Build Your Own Stress Relief Emergency Kit

You probably know a variety of stress relief tactics; breathing exercises, taking a walk, gentle yoga, etc. But when you suddenly find yourself frazzled, all those strategies seem to disappear and you feel nothing can calm you down. This is when a stress relief emergency kit can bring you back from the edge!

To know when you’re in need of your kit, it’s important to recognize those first signs of stress.Tuning into how you feel and what your body is telling you will enable you to stop stress before it takes over. Common signs of stress may include:

Grinding teeth or clenched jaw
Shallow breathing
Frequent heavy sighing (I know I’m doing this when my husband says, “what’s wrong?”!)
Increased heart rate
Scattered thoughts/inability to focus
Sudden increased anxiety
Neck/back pain
Irritability and overreaction to small things
Nervous habits; fidgeting, pacing, feet/finger tapping

Now that you can pinpoint when stressors are intensifying, you can turn to your stress relief techniques and get on with your day. Here are some suggestions on what to include in your personal kit:


A small candle or oils (in a diffuser or spray) in lavender, lemon, peppermint, or vanilla can help reduce stress.

Stress balls and Worry stones
Squeezing a stress ball or rubbing a smooth stone will redirect your nervous energy and calm your body.


Writing down your worries – in sentences, single words, or sketches – will not only let you get your stress out of your head, but can put them in perspective when seen in writing.

List of physical activities

Write down things that you’ve proven to help you feel better. For me, I know that a quick walk around the block helps me immensely, yet when I feel overwhelmed I’m convinced it won’t help. Writing these things down is like a note from the other side, reminding you what works. A walk, a few sun salutations, 5 minutes of deep breathing or meditation, all are very effective physical things to do.

Positive Quotes

Print out, write down, or save on your computer, positive/motivational quotes. Cliche as they may seem when you are on top of your game, reading something as simple as, “It always seems impossible until it is done.” can be enough to shift your mindset out of a stressed state. Read many or read one over and over until your mind calms.


You on vacation, your pup, a postcard of the beach, your 5-month old nephew. Have whatever photos make you smile and take you to a happy place, on hand for the times you can’t see past your to-do list.

Tea Packets

Stress can turn your stomach, and tea can help calm your system while also giving your hands something to do and mind something to focus on. Mint, ginger, and chamomile are all soothing blends to have on hand.

Look to this kit as your life-saver. You’ll soon have routine strategies to rescue yourself from the stress monster, and knowing you have a reliable outlet to access whenever you need it, can be enough to stop stress early on.

I work with women on their motherhood journey, when life can feel super stressful. Having a fresh perspective helps new moms and moms-to-be find a healthy routine that works! Email me at and during your free 20 minute Discovery Call we can decide if you’re a fit for health coaching!

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