Skip to main content

Eating Disorders: HOW TO MAKE A SAFE BOX OR COMFORT KIT

 

HOW TO MAKE A SAFE BOX OR COMFORT KIT

This week's self-care or self-help exercise involves making a 'Safe Box' or 'Comfort Box'. Read about how to do this below.
 
Make yourself a 'Safe Box' or a 'Comfort Kit'. This can be very useful during times of distress, overwhelm or when we feel under threat in some way (e.g. anxious, confusing feelings etc.)
What you put in your box/kit is up to you; however it's purpose is to provide you with a 'go to' a toolbox that you can reply on during times of distress or discomfort. You can choose from various things from the kit or box that will help you when you are feeling distressed, upset, unhappy, angry, sad or when your eating disorder thoughts, feelings and behaviours are overwhelming or difficult to control.
 
Some of the things the box/kit might include are: 
 
* relaxation CDs; favourite music that you can dance to/cheers you up
* photographs of happy times
* blank thought records/diaries that you can fill in and which can help you to get your thoughts and feelings 'out of your head' and onto paper where you can start making more sense of them
* breathing exercises
* a list of distractors that you can use when you need to turn your attention to something else to distract you from your eating disorder
* coping techniques/tools you find useful (e.g. grounding, mindfulness, externalising attention activities
* your favourite book
* little cards with positive thoughts/quotes
* reminder of things you enjoy doing
* ink pens and a colouring book
* a sheet with helplines, supportlines etc
* and lots more self-help exercises that you find helpful.
 
Your 'Safe Box' or 'Comfort Kit' can really help you to stay safe when you are feeling most upset, distressed, overwhelmed etc. with eating disorder thoughts and feelings. 
 
By interrupting the vicious cycle of eating disorder thoughts, which lead to unhelpful/distressful feelings, and then lead to eating disorder behaviours and actions, you can really start breaking such automatic behaviours (which may appear to keep us safe at the time, but which, over time, aren't helpful. Interrupting the vicious cycle can really help you begin challenging the automaticity and 'go to' path of thoughts, feelings and behaviours that encompass those struggling with eating disorders/disordered eating.
 
Go on, give it a go, it can really work! We have done something similar during previous support group meetings and I've even done it with many of the clients I see in one-to-one therapy sessions.
Many of them have made their own 'Safe Boxes' or 'Comfort Kits' and they have proven very helpful for many people who still use it to this day. 
 
Try making your own 'Safe Box' or 'Comfort Kit' to help you get you through the difficult times as they arise. 
 
Best wishes,
Alexandra
Talking EDs: Eating Disorder Support Service Scotland
 
www.eatingdisorderscotland.co.uk
support@eatingdisorderscotland.co.uk 
 

 

Comments

Popular posts from this blog

Focus on.... Eating Disorder Not Otherwise Specified (or EDNOS)

Focus on.... EDNOS/OSFED Eating Disorder Not Otherwise Specified (or EDNOS) is now increasingly known as OSFED (Other Specified Feeding and Eating Disorder) accounts for the highest percentage of eating disorders. EDNOS/OSFED is just as serious and debilitating as any other form of eating disorder and needs to be taken more seriously. Unfortunately, however, in our experience, this is often not the case and many are not given appropriate treatment or support (whether from family, friends, professionals and others) and the condition can deteriorte and even change into another form of eating disorder. WANT TO KNOW MORE ABOUT EDNOS/OSFED? Then read on..... EDNOS/OSFED is the most commonly diagnosed eating disorder in clinical settings. It has often been described as ‘partial syndrome’; however, in our opinion, referring to an eating disorder as 'partial' presents several problems, namely that the client or patient is denied support. EDNOS/OSFED describes a form eating d...

BODY IMAGE AND BODY DYSMORPHIC DISORDER: What is it?

BODY IMAGE AND BODY DYSMORPHIC DISORDER As we said yesterday, this week in Mental Health Awareness Week 2019. This is a national awareness week and the theme this year is Body Image. See Monday's post to see what we are doing this week. We will also be posting everyday this week on Facebook, Twitter and the blog about Body Image and BDD (Body Dysmorphic Disorder). Body Dysmorphic Disorder (BDD), or body dysmorphia, is a mental health condition related to Body Image where a person spends a lot of time worrying about flaws in their appearance. These flaws are often unnoticeable to others. People of any age can have BDD and it affects anyone of any gender or sex. Having BDD does not mean you are vain or self-obsessed. It can be very upsetting and have a big impact on your life. Low mood, anxiety, emotional dysregulation, stress, trauma, self-harm and eating disorders are some of the other conditions that can co-occur with BDD. Some o...

1/2 Price Therapy and Consulting Room Hire in Glasgow City Centre

 1/2 Price Therapy and Consulting Room Hire in Glasgow City Centre   We're offering 1/2 price room hire for your first month of using therapy and consulting rooms with us. Offer ends at the end of March, so register as a room user with us before 31st March to ensure you get 1/2 price room hire for your first month. Feel free to get in touch via email for more information/if you have any questions or browse our website for more information and photos. Contact details below.    CONTACT E: contact@glasgowtherapyrooms.co.uk W:www.glasgowtherapyrooms.co.uk