Emotional First Aid Toolkit
The journey of recovery from Anxiety and Depression requires you to do the work.
Come out of stress and use the toolkit to rebalance.
Here is the emotional first aid toolkit that will help and support you.
Use the items listed on here when ever you feel you need them.
There is no single solution that will fix, you need to be able to try and use many different approaches over a considerable time as they all have their benefit.
Understand your nervous system
Your nervous system has two main branches: one that helps you rest, digest, and restore, and another that helps you fight, flee, or freeze in response to threat.
Medically, these are known as the parasympathetic (rest and digest) and sympathetic (fight or flight) systems.
You can also think of them as the difference between being in an
emotional survival state versus a
logical, balanced state.
Emotions such as anger, fear, sadness, and anxiety belong to that survival side — they’re your body’s way of trying to protect you. But sometimes the body can get stuck in survival mode, and that’s when ongoing stress or physical symptoms begin to appear.
When you start to understand that the sensations of panic, racing heart, trembling, or fear are simply your nervous system doing its job too well, they lose some of their power. Instead of fearing the sensations, you can meet them with curiosity and compassion:
“This is just my body trying to keep me safe.”
That shift in understanding — from fear to acceptance — is deeply healing. Because with understanding comes awareness, and with awareness comes power.
Bring about more calm
Calming Through the Body
Your body is the fastest way to signal safety to your mind.
- Deep, slow breathing — Try “4-6 breathing”: inhale for 4 seconds, exhale for 6. Longer exhales tell your body you’re safe.
- Progressive muscle relaxation — Tense and release each muscle group from head to toe to discharge built-up tension.
- Gentle movement — Stretching, walking, yoga, tai chi, or shaking out your arms and legs helps release adrenaline.
- Cool water reset — Splash your face with cool water or take a brief cool shower; this activates the vagus nerve and slows your heart rate.
- Grounding through touch — Place a hand on your heart or belly and notice your breath moving beneath it.
Calming Through the Mind
Shift your inner dialogue and attention to help the body feel safe again.
- Name what you feel — Simply saying, “I feel anxious,” helps your brain process the emotion instead of being controlled by it.
- Reassure yourself — Use gentle affirmations like: “I’m safe right now,” or “This feeling will pass.”
- Focus on the present — Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Guided imagery or meditation — Visualize a calming place (like lying in warm sunlight or floating in water).
Calming through your senses
Your senses are direct pathways to the nervous system.
- Soothing sounds — Gentle music, sound bowls, nature sounds, or humming all calm the vagus nerve.
- Aromatherapy — Scents like lavender, bergamot, and chamomile can have a mild calming effect.
- Warmth or comfort — A warm bath, cup of tea, or cozy blanket signals safety.
- Gentle light — Dim lights, candles, or natural light help reduce overstimulation.
Calming Through Connection with others
Safety and calm often return through relationship that make us feel safe.
- Talk to someone you trust — Sharing what’s happening out loud reduces the body’s stress load.
- Hug or hold — Physical touch from a safe person (or even a pet) releases oxytocin, the “calm and connect” hormone. (at least 20 seconds)
- Be kind to yourself — Speak to yourself as you would to a friend who’s scared or anxious.
Take your medication
If you’ve been prescribed medication by your doctor, never stop or adjust it without medical guidance. However, it’s important to stay informed — all medications can have side effects, and sometimes they may even worsen certain symptoms in sensitive individuals.
It can be helpful to regularly review your medication plan with your doctor, especially if you’ve been on antidepressants, beta-blockers, or antipsychotic drugs for a long period. These medicines can be very beneficial, but in some cases, they may require gradual and supervised adjustments if you decide to come off them.
Personally, I made a commitment to work closely with my doctor and aim for no more than 12 months on certain medications, due to my coeliac condition and gut sensitivities. Everyone’s journey is unique — what matters most is finding a balance that supports your health and wellbeing.
If you’re taking natural or herbal supplements alongside prescription medications, always check with your GP or pharmacist first. Some herbs, such as ashwagandha, can interact with medications like beta blockers or antidepressants.
The key is open communication with your healthcare team — so you can feel empowered, informed, and supported in your healing process.
Use the NHS website to check details about your medications.
Sound Therapy
Sound therapy is a gentle and effective way to help soothe an anxious nervous system. When stress or trauma causes the body’s internal energy to feel scattered or “out of tune,” sound and vibration can help restore balance.
Every cell in your body responds to vibration — it’s part of our natural design. This is why being around joyful, calm people can lift your mood, while spending time in low or heavy environments can have the opposite effect.
Sound works in a similar way: the frequencies of higher emotional vibrations — such as peace, love, and joy — can encourage your body to resonate at a more harmonious level.
Even water is influenced by vibration and emotion, and since the human body is about 70% water, it makes sense to treat it with care, respect, and positive energy. By surrounding yourself with uplifting sounds, music, and environments, you invite your body’s cells to respond to life with greater ease and flow.
Use You Tube to find music channels that match higher frequencies such as Simply Hypnotic.
Dont be afraid to sleep
Sleep truly is nature’s medicine. During rest, the body and mind restore themselves — the subconscious processes emotions, repairs tissues, and resets your internal balance. When we sleep deeply, feelings of anxiety or low mood can soften as the brain naturally restores emotional harmony.
If you’re struggling to fall asleep, remember: your emotional first-aid toolkit is always available — even in the middle of the night. You might try journaling, gentle stretching, reading, deep breathing, or listening to calming music. These small acts help quiet the nervous system and prepare the body for rest.
And don’t forget — sleep during the day is also allowed if your body truly needs it. Rest isn’t laziness; it’s healing.
If you’re not taking prescribed medication for sleep and continue to experience insomnia, you could speak with your GP or pharmacist about natural options that some people find supportive — such as magnesium, valerian root, chamomile, St John’s wort, ashwagandha, or melatonin.
However, it’s important to check for interactions with any other medications or health conditions before using supplements. For example, some doctors may recommend certain
antihistamines that can cause drowsiness, but these should only be taken under medical guidance.
Use you tube to find a sleep meditaton or relaxing music. The key is to listen — to your body, your mind, and your healthcare team. Rest is not a luxury; it’s a vital part of healing and happiness.
Cold Water to drink
Sound therapy is a gentle and effective way to help soothe an anxious nervous system. When stress or trauma causes the body’s internal energy to feel scattered or “out of tune,” sound and vibration can help restore balance.
Every cell in your body responds to vibration — it’s part of our natural design. This is why being around joyful, calm people can lift your mood, while spending time in low or heavy environments can have the opposite effect.
Sound works in a similar way: the frequencies of higher emotional vibrations — such as peace, love, and joy — can encourage your body to resonate at a more harmonious level.
Even water is influenced by vibration and emotion, and since the human body is about 70% water, it makes sense to treat it with care, respect, and positive energy. By surrounding yourself with uplifting sounds, music, and environments, you invite your body’s cells to respond to life with greater ease and flow.
Use You Tube to find music channels that match higher frequencies such as Simply Hypnotic.
Cold Showers
Cold exposure is a form of
hormetic stress — a small, controlled challenge that trains your body to handle stress better.
Short bursts of cold (like a 30-second cold shower or ice bath) trigger the release of
norepinephrine, a neurotransmitter that improves focus, alertness, and mood.
Over time, this helps regulate your stress response, making you
less reactive to daily stressors.
Cold exposure can temporarily boost dopamine and endorphins, creating a mild, natural “lift” in mood.
That’s why people often feel energized, refreshed, and mentally clear after a cold shower or ocean swim.
Some studies show regular cold exposure may even help with symptoms of mild depression or fatigue — though it’s not a substitute for therapy or medication if those are needed.
Because cold exposure first activates the sympathetic nervous system (alertness and “fight or flight”) and then triggers parasympathetic rebound (calm and recovery), it teaches your nervous system to switch between stress and relaxation smoothly — improving overall regulation.
- Always start gently: lukewarm → cool → colder over time.
- Avoid long cold exposure if you have heart issues, Raynaud’s, or certain chronic conditions.
- Never combine extreme cold with breath-holding or hyperventilation without guidance (can cause fainting).
- Listen to your body — mild discomfort is fine, shivering or dizziness is not.
Cold Water Reset Routine
Step 1: Ground and Prepare (30 seconds)
Sit or stand comfortably.
Take 3 slow breaths — in through your nose for 4 seconds, out through your mouth for 6 seconds.
As you exhale, say quietly in your mind:
“I’m safe. I’m coming back to balance.”
Let your body soften a little with each breath.
Step 2: Cool Water Activation (60–90 seconds)
Choose one of the following options depending on where you are:
Option A — Facial Splash
Fill a bowl or sink with cool (not icy) water.
Submerge your face for 5–10 seconds, or splash the cool water over your cheeks, forehead, and neck several times.
Focus on the temperature and sensation — this triggers your vagus nerve, signaling safety and calm.
Option B — Cool Shower Finish
After a warm shower, turn the water cool (not freezing) for the final 30–60 seconds.
Let the cool water run over your neck, upper chest, and back — areas rich in nerve endings.
Breathe deeply and slowly as the cool water hits your skin.
Notice the initial alertness, then the calming wave that follows.
Option C — Cool Compress
If you’re at work or can’t get wet, use a cool damp cloth on your face or back of the neck for about a minute.
Combine it with slow breathing.
Step 3: Rebalance and Rewarm (30–60 seconds)
After finishing, wrap yourself in a towel, blanket, or warm clothing.
Sit quietly and feel the warmth return — this rewarming phase deepens the parasympathetic (calming) response.
Take a final deep breath and notice how much lighter or clearer your body feels.
When to Use It
Before bed (to calm a racing mind).
After an argument or stressful call.
Midday slump for a mental “reset.”
Before meditation or journaling to center yourself.
Breathwork
1. Breath Is the Bridge Between Body and Mind
When you’re anxious or under stress, your sympathetic nervous system (fight, flight, or freeze) takes over — your breathing becomes fast, shallow, and high in the chest.
By consciously slowing and deepening your breath, you activate your parasympathetic system (rest and digest), which lowers heart rate, reduces muscle tension, and signals to the brain:
“I’m safe now.” In this way, breathing is like a remote control for your nervous system.
2. It Stimulates the Vagus Nerve (Your Body’s Calming Pathway)
The vagus nerve is a major player in calming your system.
When you take slow, controlled exhalations, it sends signals from the lungs and diaphragm up to the brainstem, triggering parasympathetic activity.
That’s why techniques emphasizing longer exhales — such as 4-7-8 breathing — create an immediate sense of calm.
3. It Balances Oxygen and Carbon Dioxide
Rapid, shallow breathing can lower CO₂ too much, which makes you feel light-headed or anxious.
Slow, rhythmic breathing restores balance, optimizing oxygen delivery to the brain and tissues — supporting clarity and emotional steadiness.
4. It Rebalances Heart Rate Variability (HRV)
HRV measures the variation in time between heartbeats — a key indicator of nervous system flexibility.
Slow, rhythmic breathing (about 5–6 breaths per minute) improves HRV, which means your body can shift more easily between stress and relaxation — a sign of resilience and emotional regulation.
5. It Trains Stress Recovery
Each time you use breathwork to calm yourself, you’re teaching your nervous system that it can move safely from activation back to rest. Over time, this builds neural pathways of safety — so you recover from stress faster and stay calmer under pressure.
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