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What's in my mental health survival kit?

Hello and welcome back to The Therapist Diaries, 

It's Wellness Wednesday and today we’re talking about mental health survival kits because let’s be real: adulting is a lot. You’re out there working, commuting, navigating relationships, juggling bills, trying to eat vegetables and remember your login password for the 12th time this week. Some days you feel like you’re in survival mode… because you are.

As a Clinical Social Worker who works with young adults in their 20s and 30s (and as someone firmly in the “functioning but tired” crew), I’ve learned this: mental health isn’t just about therapy or deep healing work. Sometimes it’s about what’s in your bag when everything feels like too much.

So here it is: my on-the-go Mental Health Survival Kit. Some actual, tangible items I (and my clients) carry to stay grounded, centered, and human in the chaos of real life. I keep mine in a small pencil case at the bottom of my bag, it doesn’t have to be anything fancy, just helpful to you. 

Noise-Canceling Earbuds (aka the outside world boundary)

The ability to tune out overstimulating environments (office buzz, crying baby on the train, unsolicited advice) is a gift to your nervous system. I keep a pair of noise-canceling earbuds in my bag at all time, with a comfort playlist already downloaded.

Pro Tip: Create different playlists for moods: comfort, motivation, etc. Music is therapy you can carry.

Sour Patch Kids (or your comfort snack of choice)

Yes, you read that right.Something sweet, sour, crunchy, or nostalgic can help with grounding. When you’re spiraling or overstimulated, sensory grounding helps bring you back to the present. Sour Patch Kids do that for me, they snap me out of my head and into my body. Bonus points if you snack can ground you and it can remind you of childhood joy.

Pocket Journal + Pen (the “brain download” essential)

In my last post I wrote about how putting your thoughts down on paper can be a really useful coping skill. Sometimes the thoughts won’t stop looping. That’s when I reach for a tiny notebook, not a book for pretty journaling, but for messy, uncensored brain downloads.

  • “I’m feeling anxious and I don’t know why.”

  • “I hate that meeting and I think I need a new job.”

  • “Reminder: just breathe.”

Even 90 seconds of writing can release pressure. Get the thoughts out of your brain and onto paper.

Calming Essential Oil or Other scented goodies

A small bottle of lavender, eucalyptus, or citrus oil can do wonders when you’re wound up. Roll a little on your wrists or palms and inhale deeply. It’s not magic, but it helps your body shift from “fight or flight” to “ok, we’re okay.”

Optional: pair with a mantra like “I’m safe right now” or “This moment will pass.”

Affirmations & Reminders

I keep an album in my phone for the rough days. It includes:

  • Texts from people who love me

  • Screenshots of kind messages or memes that made me laugh

  • Voice notes from my boyfriend

It’s a mini pep-talk I can access on the train, in a work bathroom, or during a late-night spiral.it helps motivate me and reminds me that I’m never alone. 

A Tiny “Totem”

Okay, hear me out: having one small object that brings comfort can actually be really grounding. In the bottom of my bag is a bead bracelet I made in a session with a client when I was an intern. When I’m overstimulated I move the beads from side to side any my thoughts settle. Any kind of fidget will do- I also really like poppets, spinners, and nee doh cubes. It’s not childish, it’s neuroscience. Tactile, meaningful objects help us feel more rooted when things feel shaky.

Final thoughts… 

Being a grown-up doesn’t mean you should always be “fine.” It means learning how to care for yourself in small, realistic, non-aesthetic ways, even when the group chat is silent and your to-do list is yelling.

So pack your mental health survival kit.
Fill it with stuff that actually works for you.
Keep it light, keep it kind, and keep it yours.


Until next time—be kind to your mind.

—The Therapist Diaries

For professional inquiries please reach out to georgina.m.lloyd@outlook.com
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