Recently, it has become obvious to me that we need tools for everything. Think about it for a moment. Say you’re going to make dinner – you need food, pots/pans, and utensils. If you want to build a piece of furniture – you probably need a screwdriver or a hammer. Even if you want to sit down and watch TV – you need the remote. Therefore, I’ve been so curious about why most of us don’t have tools for our mental and emotional health. When I’m working with clients, I am always referring to their metaphorical toolbox. As a therapist, it’s my goal to help my clients fill their emotional toolbox with a variety of tools. This way, when they are going through something difficult, stressful, emotional, and/or painful, they can decide which tool would be best to help them process their experience.

“Think of them as techniques and practices you have in your back pocket.”

In this blog, I’d like to share some of my favorite tools for supporting mental and emotional well-being. The three areas that are helpful to focus on are body, mind, and heart. These areas are connected and focusing on them cultivates whole-person wellness. Now, just because these are my favorite tools, doesn’t mean they need to be yours. The point of creating a well-being toolbox is for you to decide what should go in it based on personal experience. Additionally, there are tools that support our mental and emotional health that cost time and money such as acupuncture, seeing a therapist, massage, gym memberships, life coaching etc. These tools are wonderful and very helpful. When I refer to the metaphorical toolbox, I am referring to tools and techniques you can do anywhere, anytime, and for free. Therefore, these tools are in addition to the other supportive modalities. Think of them as techniques and practices you have in your back pocket.

In the Boost Workbook + Guide, Bronwyn and I start by discussing The Basics. I won’t go into too much detail here, but The Basics are things we recommend establishing to have a strong foundation for well-being. The Basics include sleep, water, nutrition, movement, nature, and connection. When we are taking care of ourselves, we are generally meeting these basic needs. In a way, you can consider these tools as well because they help you feel well. Get enough sleep, drink plenty of water, eat nutritious food, move your body regularly, spend time outdoors, and connect with your community.

“It’s important to pay attention to what makes us feel good when we’re feeling whole, so we can remember what to use when we’re feeling off.”

Some of my favorite tools for my mental and emotional health include my at home yoga practice, meditation, breathing, gratitude, and journaling. My tools are all free, I can spend one minute or thirty minutes doing them, and I know they help me feel better. Yoga allows me to tune in to my body. This helps when I’m feeling stressed, overwhelmed, or anxious. Meditation allows me to slow down, get quiet, and notice how I’m feeling on the inside. Meditation helps me with all the difficult emotions. Breathwork has incredible benefits. This has been my favorite tool lately. All you have to do is breathe – focus on your breath and intentionally breathe. I turn to breathing when I’m angry, frustrated, and need to let go a bit. There are several different breathing techniques but here are some of my favorites – Alternate Nostril Breathing, Box Breath, Breath of Fire. My daily gratitude practice helps me to come back to the present moment and acknowledge all that I have in my life that is going well, that I care about, and that makes me feel good. Gratitude works wonders when I’m worrying about the future. Lastly, writing helps get my thoughts on paper, so they aren’t stuck in my head. It’s helpful to free-hand and just write whatever comes out or to use journal prompts. Again, writing is also helpful for working through challenging emotions and situations. All my tools benefit my mind, body, and heart.

Taking the time to try out different tools is key. You need experience with the tool to know if you benefit from using it or not. You also don’t need a plethora of tools. Three to five tools work well. You may already have tools that you didn’t consciously realize help you when you are struggling. It’s important to pay attention to what makes us feel good when we’re feeling whole, so we can remember what to use when we’re feeling off. Lastly, it strengthens the neuropathways in our brain to use these tools regularly, so we automatically turn to them when we need them. If you don’t have an established practice, you’ll doubt its effects in time of need. Do you have any tools in your toolbox? Please share with us below! We’d love to discover new ways people take care of themselves.

cover photo by Susan Holt Simpson via Unsplash

We Need Tools

“Think of them as techniques and practices you have in your back pocket.”

“It’s important to pay attention to what makes us feel good when we’re feeling whole, so we can remember what to use when we’re feeling off.”

A Few Clients + Partners