Prep for your worst depression days with these 9 items

October is National Depression Awareness Month—a time dedicated to decreasing the stigma surrounding depression andmental health条件,同时允许别人understand the impact such illness can have. As of 2023, more than a quarter of American adultshave been diagnosed with depression, meaning that even if you don’t have it, it’s likely you know multiple people who suffer from depression on an ongoing basis.

作为一个慢性抑郁,我总是厕所king for new ways to manage my symptoms. Though I take medication that helps tremendously, the reality of mental health conditions like depression is that there will still be “good days” and “bad days” along the way. For the “bad days,” my therapist recommended creating a depression self-care kit, and ever since, I’ve found that the “bad days” aren’t nearly so bad. Keep reading to learn how you can easily pull together a depression kit of your own.

What is a depression self-care kit?

A depression kit, or self-care kit, is a collection of items designed to bring a little extra comfort when you need it. Contents can be kept in a physical box or can be more of a checklist (for items that can’t store for weeks at a time and items you need to use on non-depression days as well). The most important aspect is to have your self-care kit planned and ready before you need it. Make sure if some of the items live in a list instead of a designated spot, you have the list physically written down, so you know exactly what to gather when you need it.

When choosing items for your depression kit, consider these tips:

• 选择项可以有现成的times. If necessary, make a note in your checklist of where every item is located in the house to make it as easy as possible to pull the kit together when you need it (or even get help from a loved one).

• Pick a few items that are reserved only for depression days. Using them only on these days makes them a special treat to look forward to and will be a bright spot during otherwise gray days.

• Try to incorporate all five of your senses. This helps ground you to the present moment and creates the most robust feeling of self-care.

Whatever you put in your depression kit, it’s important to remember that the goal isn’t to “cheer up,” but instead to create a space of safety and comfort you can exist in when you feel signs of a large or small mental health crisis. Your goal isn’t to “fix” the bad day, but to remind yourself you’re cared about and to provide some self-care on those days when it’s hardest to do so.

7 essential self-care items for your depression kit

1. A blanket you absolutely love

This isn’t just any old blanket in your house. This should be the cream of the crop—the absolute best, most sensory-friendly blanket you own. I went with the queen-sizedChanasya Faux Fur Blanketso that I could become entirely enveloped by the blanket without effort. I keep this blanket set aside specifically for depression days, which has kept it clean and ready to use. It also provides a bright spot to look forward to even on the worst days.

If you’re looking for a blanket of your own, you can start with our roundup of thebest throw blanketsavailable. Or, if you’re looking for the biggest blanket possible to live out your blanket mountain dreams, check outour reviewof theBig Blanket.

2. Photos and mementos that remind you you’re loved

It’s easy to tell yourself many untrue things on bad depression days. Maybe you feel like a burden to those you care about, or maybe you tend to spend these days wondering if all of your loved ones secretly hate you. (Spoiler alert: they don’t.)

One of the best things you can have on hand is an immediate reminder of how much you’re loved and cared about by your friends and family. This might involve keeping a box ofphotos, keeping a数码相框full of favorite times, or even hanging on to old ticket stubs from movies you saw with loved ones.

3. Food that makes you happy

Depression days are the perfect time to treat yourself to your favorite foods. Shake off society’s expectations of what a “treat” is supposed to be and focus on whatever food always makes you happy to eat. The only requirement is that whatever you choose shouldn’t be something that will make you feel sick, so skip foods you’re likely to binge-eat and foods you’re intolerant of or sensitive to.

It can be tricky to keep your favorite foods on hand at all times, so consider budgeting some money for aDoorDash deliveryof these foods from your local grocery store, or try asnack subscription boxso you always have something available. If you need snack suggestions, try browsing our list of thebest snacks on Amazonto see if anything hits the right note.

4. Essential oils and smells that soothe

Engaging your sense of smell can be a great way to provide extra relaxation while also grounding you to your surroundings. Ideally, spend some of your good days looking for that perfect scent that brings you peace. Tuck it away with your depression kit so it’s a thing to look forward to, and so you can begin to associate that smell with self-care.

If you’re looking for a place to start in discovering your perfect scent, theGya Labs Lavender Essential Oilis one of our favorites. There are also a huge amount of other scents andessential oil diffusersout there to choose from. If scented candles are more your style, check out our roundup of thebest candle brands to shop.

5. Your comfiest clothes

Bad depression days are not the days to worry about how you look. Throw on yourfavorite sensory-friendly clothingand seek the textures and fit that make you feel like your most relaxed self. Items likefuzzy socks,slippers,pajama pants, andoversized blanket sweatshirtsare all great places to start on the path to the ultimate relaxation, but whatever feels best to you is all that’s required.

There are no expectations here and no judgment. Just try a few outfits until one feels right, and keep a set in your box for when you need it so it’s always clean and ready to go.

6. Portable tech to zone out (or tune in)

Whether you prefer to watch your favorite media on asmartphone,tablet, orlaptop, having a way to take TV shows and movies with you can be a huge help on bad depression days. Binge all the seasons of your comfort show, or switch betweenreading a book,listening to an audiobook, listening to music, or watching YouTube with just a few taps.

7. Your favorite weighted item for relaxing compression

Weighted blanketshave been popular for some time for those with depression and other forms of mental illness and neurodiversity. They provide the comforting feeling of light compression while also keeping you warm and cozy. However, you might be surprised to learn that weighted blankets aren’t the only option in this category.

If you’re like me and sometimes have trouble lugging around a weighted blanket, something more compact like theQuiet Mind Weighted Pillowmight be more your speed. You can readour full review here. If you’re more enchanted by the idea of being able to wear your weighted item, consider aweighted robethat doubles as a blanket instead. For a soothing mix of compression and heat, I’m also very partial to theComfytemp Weighted Heating Padthat fits snugly around your shoulders and neck.

8. Your favorite video game to escape reality

Whether you’re playing a mobile game on your phone or using your favorite console, the sheer number of games out there provides endless opportunities to escape reality for a few minutes or a few hours.

To be the hero of your own adventure, grab yourPlayStation 5orgaming computerand dive into the newDungeons and Dragons-inspiredBaldur’s Gate 3.

If something sillier is more your style, grab yourNintendo Switchand try my absolute favorite dopamine-providing game,Untitled Goose Gameor the sereneStardew Valley.

For those who like the idea of interacting with friends in a virtual world on those days when you’re not up to it in the real world, pull up someFortniteon yourXbox Series X. Or, for those who don’t want to move past the phone that’s likely inches away from them, try something soothing likeGardenscapesto create low-pressure engagement.

9. Creative ways to engage with the world

Getting creative is a great way to keep your hands and mind busy. Whether you like the serene feeling ofcoloring booksandembroideryor you want to just carve the heck out of somerainbow scratch paper, there’s a creative activity out there that is perfect for you. For those who prefer words as their form of creative expression, finding ajournalthat you love will encourage you to use it. If you’re looking for inspiration, check out some of these easycraft ideas.

Whatever you choose, make sure the activity is low-pressure fun. Don’t create anything that you’ll feel has to be “perfect” or even good. Stick to activities that give you the feeling of a five-year-old let loose in art class, and let yourself enjoy the beautiful chaos of creativity.