In today’s episode we are talking about the Oh Shit Kit...and we mean the physical Oh Shit Kit. That box you go to when you are having a tough time. It’s no secret that we are all going through a hard time right now. The world is hurting, and our mental health warriors are struggling more than they ever have. So we thought it would be a really good time to talk about the creation of the physical tool kit that inspired this podcast from the beginning, so you can get some inspiration and be ready to create your own!
If you’ve listened to our earlier episodes, you will know that the idea for a physical OSK came from one of my therapy sessions. I was having panic attacks and was in some repetitively dangerous situations that led my emotions to become heightened and out of my control. I had started self harming as a way to cope with those emotions and so I was on a journey to learn how to remove myself and self soothe. In a session with my therapist we talked about creating a kit and the term ”The Oh Shit Kit” was coined. And it changed everything!
This kit has been useful to me in SO many situations. The red box in our teaser Thursday post is my own personal Oh Shit Kit. It travels with me, is constantly evolving and lives on show at the bottom of my bed so I can just grab it whenever I need a boost. It’s been useful to me in extreme situations...where I’ve been triggered in any aspect of my mental health. It’s helped me curb my need to self harm and it’s become a place in itself - an escape from anything negative so I can heal.
Ultimately, what it comes down to, is a two step process:
DISTRACT - an immediate first response to get you away from a negative or dangerous mindset.
SOOTHE - a way to truly take care of yourself by encouraging grounding through the senses.
Let’s dive into these concepts and how you can use them to create your own Oh Shit Kit!
DISTRACT
The beauty of DISTRACT is it’s immediacy. All of us have had those moments of pure panic. Some refer to it as the dread drop. Some get consumed by their thoughts. Some experience extreme heightened emotions. Some have panic attacks. The idea is that you go to your tool kit as a method of first response, the priority being getting you out of that panic mindset and grounded in the now.
TOOLS FOR DISTRACTION
Some ideas for distraction techniques are a list of progressive intervention techniques. These start with relying on others, and then end with the ones that rely on only you.
A list of names to call to talk things through. Maybe it’s a family member or a friend. But someone you can reach out to. Make sure to have had a conversation with them first about including them in your box so they are prepared and on board with being a first response.
A little card of hotline and warmline numbers: Have them written down. Maybe you have a booklet or a little laminated card or something. Print offs. Just have them handy.
Exercises you can do yourself. So you could have prompts to do each of the following exercises.
54321 grounding technique: Look around to find 5 things I can see, 4 things I can touch, 3 things I can hear, 2 things I can smell, and 1 thing I can taste.
Scanning exercise...physically look around the room moving your head and your eyes...scanning the room.
Name what you see...Another one I have a prompt for is name everything you can see. Literally just list it off, this helps to get you grounded in the current moment.
Alternate nostril breathing...you can have a link to one of Yoga with Adriene’s videos or just a prompt if you are familiar with it already. This is such a great one for calming the nervous system when we are in a place of crisis.
Prompt to visualize your safe place... I have a spot at this place called Chatsworth in England I go to in my mind. Waterfall, overlooking the grounds, just me and my cat. Find one that’s really soothing for you.
Square breathing...think in for 4, hold for 4, out for 4, hold for 4. Repeat as many times as needed.
You may also have some physical tools that help you get out of your mindset.
Leora uses an acupressure mat which she loves to get her grounded in the moment.
She also loves having a reminder to watch a show like The Office, or Schitt’s Creek that immediately make her laugh as it always lightens her mood.
If you still want more ideas, head on over to this great article about grounding techniques for the body when in a heightened state - 25 Grounding Techniques for Panic Attacks
There’s also great book about somatic experiences called Healing the Tiger by Peter Levine that gives some exercises as well.
SOOTHE
This is my favorite part. I love this because 1) it’s a little self indulgent but 100% completely necessary so I am all about it and 2), because you can use the senses for both grounding and soothing. Here are some ideas based on the 5 senses that we use often in our OSK’s!
TOOLS FOR SOOTHING WITH SENSES
TASTE
Maddie…
Fave chocolate...Terry’s chocolate orange or Red Velvet chocolate bar from Brennans in Madison. YUM.
Leora…
Hot tea is very calming and relaxing to me
I agree, chocolate...100%!
SMELLS
Maddie…
Lavender...something calming can be really powerful.
Room sprays … I have an awake spray from a place called Wildewood here in Hilldale, Madison. I also have Deep Sleep Pillow Spray. These have become part of my daily routine outside of my Oh Shit Kit actually!
Face masks - I love sheet masks for the sensory experience and also for the comedy value.
You can get just baked cookie smelling candles...I think from Hyvee! They are the bomb.
Leora…
My essential oil machine!
SIGHT
Maddie…
Photographs of happy memories that can ground me.
Encouraging letters from loved ones.
Your favorite book
“Freedom Is An Inside Job” by Zainab Salbi is always my first go to.
Daily Afflictions by Andrew Boyd was gifted to me and I love that as well.
A magazine you love - Bella Grace has some amazing activities, Happinezz is full of fun and Color or Magnolia can be really soothing as well.
Your vision board or a miniature version. This helps remind me of what life is left to live and also about my values.
The Book - The Boy, The Mole, The Fox and The Horse...the artwork is absolutely beautiful.
OOOOH there’s this new Jason Momoa coloring book...I’m just saying...it’s at Target. Go get it.
I also have decks that I pull from when I feel like I need a message from the universe.
Leora…
I’m personally a little challenged on this one...probably a photo of people/animals I love would be the only thing I would think of because I’m not a visually motivated person
TOUCH
Maddie…
I have a stress ball by “Stressed by design” and it’s orange and squishy and I love it. I think I got it from Paperchase...or the US equivalent
CBD Patch
Your fave comfy jumper. I have one I bought just for this purpose and it feels like I’m getting a hug every time!
Heating pad. I actually put it on my chest and find that really soothing.
Leora…
Gravity blanket
Mermaid pillows
Meds
SOUND
Maddie…
Piece of paper and write “CALM APP”
My friend just sent me a free course for meditation
Playlist on Spotify...get it ready. Love myself playlist which includes...
I Love Me by Demi Lovato
Love Myself by Hailey Steinfeld
Keep Your Head Up by Ben Howard
Good As Hell by Lizzo
Me Too or I Love Me by Meghan Trainor
Number One Fan By MUNA
Come and Get It - Selena Gomez
Roar - Kety Perry
I also love Me Bean and The Vicar of Dibley
Leora…
Funny podcasts for me - My Favorite Murder, And That’s Why We Drink, Do You Need A Ride... those are my go-tos.
MADDIE’S CURRENT OH SHIT KIT
DISTRACT
Sudoku puzzle book...I’ve used Sudoku for years...on planes etc. I have a book by my bed and in my kit.
Ice technique...maybe you have a prompt in there...piece of paper that says ICE just in case. It’s a really good distraction tool if you feel like you want to self harm.
Prompt to scan the room.
Bath bomb...get in the bath immediately. Pull yourself out of that panic state. Go to Lush and get one that feels really yummy!
Warm line numbers in there - readily available, just in case.
SOOTHE
Sight:
Two card decks
Gabrielle Bernstein’s The Universe has your back card deck
Michael Singer’s The Untethered Soul card deck
I will go into each one and pull out a card that I feel drawn to and see what the message is.
Last night...GB’s was “Oneness is my true nature” and Singer’s was “Let go. No matter what it is, let go.
Letters from loved ones - one from my girlfriend, one from my best friend, some old cards from my Mum and a letter from my sister that I now actually keep in my purse with a prompt in my Oh Shit Kit
Affirmations from loved ones - my friend Emily gave me some that I keep in there.
“Fear is a liar” quote which is by my Oh Shit Kit and at the bottom of my bed.
There's a book called “The Rituals by Natalie Macneil and it’s beautifulllll - ”simple practices to cultivate well-being, deepen relationships, and discover your true purpose.”
Smell:
Lavender eye pillow and roll on. I have the Jane Inc one from Anthropologie and I ADORE IT. I actually bought it in Chicago before I was due to fly home last time and it was huge in keeping me calm and getting me grounded.
Anything volcano - I have hand lotion and a candle
Sound
Music - my CD because it reminds me how far I’ve come.
Jose Gonzales - Crosses is a big song for me.
I also have Alanis Morissette if I’m feeling sassy and mad. The classic Jagged Little Pill of course!
Prompts to log on to the CALM app and do a meditation.
Touch
EFT prompt card - Emotional Freedom Technique. One gentleman that goes to zumba with me offered to teach me for free and it’s been such an incredible tool!
CBD patch from a good friend
Jade face roller - I loooove that it soothes my skin and is cool to the touch.
Stress ball - it’s like an orange cat! It’s the best.
Taste
Pop rocks? They turn into gum lol.
We would LOVE for you to create your own physical “Oh Shit Kit” so it can bring you some light on hard days. Take a picture of what you’ve gathered and share it with is on social media/in the comments and tell us how you are finding comfort through Distract and Soothe!