Imagine having a difficult day. Your thoughts are racing, your shoulders feel tense, and even the smallest task seems overwhelming. You know you need a moment to reset, but cannot quite decide what would help.
Now imagine having a few simple things ready: a calming playlist, the number of someone you trust, a breathing exercise you have practised, and a reminder that you do not have to manage everything alone. That is the idea behind a personal mental health toolkit.
Just as you keep a first aid kit for minor physical injuries, you can put together practical resources to support your emotional wellbeing. It need not be expensive, complicated or perfect. And it is not a substitute for professional mental health care.
What is a mental health toolkit?
A mental health toolkit is a personalised collection of coping strategies, comforting items, supportive contacts and useful resources you can turn to when life feels stressful. It might be a physical box, notebook, folder on your phone, or an accessible list. The important thing is that it contains things that are genuinely helpful to you.
1. Start with people you can reach out to
Sometimes the most helpful resource is another person. Include the contact details of people you trust, such as a friend, family member or someone who listens without judging. You might also save the details of your GP or local mental health services.
In the UK, you can contact Samaritans free on 116 123 for emotional support. If you need urgent help but it is not a life-threatening emergency, NHS 111 can help you find appropriate care. Call 999 in an immediate emergency. You do not have to wait until things become unbearable before reaching out.
2. Include a few comforting items
Comfort does not always come from complicated techniques. Sometimes it is something familiar that helps you feel more settled. Consider keeping:
- A notebook for writing down your thoughts
- A photograph that brings back a comforting memory
- A favourite playlist
- A soft blanket or another comforting sensory item
- A short message or quote that helps you feel encouraged
These items will not remove every difficult emotion, but they can provide a small sense of familiarity during an overwhelming moment.
3. Learn a breathing technique you can use
When you feel stressed or anxious, you may notice changes in your breathing. Taking slow, comfortable breaths can help some people feel calmer. One technique you could try is box breathing:
- Breathe in gently for four counts.
- Pause for four counts, if comfortable.
- Breathe out gently for four counts.
- Pause again for four counts, if comfortable.
Repeat a few times without forcing your breathing. If holding your breath feels uncomfortable, skip the pauses and focus on gentle, unhurried breathing instead. Stop if you feel dizzy or unwell. The aim is not to breathe perfectly; it is to give yourself a moment of attention and calm.
4. Try grounding when your thoughts feel overwhelming
Have you ever been physically present somewhere while your mind is busy replaying yesterday or worrying about tomorrow? Grounding exercises encourage you to bring your attention back to your immediate surroundings. A popular example is the 5-4-3-2-1 technique. Pause and notice:
- 5 things you can see
- 4 things you can feel or touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
There is no need to rush or find perfect answers. You might notice the colour of a wall, your feet on the floor, or traffic outside. Grounding is a coping tool some people find helpful. It is not a guaranteed way to stop panic or anxiety, and it does not replace treatment.
5. Keep a small collection of digital resources
Your phone can be part of your toolkit too. Save a relaxing playlist, a guided relaxation recording, links to trustworthy mental health information, or a note containing coping strategies that have worked for you before.
Useful UK resources include NHS Every Mind Matters, Mind and the Mental Health Foundation. Choose resources that leave you feeling informed and supported rather than overwhelmed.
6. Remember the everyday foundations of wellbeing
A mental health toolkit is not only for moments of crisis. It can remind you of small, ordinary habits that support your wellbeing: sleep, regular meals, hydration, enjoyable movement, time outdoors and staying connected with people. These habits are not cures for mental health conditions. They are part of looking after yourself alongside other support you may need. On difficult days, doing one manageable thing may be enough.
7. Add a few compassionate reminders
When you are overwhelmed, your inner voice can become unusually critical. Consider writing down a few reminders that feel believable to you:
- I can take one step at a time.
- I do not need to solve everything today.
- It is okay to ask for support.
- A difficult moment does not define my whole day.
You do not have to force yourself to feel positive. The purpose is to respond to yourself with a little more kindness.
How to make your toolkit work for you
Start small. Choose three or four resources you think you might actually use. Keep them somewhere accessible. Try them during calmer moments so they feel more familiar when you need them. Review your toolkit occasionally; something that helped last year might not be what you need today.
Most importantly, remember that a toolkit is support, not a test of how well you are coping. If your symptoms are persistent, worsening or interfering with everyday life, speak with a qualified healthcare professional.
A final thought
You cannot prepare for every difficult day. Life will still bring uncertainty, disappointment and unexpected pressure. But having a few trusted resources ready can make those moments feel a little less difficult to navigate. Your mental health toolkit does not need to look like anyone else’s. It only needs to be useful, realistic and kind to the person who will reach for it—you.
A question for you: If you were putting together your own mental health toolkit today, what is the first thing you would include?
References and further reading
- NHS Every Mind Matters
- NHS: Breathing exercises for stress
- Mind: Mental health information and support
- Mental Health Foundation
- Samaritans
This article provides general educational information and does not replace individual medical advice, diagnosis or treatment.
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