How to make an epic self-care kit


Don’t you sometimes wish you had an emergency first-aid kit, only for your emotions?

Instead of using cake as a band-aid for your emotional bumps and scrapes, you can choose to soothe yourself in other ways.

Today you’re going to learn how to make a non-food self-care kit. It’s going to function as a little emergency emotional first-aid kit and helps take that pressure off food.



Don't you sometimes wish you had an emergency first-aid kit, only for your emotions? Learn to make an epic self-care kit to help you feel safe and uplifted, and help you not turn to food when you're upset.



Why make a self-care kit?

Self-care is where it’s at.

Your emotional eating, stress eating, comfort eating… any type of unwanted eating is happening because you have unmet needs.

These needs may be

  • physical
  • mental 
  • emotional 
  • social 
  • spiritual 

or any combination of the above.

One of my main aims with this blog, and in my work, is to give you different ways that you can work on noticing and identifying these needs, open a dialogue with them, understand and feel them, and then fill them in a joyful and empowering way.

And through that fulfillment, heal your relationship with food.

Self-care is integral to this journey – and something that takes practice. So, make some non-food self-care options really easy for yourself.

One way to do this is with a self-care kit.

A self-care kit is a collection of items and ideas that make you feel safe, cared for, and just… good. It’s easy to make, and I’ve found it an awesome addition to my journey.



How to make your self-care kit

Start off by finding, buying, or making somewhere to keep your self-care kit. This could be a box or basket, maybe a drawer… I even saw a super cute one in an old briefcase!

When you’ve got your space, which you might want to decorate or make special in some way, fill it with things that make you feel amazing. It’s that simple.

I love to use a ‘5 senses’ approach to filling my self-care kit. Appealing to your different senses helps keep the kit interesting and varied – and can help address those times when we get too focused on one sense. It’s also powerful to bring things back to your 5 senses when you’re feeling really ‘stuck in your head’. Embodiment is a wonderful tool.



Some ideas for your kit:

Sight: photos, postcards, old greeting cards, colors you love, mementos filled with fun memories.

Smell: Perfume, scented candles, room freshener, shower gel samples.

Touch: Hair brush, massage bar or moisturizer, warm socks.

Taste: Special toothpaste, lip balm, lip scrub, gum.

Sound: A list of your fave feel good songs, a poem you love, a note reminding you of an encouraging voice memo you made on your phone.

Spirit: Song lyrics, poems, love notes, quotes.

Here’s a printable worksheet for you to plan out your self-care kit. Click the image to download. You can also go check out my self-care kit Pinterest board for some more ideas.


Don't you sometimes wish you had an emergency first-aid kit, only for your emotions? Learn to make an epic self-care kit to help you feel safe and uplifted, and help you not turn to food when you're upset.


Go around your house and collect some of these things, make some lists, or go out to a nice store and stock up on goodies for your self-care kit. Put them in your chosen container and keep it somewhere you can grab it easily.

The next time you’re in need of some emotional triage, head for your self-care kit and see what speaks to you.



My self-care kit

This is my personal self-care kit.


Don't you sometimes wish you had an emergency first-aid kit, only for your emotions? Learn to make an epic self-care kit to help you feel safe and uplifted, and help you not turn to food when you're upset.



The sky’s the limit. Go and make an epic self-care kit.

Then come join the Facebook group and share a photo of your creation – I’d love to see it!


About Samantha

Hello! I'm Sam and I'm an Eating Psychology Coach. I work with women who struggle with emotional eating and weight loss to develop new strategies and lifestyles so they can stop using food to cope, lose weight, and eat happy.

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