box will include different strategies. I can share the kit I prepared for a patient with anxiety due to work-related stress and social situations to help her in difficult situations.

The box contained a stress ball she could use to release tension and redirect her focus. It had deep breathing exercises she could do when she got very anxious. It contained a calming essential oil roller that would relax her when triggered and an anxiety journal where she could note her triggers and anxious thoughts to process her emotions and identify patterns or triggers for further reflection.

Other common tools that can be added to the box are worry stone, calming tea, guided meditation audio and others. The patient used these tools as tangible resources to effectively manage her anxiety.