Recovery and Healing Toolkit and Go-Bag
Photo by Ebru Yılmaz: https://www.pexels.com/photo/plants-and-tote-bag-in-a-room-18480208/
A recovery and healing toolkit is perfect for those challenging, anxiety-producing moments when you feel like things are getting out of your control. It’s a place to mentally and physically store the tools you’ve picked up along the way. It consists of three areas: a mindfulness exercise, creating a go-bag, and having an awareness of your body. I’ll go over each one in detail.
I keep my toolkit full of fresh, new ideas and rotate them out so they don’t get stale. Because if I’ve used something for too long, I find I don’t appreciate it as much, and then I don’t benefit from it. I’ve also learned to store things in my toolkit that I thought I’d never use. I do this because I turned my nose up at twelve-step groups at the beginning of my emotional sobriety journey. I attended one briefly, and someone said something I didn’t like (although it was completely accurate), and I decided I’d never go back. My ego was big enough to keep me out of the rooms for nearly a year. What a year that turned out to be. Not only did I do myself a lot of emotional damage during that time, I also delayed my recovery and healing. All because of my ego.
Mindfulness Exercise
I invite you to try an exercise. If this isn’t your thing, no worries. You can move onto the next part. This is a mindful exercise, so go slowly. Start with some deep breaths. The kind that reaches all the way into your diaphragm. Inhale and exhale slowly two or three times. I want you to imagine your toolkit is close to you. Do you see your toolkit in your mind’s eye? What do you feel inside you? Do you hear it open and close? Do you smell anything? Perhaps it’s a mixture of all your senses.
Now, go a bit deeper. What color is it? Is it a standard-looking toolkit or more like a quilting bag? Perhaps it’s made up of neat, square cubbyholes. Or maybe it’s a tote bag or beach bag. Next, please open it. Focus on the sound it makes as you reach inside. Does it clang open? Does the fabric whisper? Do you feel a sense of security and calm when you open it? Only you know what your specific toolkit looks and feels like.
Now that you’ve got your recovery toolkit in your mind’s eye go ahead, and create separate spaces, whether that’s in the form of drawers, pockets, shelves, emotional spaces, etc., which is up to you. This will be where you can keep the individual things you learn on your journey.
Do you have to have a mental toolkit for your recovery to work? Absolutely not. But, if you’re like me, I like to have many different options to choose from, and I found if I had a mental place inside my head that I could mentally choose from, those things were more accessible to me.
It helps to practice this mindful exercise when you’re feeling calm, so it's easier to access when things feel a bit hairy.
This was very beneficial to me at the beginning of my recovery. Everything was so chaotic in my brain; I needed things to be very black and white. Very neat and orderly because I couldn’t accept a grey area yet. That concept was too foreign for me. Having a mental place to organize the tools I learned was a great mind trick for me. I hope it is for you too.
Recovery & Healing Go-Bag
The next step is creating a recovery and healing go-bag. It can be your go-to when you’re experiencing a trigger or if you’re feeling anxious.
Preparation is the key. I live on the coast and need to be prepared for the possibility of hurricanes. We have a hurricane kit tucked away in our closet. Suppose a hurricane comes barreling up the coast. In that case, we’re ready with flashlights, batteries, a crank radio, nonperishable food, water, or an evacuation plan.
Most of the time, we don’t need to use our hurricane kit, but it’s better to have it and not need it than to need it and not have it. The same holds true for our go-bag. We can use it to help us through moments of crisis.
We don’t want a natural disaster to happen, but we can be ready for it. Much like we don’t want a slippery slope of triggers or anxiety, we can be prepared for them if they happen.
You begin by tuning into your body. Be aware of the beginning signs of triggers and anxiety.
Is your heart racing?
Is your breathing getting shallow or quickening?
Are your thoughts racing or slowing down?
Are you hyper-focused or fixated on something?
Can you feel your thoughts turning negative?
Is there an odd sensation in your stomach?
Are you trembling?
What is your mind trying to tell you through your body?
If so, utilize your mental go-bag. Start by trying to step back, pause, and ground yourself. Take a moment to notice what’s around you. Be mindful of where you are, who you’re with, and your situation. Also, be aware if you’re trying to avoid anyone or anything, including emotions. Then use Mindfulness grounding techniques to relax, like deep breathing or guided imagery.
If Mindfulness isn’t working, you can utilize your physical go-bag. Let your imagination and your senses be your guide. Choose a bag, tote, backpack, or anything in which you can place some of your favorite comforting items that can easily be accessed.
Think of this go-bag as your emergency response kit for when your body sends out an SOS. Some people create several versions for home, work, school, and their car. Your go-bags don’t need to cost a lot of money to be effective, so let your creative juices flow!
It can help if the items inside engage all your senses. When you’re feeling anxious, you can reach inside and grab something, use it, and feel a bit better. If you’re still feeling triggered or anxious, reach in again, and use something else until you’re in a calmer state.
Go-Bag ideas:
Journal
Notepad
Sketchpad
Gratitude list
Favorite quotes and lyrics
Recovery book(s)
Non-recovery books
Favorite pictures (people, places, events)
Affirmation cards
Coloring book
Favorite t-shirt
List of numbers of safe people to call
Dryer sheet
Lotion
Intention candle
Small soft blanket
Favorite warm socks
Healthy snack
Fidget toy
Bottled water
If you have a question, please let me know. I’m happy to help, no strings attached!
Sending everyone happy and healthy vibes,
Laura
