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Writer's pictureJen

Panic Attacks and Flashbacks Box

Okay, this post will be to simply explain one of the things I do in these situations of high stress and anxiety. My advice shouldn't be taken as the be all and end all, as I am NOT a professional.


My psychologist gave me the idea to make a "safe box", "feel good box", "self care box", or what ever you wish to call it. The point of this box is that when you feel a panic attack coming on or are experiencing painful memories you open the box and use what is inside to make yourself feel okay again.


*This is not meant to stop the negative feelings as doing so is unhealthy and you need to learn to recover in a safe and healthy manner. *


My box is more of a basket and contains:

A teddy from my grandparents house

A small pink teddy from my Nannie (other grandma)

3 books from my childhood that hold happy memories

Tea bags

Slime, stress balls and other sensory items

List of contact numbers

A note book with a textured cover

One coloured pen (to make it more fun)

Photos of happy times in my life

My "safety plan"

Notes I have got from people

A snow globe (mine is Sponge Bob)

Things that I have accomplished (in a list)

Kinetic sand that I made myself

Fidget spinner

My favourite CD

Fidget cube

A SAFE dose of headache medication

Small shiny rocks from my boyfriend

And a few small bits and bobs


You can add or remove what ever you feel is better for you.


I use to use this box everyday and now that I am feeling a lot better in myself I feel I should share the idea for whoever may need that extra happiness in their life. Another good thing is that you can make this box of any size!

I have a travel size that I keep in a pencil case so that if I experience anything negative I have access to everything I could need.


I hope you got some ideas from this post and that you have an amazing day!


Jen x


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