Emergency Calm Kit
Your portable peace for overwhelming moments
Physical Items (Keep in handbag/car)
Sensory Soothers
- Small bottle of lavender oil (dab on wrists)
- Stress ball or fidget toy
- Photos of calm moments with your child
- Packet of strong mints
- Soft fabric square
Emergency Cards
- “My child is learning to communicate” cards
- NHS phone numbers
- Trusted friends’ numbers
- Your child’s favourite things list
Comfort Items
- Chocolate (non-negotiable)
- Herbal tea bags
- Tissues
- Hand cream
- Hair tie
Digital Emergency Kit (Save in phone)
Quick Access Contacts
- Partner (work and mobile)
- Your mum/trusted family
- Childminder/nursery
- GP surgery
- Local A&E
Calming Apps
- Headspace (if you like guided meditation)
- Spotify playlist titled “Calm Mum”
- Voice memos of your child laughing
- Photos from good days
Emergency Mantras (Screenshot these)
- “This is hard, but I can do hard things”
- “My child is not giving me a hard time, they’re having a hard time”
- “I don’t have to be perfect, I just need to be present”
- “This feeling will pass”
- “We can repair whatever happens”
At-Home Emergency Kit
Kitchen Drawer Kit
- Chamomile tea
- Honey (for tea and blood sugar)
- Dark chocolate
- Notebook and pen
- Timer (for 5-minute breaks)
Bedroom Kit
- Essential oils
- Soft blanket
- Journal
- Ear plugs (for overstimulation)
- Sleep mask
Environmental Changes
Create Calm Spaces
- One corner that’s always tidy
- Plants (if you can keep them alive)
- Soft lighting options
- Comfortable seating
- Books that make you feel less alone
Reduce Overwhelm
- Turn off news notifications
- Unfriend negative social media accounts
- Use “do not disturb” modes
- Create phone-free zones
- Simplify daily routines
Use Instructions
When Everything’s Fine (Prevention)
- Review kit monthly
- Practice techniques weekly
- Update phone numbers
- Replace expired items
When You’re Overwhelmed (Emergency)
- Use STOP technique first
- Choose one item from kit
- Don’t judge yourself for needing it
- Remember: this is self-care, not selfish
After the Crisis (Recovery)
- What helped most?
- What would you add?
- What wasn’t useful?
- Plan for next time
Remember
Your Emergency Calm Kit isn’t about preventing all difficult moments. It’s about helping you navigate them with more grace and less self-judgment.
You’re not weak for needing support tools. You’re wise for preparing them.