-Written by intern Kyle De Boer, BS 

Everyone will face days when they feel disoriented, overwhelmed, and exhausted. For some who struggle with depression, support on these difficult days is critical for validating the experience and pressing forward toward a better day. We can’t always anticipate when motivation dissipates or the desire for pursuing hobbies decreases. But we can prepare for the times when things aren’t going as well as we would like them to. One thing you can do is situate yourself for self-care.

A “bad day bag” can function as your personalized self-care resource. You can go to your “bad day bag” when feeling depressed, much like turning to a first aid kit when an unexpected injury occurs.

It’s important to remember that bad days happen. There is no shame in having bad days.

We can acknowledge them, take care of ourselves, and do our best to keep moving forward without being self-critical. A bad day bag can be a way to do just that.

This “bag day bag” encompasses the 5 senses:

SIGHT

· Sunglasses – Stash a pair to pull out when you go for a walk. Movement and fresh air can really help when motivation is low.
· Letter – Save a handwritten letter or request one from a person you cherish and trust. Read it to remind yourself of your value and beauty when negative thoughts seem to fill your mind.

TOUCH

· Clothing – A new pair of soft socks, a beanie, or a cozy sweatshirt can bring comfort and care.
· Stress ball – If you need to fidget or let out some tension, this is a great tool.

SOUND

· Headphones – Put an extra pair of headphones in your bag and have an uplifting playlist saved on your phone to pull out. Create your own playlist with upbeat songs or find one that encourages you.
· An Instrument – Playing your instrument or singing can help on a bad day. Perhaps only a piccolo could fit in your bag, but you could put an extra guitar pick in there to be symbolic.

SMELL

· Candle – Find a small candle at the store with a scent that brings back a happy memory.
· Lotion or Hand Cream – Not only are you taking care of your skin, but you can also find a lotion with a comforting smell to have on hand.

TASTE

· Gum – Choose your favorite pack of gum. As you reach for it, find a friend to share a piece with.
· $5 Gift Card – Where do you go to treat yourself? Buy a gift card so you can get a baked good or coffee when you need a pick-me-up.

Beyond these suggestions, what could you choose to add that might be a form of self-care and healthy coping?

If you are interested in working with our reduced fee interns like our previous intern Kyle, follow the link to this page for more information. You can also book directly by contacting our front desk staff at 720.489.8555 and asking for our interns.