Building a "Bad Day" Toolkit - What is in yours?

[Guest_10343]

Hi everyone,

I’ve been reading through the threads here and finding so much comfort in knowing I’m not alone.
I wanted to start a discussion about preparation. I’ve noticed that when my anxiety is peaking or the "black dog" visits, I get terrible decision fatigue. I know I should do things to help myself, but I can’t figure out what to do in the moment.

So, I’ve been trying to create a mental (and physical) "Bad Day Toolkit" a short list of things I can turn to without having to think about it.

My toolkit currently looks like this:

• Sensory: A weighted blanket and noise-cancelling headphones (absolute lifesavers).
• Movement: Just sitting outside in the sun for 10 minutes (even if I don't go for a walk).
• Comfort: Re-watching a TV show I’ve seen 100 times because it’s safe and predictable.

I’m looking for more ideas to add to the list. What is in your "Bad Day Toolkit"?

[melodica]

Hello, I use a variety of tools to help on bad days. I use music a lot, especially soundscapes like waves or nature sounds. I also journal my feelings and get as much out as I can. I sit by the ocean, eat my favorite foods, and try to meditate.

[trying_my_best]

Hi! 

I absolutely love this idea!! I have actually yet to think of a formal tool kit for myself but would love to follow along and see what everyone else thinks of! However I can offer the small things I do that make me feel good, or the small things I add into my week to ensure I am taking care of myself when I don’t feel like it! 

1. A bath, I work a job where I’m on my feet all day and sometimes a bath is perfect to calm my muscles and mind
2. crafting, most especially crochet when I have a project in mind. 
   
3. Watching a funny or comfort movie/tv show
4. cuddles with my pet cat Callie

I look forward to seeing what everyone puts in there kits! 

[Eagle Ray]

Hello and great to hear everyone’s ideas!

One that comes to mind for me is putting on some favourite songs and dancing to them. This can feel difficult at first if feeling depressed as it can feel hard to mobilise to that energy shift. However, I find once a favourite song starts playing I begin to lift already and my body starts to want to move. Then after just one song I’ve started to feel quite a lot different. Then I think of another favourite song, then another etc. This can also be good exercise on those days I don’t feel up to leaving the house. Occasionally on a bad day I haven’t felt able to shower and put on day clothes. But dancing in pyjamas is completely fine! I think the hardest thing about depression can be the way it freezes us, both the mind and body, so we just feel stuck. So dancing to a favourite song is definitely a go to for me, especially when I’ve been stationary for a long time. I might need to curl up in a ball for a while, but eventually movement is possible and then very helpful.

[Quercus]

What a fantastic idea for a thread!

my toolkit has grown over the years as what works one day might not work for the next month. So options are good.

1. My animals. We have chickens, guinea fowl, turkeys, a cockatiel, a rescue kookaburra, a dog and had rabbits (until the calici wiped them all out). They are my lifesavers. Not just to cuddle but because they need you to look after them regardless of whether you want to get out of bed or not.

2. Craft. Whether it is beading, painting, card making, sewing, drawing, scratch art, pottery, diamond art, calligraphy, origami. Ive got a collection of supplies and can usually find something to help.

3. Sleep. Sometimes nothing works and I just say stuff it and go to bed.

4. Gardening.

5. Lego. Absolutely love it and this never fails to help.

6. Cleaning. Stupid maybe but I zone out and put a podcast on or audio book and just slowly tidy up.

7. Bath and a cup of tea. 

8. Playing a game. My favourite is scrabble which is a great distraction.

9. Going outside. Im not a huge fan of exercise really but a wander around the bush, looking for orchids and touching the leaves is calming to me. 

10. Comfort food or cups of tea. 

11. Sitting on the swingseat or the hammock outside.

12. Volunteer work. I set up before my kids karate classes, help at fundraising stalls, go to the roadside clean up activities. Am not a people person but meeting friends once a week helps.

13. Writing. I write the monthly news article for our karate club for the local paper. 

14. Photography. This is a godsend. 

15. Watching documentaries or reading non fiction especially about nature or unusual places in the world.

16. Taking a break from all news or technology. 

There are more but thats what comes to mind.