Self-Care Emergency Kit: What to Use on Bad Days

Some days sneak up on you fast. Kind of like a cat about to knock over your glass of water or a marching band in a library. 

 

One minute you’re fine, and the next you’re wondering if disappearing into a blanket burrito forever is a viable life path.

 

I used to power through these days. You know, white-knuckling it until bedtime and hoping tomorrow had less rage or misery as soon as I opened my eyes. Unfortunately, that never worked.

 

Now, I have a better plan: a Self-Care Emergency Kit.

 

Not the cutesy kind full of inspirational quotes and $48 facial oils. My emergency kit is made for the type of bad day where my brain goes “nope.” It’s there to help me survive.

 

That’s why I *highly* recommend self-care emergency kits. They’re practical and low-effort ways to feel better when you need to. 

 

Here’s what’s in my kit and how it works when the wheels fall off.

 

 

 

 

Self-Care Emergency Kit: What to Use on Bad Days

 

 

 

 

1. Sensory Items for When Everything Feels Too Loud

Let’s start with one of the biggest issues when you’re having a bad day. Sensory overwhelm. Many ADHDers struggle with sensory overwhelm and annoyances. When I’m struggling, the tag in my shirt bothers me, the buzzing of the fridge irritates me, and the light in my kitchen is disrespectful to my eyes.

 

 

A Soft Robe or Blanket

My robe is an unspoken hero on bad days. It’s giant, fuzzy, and smells vaguely like dryer sheets and comfort. I’ve cried into it, napped in it, and worn it over jeans like it’s totally normal. Zero regrets because it makes me feel better. 

 

Honorable mention to throw blankets, which I have at least one of in every room of my house. 

 

 

Cozy Socks or That One Sweatshirt

We all have the sweatshirt. Mine is oversized, has paint stains from 2017, and stretches in weird places. But when I put it on, my nervous system exhales. That’s the goal.

 

 

Noise-Canceling Headphones or Earplugs

When I’m on the brink, even someone chewing too enthusiastically makes me consider relocating to a remote island. Plop them on your head and turn them to experience precious silence. Bliss.

 

 

A Calming Scent You Already Love

I keep a rollerball of amber (yes, it calms me) and a mini candle in my kit. Familiar smells are highly underrated for bringing calm and comfort. I don’t recommend trying new scents on a bad day. You don’t want to figure out that you hate a decent fragrance while sobbing at the same time.

 

 

 

 

2. Comfort Items That Require No Thought

Bad days absolutely kill executive function, especially when you have ADHD. If it involves a serious decision, a recipe, or finding a clean spoon, I’m out.

 

 

A Pre-Filled Water Bottle

I can’t tell you how many times I’ve straight-up not drank water because I would have had to prepare a bottle or glass of it. Now, I keep a couple of glass bottles filled with water in the fridge for easy reach. I use one with a straw because even unscrewing a lid feels like a lot sometimes.

 

 

A Stash of Comfort Snacks

We’re not trying to win nutrition awards here. Just grab whatever soothes you. It could be saltines, applesauce, or gummy bears. I keep a bag of white chocolate pretzels just for moments like these. They’ve seen things.

 

 

A “Default Drink”

My default drink has changed periodically, but I always have a go-to at any given moment. Right now, I have a couple of tea bags, instant hot cocoa, and electrolyte packets ready to go. It’s not a wellness ritual. Comfort drinks are weirdly comforting when life feels a little rough.

 

 

A Pre-Made Cozy Playlist

It can be lo-fi beats (Spotify has a ton of them), Billie Eilish’s saddest tracks, or 2004 emo. The goal is to create (or find) a playlist that makes you feel soft and safe. Bonus points for creating playlists with clever or smile-inducing names.

 

 

 

 

3. Quick-Dopamine Hits

Whether you have ADHD or not, you might need gentle and quick ways to get dopamine when your brain taps out. These things don’t have to “fix your life,” but they should nudge your mood 2% in a better direction.

 

 

A Folder of Comforting Short Videos

I keep a playlist of short videos that make me smile, laugh, and feel warm inside. The videos include baby cows, dumb puns, and my favorite chaotic cooking fails on every streaming platform.

 

 

A Comfort Show Ready to Go

My comfort show is Living Single. Yours might be Parks & Rec, Sailor Moon, or that episode of GBBO where the guy forgot his dough. The point is to find a show that has safe vibes only.

 

 

A Puzzle Game or Coloring App

Low effort. High distraction. I have a “color-by-numbers” app that requires zero brainpower and gives me tiny dopamine confetti. Perfection.

 

 

A Cozy, Low-Stakes Hobby

It’s popular to have a hobby right now. But there’s no pressure to finish the hobby, and there are no rules. All you need is a sketchbook, stickers, yarn, or whatever you like to touch when your mind needs quiet.

 

 

 

 

4. A Tiny “Support System” Section

Sometimes the worst part of a bad day is how isolated it makes you feel. Even if you know you’re not alone, your nervous system isn’t convinced, and these can help.

 

 

A List of 2 to 3 Contacts You Trust

For this step, you don’t need 300 contacts. You only need the people who can handle being told that you’re not okay without making it about them. My short list includes my best friend and my mother.

 

 

Pre-Written Texts

Typing a message when your brain is checked out feels impossible. To help overcome inevitable executive dysfunction, I keep a few pre-written texts drafted in my notes app, like:

• “Can you distract me with a weird fact?”
• “No advice needed, just having a hard day.”
• “Can I vent for 2 minutes and then talk about something dumb?”

Sometimes, just sending a message breaks the cycle.

 

 

 

 

5. The Bare-Minimum Reset Tools

These are not about being productive. These are about feeling a tiny bit more human, so you can function without wanting to throw your phone in a lake.

 

 

A Hair Tie or Claw Clip

Maybe I’m a weirdo, but if my hair is touching my neck when I’m already overwhelmed, it really bothers me. I have to keep a hair tie or claw clip in my kit to avoid this.

 

 

Face Wipes or a Cool Washcloth

When a shower feels like a whole job of its own, a cool cloth to the face can be a reboot button. You can also store it in the fridge to give yourself a fancy hotel spa experience.

 

 

A 5-Minute Timer

I don’t use the timer for tasks. I use the timer for taking a brief break. I breathe, lie down, or sit in the quiet for a short amount of time. Please give yourself permission to do nothing in five-minute increments.

 

 

A Grounding Card

I created a little card with my favorite 5-4-3-2-1 grounding trick:

• 5 things you can see
• 4 you can touch
• 3 you can hear
• 2 you can smell
• 1 deep breath

Grounding seems cheesy, but it really does help to pull me out of my spirals.

 

 

 

 

6. Optional Self-Care Emergency Kit Extras

These aren’t mandatory and should only be added if you have the energy to do it later. These are the sprinkles, not the cake.

 

• A softcover blank journal you might write in.
• A book you’ve already read 12+ times.
• A heating pad or blanket (especially if your body is beyond tense).
• A favorite photo or affirmation.
• A squishy fidget toy. (I have a tiny avocado stress ball with a face, and I’m not a child.)

This is your kit, and you can be as extra or minimalist as you want.

 

 

 

 

How to Use Your Self-Care Emergency Kit

Here’s the beauty of the whole thing:

When your brain is melting, you don’t have to figure anything out. You just grab the box, open the lid, and start small.

 

Pro Tip: Store your kit somewhere you can see it. This can be on a shelf, next to your couch, or under your bed. But if it’s buried in a closet, you’ll forget it exists until it’s too late.

 

And remember: you don’t need to use everything. One item might be enough. If it helps, that’s a win.

 

 

 

 

The Takeaway

You are not weak for having bad days. This is called being a human.

 

On the days when your brain won’t cooperate, and the world feels like entirely too much, your self-care emergency kit is there to help. 

 

It’s also proof that *past you* loves *current you* enough to make life just a little bit easier.

 

The key is to build the kit when you’re feeling okay and use it when you’re not.

 

And if all it helps you do is drink water and cry in a robe while listening to lo-fi rain sounds, that counts.