A Recovery and Healing Toolkit

A recovery and healing toolkit is perfect for those challenging, anxiety-producing moments when you feel like things are getting out of your control. It’s a place to mentally and physically store the tools you’ve picked up along the way. It consists of three areas: a mindfulness exercise, creating a go-bag, and being aware of your body. I’ll go over each one in detail.

I keep my toolkit full of fresh, new ideas and rotate them out so they don’t get stale. Because if I’ve used something for too long, I find I don’t appreciate it as much, and then I don’t benefit from it. I’ve also learned to store things in my toolkit that I thought I’d never use. I do this because I turned my nose up at twelve-step groups at the beginning of my emotional sobriety journey. I attended one briefly, and someone said something I didn’t like (although it was completely accurate), and I decided I’d never go back. My ego was big enough to keep me out of the rooms for nearly a year. What a year that turned out to be. Not only did I do myself a lot of emotional damage during that time, but I also delayed my recovery and healing. All because of my ego.

Mindfulness Exercise
If you’re into mindfulness exercises, I invite you to try an exercise on my
podcast. If this isn’t your thing, no worries. You can move on to the next part.

This exercise was beneficial to me at the beginning of my recovery. Everything was so chaotic in my brain; I needed things to be very black and white. Very neat and orderly because I couldn’t accept a grey area yet. That concept was too foreign for me. Having a mental place to organize the tools I learned was a great mind trick for me. I hope it is for you too.

Recovery & Healing Go-Bag
The next step is creating a recovery and healing go-bag. It can be your go-to when you’re experiencing a trigger or if you’re feeling anxious.

Tune Into Your Body
Preparation is the key. You begin by tuning into your body. Be aware of the beginning signs of triggers and anxiety.

• Is your heart racing?

• Is your breathing getting shallow or quickening?

• Are your thoughts racing or slowing down?

• Are you hyper-focused or fixated on something?

• Can you feel your thoughts turning negative?

• Is there an odd sensation in your stomach?

• Are you trembling?

• What is your mind trying to tell you through your body?
  

  If so, utilize your mental go-bag. Start by trying to step back, pause, and ground yourself. Take a moment to notice what’s around you. Be mindful of where you are, who you’re with, and your situation. Also, be aware if you’re trying to avoid anyone or anything, including emotions. Then use Mindfulness
  grounding techniques
  to relax, like deep breathing or guided imagery.

  
  

  Physical Go-Bag
  If Mindfulness isn’t working, you can utilize your physical go-bag. Let your imagination and your senses be your guide. Choose a bag, tote, backpack, or anything you can use to hold some of your favorite comforting items that are easy to access.

  
  Think of this go-bag as your emergency response kit for when your body sends out an SOS. Some people create several versions for home, work, school, and their car. Your go-bags don’t need to cost a lot of money to be effective, so let your creative juices flow!

  
  It can help if the items inside engage all your senses. When you’re feeling anxious, you can reach inside and grab something, use it, and feel a bit better. If you’re still feeling triggered or anxious, reach in again and use something else until you’re in a calmer state.
  Go-Bag ideas:
  

• Journal

• Notepad

• Sketchpad

• Gratitude list

• Workbooks and Worksheets

• Favorite quotes and lyrics

• Recovery book(s)

• Non-recovery books

• Favorite pictures (people, places, events)

• Affirmation cards

• Coloring book

• Favorite t-shirt

• List of numbers of safe people to call

• Dryer sheet
  Lotion

• Intention candle

• Small soft blanket

• Favorite warm socks

• Healthy snack

• Fidget toy

• Bottled water
  

  Let’s Stay Connected

If this resonates with you, I’d really love to know. You can comment below or email me. You’re also invited to join other Bookenders on Reddit.

And if you’re looking for deeper exercises, I wrote Bookends of Recovery & Healing Workbook to help you heal from betrayal trauma and addiction by using creative exercises, action tools, and guided reflection.

Warmly,
Laura 🌻