May may be Mental Health Awareness Month, but our mental health doesn't suddenly stop mattering when the calendar flips to June.
Summer can bring a different kind of stress. Schedules become chaotic. Kids are out of school. Vacations, sports, cookouts, travel, and social events fill the calendar. Before we know it, we're running on empty and wondering why we're feeling overwhelmed, emotional, anxious, or exhausted.
One of the most helpful skills I've learned through therapy comes from Dialectical Behavior Therapy (DBT), developed by psychologist Marsha M. Linehan. It's called Self-Soothe with the Five Senses, a distress tolerance skill designed to help us regulate emotions and navigate difficult moments without making them worse.
One of my favorite ways to use this skill is by creating a Sensory Kit.
Think of it as a mental health first-aid kit. You can keep one in your car, at home, in your desk drawer, in a backpack, or even make one for your children.
The goal isn't to eliminate hard emotions. The goal is to help yourself feel grounded, safe, and supported while moving through them.
What to Put in a Sensory Kit
Sight (Things You Can See)
Visual reminders can help bring you back to the present moment.
Ideas: Family photos, Pictures from your favorite vacation, Affirmation cards, Encouraging notes from loved ones, Scripture cards, A small coloring book, Nature photos, A list of things you're grateful for, Things you love visual around you like Daisys, Smiley faces etc
My personal favorite: Going through Walgreens and taking your favorite photos and turning them into photo booth strips to hang in your car or office.
Hearing (Things You Can Hear)
Sound can quickly influence our nervous system.
Ideas: A calming playlist, Worship music, Nature sounds, White noise, Brown noise, A favorite podcast, Voice notes from loved ones, Guided breathing exercises
My personal favorite: Listening to the different podcasts Spotify creates for me. I love music!
Smell (Things You Can Smell)
Our sense of smell is strongly connected to memory and emotion.
Ideas: Essential oil rollers, Lavender sachets, Peppermint oil, Citrus oils, A favorite lotion, Lip balm with a comforting scent, Burning a candle
I personally love keeping oil rollers nearby. A quick inhale or roll on my arm is always a nice pause and relaxing.
Taste (Things You Can Taste)
Taste can be a powerful grounding tool.
Ideas: Mints, Gum, Herbal tea bags, Sour candy, Dark chocolate, Flavored electrolytes
I almost always have gum or tingling mints with me. The sensation helps pull my attention back to the present moment.
Touch (Things You Can Feel)
Physical sensations can be incredibly regulating.
Ideas: Stress balls, Fidget toys, A soothing stone or worry stone, Soft fabric, A weighted blanket, A favorite sweatshirt, Putty or kinetic sand, A small stuffed animal for children
A soothing stone is one of my favorites because it's simple, portable, and easy to keep in a purse, pocket, or vehicle.
For Kids
Sensory kits can be incredibly helpful for children who are learning emotional regulation.
Try including: Bubbles, Stickers, Play-Doh, Coloring pages, Fidget toys, Small stuffed animals, Favorite snacks, Picture cards with calming strategies, Family photos
Teaching children that it's okay to pause, regulate, and care for their emotions is a gift they'll carry into adulthood.
The Bottom Line
Mental health isn't something we focus on for one month and forget the next.
It's found in the small moments.
It's the GYAO walk outside.
It's taking a deep breath.
It's listening to a favorite song.
It's reading a verse that reminds you you're not alone.
It's reaching for tools that help you respond instead of react.
Creating a sensory kit won't solve every problem, but it can help you navigate difficult moments with more intention, awareness, and compassion.
And sometimes, that's exactly what we need.
