Sensory Self-Soothe Boxes: A Tool to Reduce Anxiety and Panic

Who Can Benefit?

Sensory self-soothe boxes are particularly beneficial for individuals who experience panic attacks, have physical symptoms of anxiety, or struggle to calm down during periods of distress. These boxes provide a ready-made set of tools to help manage anxiety through sensory engagement.

How to Create a Sensory Self-Soothe Box

When you’re feeling calm, prepare a sensory self-soothe box by filling an empty shoebox with items that engage all your senses:

  • Taste: Include comforting snacks like chocolate or grounding items like mints or tea bags.
  • Smell: Add calming essential oils, hand creams, or perfumes.
  • Touch: Incorporate stress balls, fidget toys, or soft items like a small cuddly toy.
  • Hear: Create a prompt card for your calming playlist or list songs, podcasts, or soundscapes that help you relax.
  • See: Include photos of loved ones, motivational quotes, or letters of encouragement.
  • Extras: Add a list of distractions, helplines, or apps that provide support during challenging times.

The Science Behind Sensory Self-Soothe Boxes

Anxiety activates the sympathetic nervous system, leading to the release of stress hormones like cortisol and adrenaline, which exacerbate feelings of panic. Engaging your senses with calming stimuli can help counteract this response by soothing the nervous system. However, when anxiety is overwhelming, logical thinking becomes difficult. A pre-prepared self-soothe box makes it easier to access tools that can help manage these physical and emotional responses.

Reference

Lisette, C. (2023). The Bipolar Disorder Journal: Creative Activities to Keep Yourself Well. Jessica Kingsley Publishers.

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