My Emergency Toolkit for Emotional Unpleasantries 🏩

I'll keep adding to this one. // EDIT: Holy moly, this is popular! I did not expect that, it was honestly more for my own organization. Thank you for your kind words, it is SO rewarding to think I can offer you all some relief on the bad days 💙
  1. If you're feeling bad and can't figure out why: try the anagram H.A.L.T.S.
    H is for hungry. When did you last eat or drink some water? A is for angry. Are you actually angry and holding it in? L is for lonely. Do you need to reach out for some support, or just go near other people? T is for tired. Do you need a nap? S is for sick. Do you need some Tylenol, what time of the month is it ladies, have you been taking all your pills?
  2. Stop saying you "should" do something. You're should-ing all over yourself! Gross!
    But seriously, you aren't required to do so much of what you feel obligated to keep up with in this life. Sometimes, you can just deal with the basics.
  3. Use your 5 senses to feel better.
    Think of activities that make you feel good based on sight, smell, taste, hearing, and touch.
  4. Throw your worries in the "Fuck It" bucket.
    Write down (ooh, in a LIST?!) the stuff that you need to deal with and is upsetting you, so you are confident you won't forget. Now you can set it aside till you feel better, which is the right time to deal with problems tbh.
  5. Do NOT allow the problems of others to invalidate your own pain.
    There will always be someone who is worse-off than you. You still deserve the time to feel bad about anything that is bothering you. You should never feel you are wrong or weak or don't deserve to have a negative emotion.
  6. Are you thinking in black and white?
    Not everything is absolute one way or another.
  7. Treat yourself like you would treat your best friend.
    Are you being too hard on yourself or being cruel in your inner voice? Ask yourself how you would treat a close friend in this situation. You deserve the same compassion and understanding you give them.
  8. Distract yourself.
    Cat videos on YouTube.
  9. Coloring books and crayons and music or a podcast.
  10. Take a shower and sing / cry / scream.
  11. Do something nice for someone else.
    A greeting card, a favor for a stranger, a little donation to charity.
  12. Put fresh sheets on your bed.
  13. Practice forgiveness with yourself.
  14. For a negative coping skill, try a timed delay.
    Instead of telling yourself you are not allowed to do something harmful and then breaking the rule, therefore feeling worse, set a timer. Doesn't have to be for very long, 5 minutes at first. Tell yourself just to wait that long. The intensity of your feelings may lessen and the time may change your mind. If not, that's okay too.
  15. Look up ASMR, find the noises that make your brain tingle with happiness.