Category: Emergency Kit

All content related to Emergencies

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Emergency Kit

The “STOP” skill

When you are really upset, you can be impulsive and do things you might not normally do and regret later. STOP is a way of just creating a moment of time when your thinking can kick in and you can make better decisions.

If you’ve ever played ‘freeze’ before, you’ll get the idea quickly!

Instructions

Stop

Do NOT just react. STOP! Freeze! Do not move a muscle. Your emotions may try to make you act without thinking. STAY IN CONTROL.

Take a step back

Take a step back from the situation! Take a break! Let go. Take a deep breath. Do not let your feelings make you act impulsively.

Observe

Observe! Notice what is going on inside and outside you. What is the situation? What are your thoughts and feelings? What are others saying and doing?

Proceed mindfully

Act with awareness. ‘In deciding what to do, consider your thought and feelings, the situation, and other people’s thoughts and feelings. Can you see what you need to do right now just to deal with the immediate situation. If you can…..just take the next step carefully.

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Emergency Kit

Self Soothe

Have you ever thought how good your senses are for picking up danger? Well, we they work the same way for helping us sense when it is safe. Self-soothe is about signalling your body and brain that you are relaxed, calm and more in control. Are you ready for a scavenger hunt with a difference?

The Sensory Scavenger Hunt: your mission is to track down a list of items that you can keep in your self-soothe kit box! They are all connected by your senses, so you can really feel surrounded by your favourite things!

Smell

Being around smells you enjoy can also make you feel better. You could try smelling your favourite perfume, favourite food, or cooking ingredients.   

Vision

Some people find it soothing to look at beautiful things such as nature, a sunset or a pretty view of town. Have a look through magazines, photographs or books or think about what you can save on your tablet or laptop. If you have favourite colours, try and collect different items of that colour or have some paints or pens so you can create pictures using all of them.

Hearing

Sounds can be relaxing and uplifting. This could be anything from your favourite playlist to or sounds from nature. Be mindful while you are listening to the music, let your thoughts just come and go.   

Taste

Try to think of your favourite food and treat yourself to it. Sweets are an obvious choice, but also try and find a range of things to chew, suck or crunch. Remember, it can sometimes help to drink a soothing drink, like hot chocolate or tea. Eat slowly, mindfully and taste every bite. 

Touch

It can be soothing to feel a comfortable sensation against your skin. This could be taking a bath (put bath bombs or bubble bath in the box) or objects you like to hold, squeeze or feel. Maybe don’t put the cat in the box though!

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Emergency Kit

Muscle Relaxation

When we have feelings that are really strong and intense, our bodies get tensed up and clenched even without us noticing. If our bodies can relax, our brain gets the message that the danger has passed and that we are ok.

There’s a really cool routine that you can learn, that you can do without anyone even noticing. It’s called ‘muscle relaxation’ and it is a great Emergency skill to have in your box!

This film will coach you how to do, so it’s in your kit whenever you need it. 

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Emergency Kit

Coping with Nightmares

There are lots for all of us to get used to, and lots of things that we might be worried about. Even when we try not to think about them, our brains are very good at storing them up and this can come out in our dreams.

Nightmares are films and pictures that our brain plays at night to help us learn or work through things that are scary or overwhelming. When we wake up, it can feel scary and even feel real. If it happens to you, it’s good to have your Emergency kit nearby. Here’s what can help:

Breathe, practice your paced breathing, watch the video to remind yourself.

Stamp your feet on the ground and remind yourself where you are right now.

Reach out for your self soothe kit, that favourite toy, song, picture or smell.

Look around your room and name out loud what you see, smell and hear.

Rub your arms and legs or wrap yourself in your blanket, its good to feel the edges of your body and remember you are ok.

If you feel unsafe, it can also be good to go and speak to a trusted adult, even if you have to wake them up.

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Emergency Kit

Paced Breathing

If there’s one thing we always carry around with us that can help when we’re feeling distressed, it’s our breathing! When you your emotions are intense, our breathing becomes short and shallow. If we can slow it down and breathe deeply, it actually helps calm down the nervous system. It helps to feel more steady again and have a feeling of safety.

Here’s some great videos…

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Emergency Kit

Ice Challenge

If you ever get to the point when you are boiling over with anger or upset, there’s one thing that works every time. If you put something very cold on your face and hold your breath, your body automatically slows right down, as if you’d fallen into a frozen river. If you learn how to use it, it’s like the ‘999’ skill. Try it first when you’re feeling ok, and you’ll automatically know how to use it when you’re too stressed to think.

Before you take the challenge, make sure you have a few things ready. You’ll need to make sure you have ice-cubes ready from the freezer, a washing up bowl or the sink will do, a timer on your watch or clock and of course a towel…….you’re going to get a wet face and hair if you do it properly!

Step 1: fill the bowl with cold water and add the ice. Leave for 5 minutes to let it get really cold. The colder the water, the more you will feel the effect.

Step 2: set the clock for 30 seconds and have someone ready to time.

Step 3: Get ready to do the challenge…5….4….3….2….deep breath!…..1……and dive!

Step 4: Hold your face in as long as you can. If you have to come up to take another breath, just dive back in until you hear the timer.

Step 5: Nice job! You did it. Find a chair and hold your face in the towel to dry off. Now sit up straight and notice the sensations you feel in your body.

Step 6: Get another member of your family to take the challenge too!

Remember: when you hold your breath and dive into cold water, you trigger the ‘mammalian dive reflex that happens to all mammals. This is a natural response that slows down our heart rate.

Other ways you try:

  • Place a cold pack from the freezer over your eyes, temples and cheeks.
  • Have a frozen wet flannel, or bottle of water in the freezer ready to use when needed, or even use a bag of frozen peas on your eyes, temples, and cheeks
  • Or take a cold shower – GIVE IT A GO!!
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