Home > Announcements > Creating a Self-Care Toolbox for BFRBs

Creating a self-care or coping toolbox for BFRBs can help us during particularly difficult times. Having a toolbox on hand will provide comfort and strategies to encourage positive thinking, and will prove to be an invaluable asset when you are having a rough day.

Because we all cope differently, it is useful to try various “coping methods” and activities to see what works best for you.

Step 1: Find a box (shoe box, dollar store boxes), decorate it to your liking…make it unique like you!

Step 2: Add your list of activities/ or physical items into the box, then store somewhere private (such as closet or cupboard)

Here are just a few examples of what you can add to your toolbox:

  • Journal/Notebook – getting your thoughts down on paper can be extremely rewarding
  • Fidget toys– keep these close by when you feel the need to pick or pull
  • Positive/uplifiting quotes
  • Your favourite movie
  • Drawing/sketching/doodling–  a great way to release tension or expose your thoughts and emotions. 
  • Exercising – start off with something simple like walking, yoga or swimming
  • Music – Angry punk rock or classical music, whatever floats your boat
  • Knitting, Jewellery making, Cross-Stitching 
  • Meditation/Mindfulness – download an app on your phone, or find a video on YouTube
  • Distraction–  play a video game, read a book, call a friend, anything and often that distraction is enough to either allow those bad feelings/thoughts to pass or to put them in better prospective.

Help us add to our BFRB Self-Care Toolbox! Let us know what you are going to put in yours by leaving a comment below, or emailing info @canadianbfrb.org


3 Comments, RSS

  • Susan Lerner

    says on:
    August 30, 2015 at 8:00 pm

    I have a stuffed animal, journal with plenty of pens, all sorts of positive quotes written down in said journal, songs that are meaningful to me, lavender essential oil, crystals, meditations I listen to, herb tea to drink. I am looking to add more as money permits.

  • Crystal Boehm

    says on:
    April 14, 2016 at 10:47 pm

    In any classroom type setting hold an eraser in one hand and a pen/pencil in the other. Twirl both thumbs. Rub your thumb and index finger tips together, take deep breaths, sit on your hand(s), tell yourself someone is watching. Hope this helps. I’m still building our box.

  • Mark Haynes

    says on:
    December 23, 2016 at 4:59 pm

    This is a great idea. It will help children cope during times of stress and trauma. It will be comforting for the child to know that the things in the box is a positive support tool. Things such as a stress ball, pictures, stuff animals, pictures, and letters from a loved one who writes in-behalf of supportive thinking.

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