How to make a "Bad Days Box".

Bad Days Box...

How to make a box for the bad days, to help remind you of the reasons to keep fighting.

So, what is a bad days box? 

A bad days box is a small-ish box (like a  shoe box) in which you put things that make you feel good and give you reasons to go on. You can make one for yourself or for a friend who's having a hard time. They make excellent presents that show you care about the recipient! The advantages of making one for a friend is that you can put in things that the person wouldn't normally get for themselves. If you're part of a group of friends (or are making this for someone in your family) it can be nice to make one from all of you.

How do you make one?

Step 1) The Box

Get a hold of a small-ish box- like a shoe box or a gift box (you can find them in card shops etc.) You can decorate the box however you like it, in your favourite colour, pattern, glitter or pictures! Alternatively if you're buying one, make sure you get one you like! 

Step 2) The Stuff to go in the Box

In the box put things you like, things that remind you of good times, things you find comforting, things that give you a reason to keep fighting and things that help you look after yourself.

In ones I've made for friends (and if they're not comfortable with food I just skip those ones!) I have put...

• A bar of their favourite chocolate (because chocolate helps EVERY situation...)
• Something in their favourite taste (like popcorn, or bubblegum).
• A candle in their favourite smell (like vanilla or rose)
• A lip balm in a scent they like (because we all need to look after ourselves!)
• A travel size hand cream (see above)
• A tangle (a stress toy)
• A journal and pen (because writing it down can help)
• A book/list of quotes (to inspire you and remind you of reasons to keep going)
• If they are religious, a book of religious passages  (see above)
• A nail polish in their favourite colour (because we all like a bit of pampering!)
• A CD of their favourite music (music is an excellent distraction!)
• Fluffy slipper socks! (because they're awesome... )
• Something that relates to a hobby/interest they enjoy (like a book page holder, or a band poster)
• A card/letter explaining about the box and what I've put in it (and why!). 

Step 3) They put their own personal things in the box

In mine, the personal things I have added are...

• Photos of family and friends, of places that are special to me, of special memories and events
• Letters and cards from friends
• Quotes that I like/that inspire me
• An old teddy from when I was small
• Little trinkets that have good memories attached (a pom-pom monster one of my friends from hospital made me, one of my Nana's rings etc. ).
• My favourite book
• A soap in a scent I like.

Basically if it makes you feel good and reminds you of reasons to keep fighting- put it in! 

What's all this rubbish Tasha?
                                                 Well..... 

This is my wee corner of the internet where I can post, and hopefully- somewhere down the line- someone might find some of it helpful! 

For Bad Days- Do’s and Dont’s 

This is just my list of do's and dont's for bad days.
 

  ·       DO TALK TO PEOPLE!

  ·       DO NOT isolate yourself- it'll only make things worse.

  ·       DO tell people you trust you're struggling- you ARE NOT being a pain or burden. They can help you before you reach crisis point.

  ·       DO NOT drown your sorrows in depressing music and films that make you weep.

  ·       DO change it up. Put on your favourite music. FULL BLAST. 

      ·  DO NOT apply "rules" to yourself that you wouldn’t apply to a friend/ loved one.

  ·       DO NOT say/think things about yourself that you wouldn’t about your friends/ loved ones.

  ·       DO get headphones on and dance around your room to feel good tracks.

  ·       DO NOT bottle it up.

  ·       DO NOT over think. Over thinking makes everything feel excruciating. When really most of the worries can be (partly!) talked away.

  ·       DO take care of yourself

  ·       DO be kind to yourself! 

For example... exercise (healthily), singing, working, socialising and listening to calming music. Do your hair, your nails, your makeup. Go for a long hot bubble bath. Read a book. Teach yourself how to play a musical instrument. 

Also... Watch/ listen to your favourites (Harry Potter obviously). Go through your bad days box (EVERYBODY should have a bad days box!).  If you're religious, read passages or scripture you find comforting. Meet up with people- go for a coffee or a walk or the pictures or whatever you enjoy.

        ·   DO spend time with people you love (and who are a healthy influence). Talk to them, do things (go for a walk, go for a cuppa or just have a natter...)

         ·      DO use distractions- knitting, crochet, reading, talking to people, playing cards, playing  board games, arts and crafts etc.

         ·      DO revisit old hobbies/interests- make a friendship bracelet/scoobie (bad example, I know ), watch cartoons ect.

My list of distractions from voices.....

This is just a list of useful distractions from voices which are distressing/upsetting etc.

I also find some of them useful for other situations as well! All are useful at different times, depending on the individual circumstances, current level of concentration and so on. Some will work for you, others wont but keep trying!

***This will be updated as time goes on! If you have any distraction techniques not on the list, please feel free to mention them in the comments section and I'll add in appropriate ones***

1.   Sit down with a mug of tea

2.   Listen to music

3.   Dance to the groovy groovy beat... 

4.   Listen to the radio/audiotapes

5.   If you play an instrument, play it! (use your common sense here folks.... if it's 3am and your          instrument is the bagpipes? Give this one a miss. :p )

6.   Read a book

7.   Read a newspaper/magazine (sometimes better when you have no concentration as you            can just read snippets)

8.    Play cards

9.    Have a blether with folk you trust.

10.  Go for a walk

11.  Write down how you're feeling

12.  Write fiction/poetry

13.  Knit (it's really easy to learn and it means you can always have a wee project or two on the           go!)*

14.    Crotchet (see knitting)

15.    Sew/embroider*

16.  Do housework (the dishes, hovering, dusting, etc.)*

17.  Do homework/coursework

18.  For the musically minded of us.... write out your favourite music

19.  If you're really keen.... write up revision notes/flashcards.

20.  Pray/meditate

21.  Do something crafty*- make cards, friendship bracelets etc.

22.  Bake/cook *

23.  If you have the need to talk to the voices and you’re in public, a tip I find handy is to pretend         to be using your mobile phone!

24.  Play board games

25.  Play online games/games on your phone

26.  Number puzzles (for example start at 517 and count down in 29’s)

27.  Word puzzles (for example word association)

28.  Paint your nails

29.  Recite the alphabet backwards

30.  Do your hair

31.  Recite your times tables.

32.  Give yourself/someone else a makeover

33.  Practice mindfulness

34.  Garden/tend to plants

35.  Colour in (sounds a bit daft, but it helped me a LOT when I couldn’t concentrate on anything         else! And I know others it’s helped too.)

*if you’re in a place mentally where it’s safe to do so- if sharp things/hot things are going to be too much of a temptation then stay away from these ones!