Most Americans feel as though there are too many things on their to-do lists, and simply not enough time to get it all done. The unfortunate truth is that the majority of us are stressed, sleep-deprived, running on fumes, and desperately in need of self-care. Yet, with work, family, and social obligations, we often prioritize the needs of others and leave little time for ourselves. However, what if you could make self-care more accessible, even with a busy schedule, financial constraints, and minimal support? Enter: the ultimate self-care survival kit. Full of practical items that reduce stress and bring comfort, relaxation, and joy, here’s how to build the perfect kit.
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What Is A Self-Care Survival Kit?
If you’re wondering what a self-care survival kit entails, think of it as a collection of must-have wellness items guaranteed to support your mental health and physical well-being. It includes items that are easy to pack, transport, and utilize in a variety of situations, including in public and even on a plane. However, we’re all unique individuals with different needs and stressors. Meaning, there’s no one best way to build a self-care kit! What you include will depend on personal preferences, areas where you’re lacking self-care, and what makes you feel comforted and relaxed. By tailoring your kit to your unique needs, you can ensure it effectively supports your well-being wherever you go.
How to Build the Ultimate Self-Care Kit
First, take a moment to assess your current self-care practices. Are there areas where you’re lacking? Are there ways you can make self-care more accessible, even with a busy schedule? In an ideal world, what would this look like for you? Identifying what you need most (whether it’s sleep care, stress management, mental and emotional support, or items that simply boost your mood and bring you joy) can help you build a practical and personalized survival kit that addresses all your individual needs. For a balanced kit, choose items from each area, and customize or swap out as desired!
Physical Self-Care
Healthy Snacks
Healthy to-go snacks like nuts, energy balls, protein bars, and trail mix are a self-care survival kit must-have. Not only are they full of nutrients that will balance blood sugar and boost energy, but keeping an emergency stash on hand, will ensure you always have a healthy option to combat hunger and avoid unhealthy choices. Stock your pantry with healthy store-bought snacks for quick and easy options, keep grab-and-go items in your purse and car, and set aside time for weekly meal prep so you’ll have plenty of options while at home.
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Portable Exercise Equipment
Travel-friendly items like resistance bands, sliders, yoga blocks, and a lightweight mat allow you to stay active no matter where you are. During times of stress and overwhelm, having an outlet to release tension and regulate your mood is particularly important, both in the moment, and for your future self. Lucky for you, we’ve made it easy for you to include these items in your self-care kit, thanks to our various FitOn collections designed to suit all your fitness needs. Whether it’s rolling out your mat for a stress-busting yoga flow or squeezing in a few bodyweight exercises in the middle of a chaotic day, these simple tools can go a long way in supporting your mind and body.
Superfoods & Supplements
Probiotics, magnesium, and various superfood elixirs like matcha green tea packets, turmeric latte powders, and mushroom coffee mixes are among the many superfoods and supplements to consider including in your kit. Beneficial for reducing stress and inflammation, supporting gut health and mental health, and providing your body with important nutrients, these small but mighty items can be a game changer for your overall well-being. The best part? You can sneak them in any bag while on the go, and include them into a busy schedule with ease.
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Hydration Needs
Staying hydrated is crucial for maintaining energy levels, cognitive function, and overall health, plus it can help to boost mood and even physical performance. By equipping your self-care kit with a reusable water bottle, electrolytes, and various herbal teas, you’re more likely to meet your daily hydration goals and consume enough fluids throughout the day. Make it fun by trying new herbal blends, or consider infusing your water with antioxidant-rich berries and low-sugar fruits.
Skincare Essentials
SPF, hand cream, chapstick, and various herb-infused muscle rubs can serve as self-care for your skin, helping to prevent dryness, support healthy aging, and even provide quick relief for aches, pains, and muscle tension. Opt for natural products made with simple and wholesome ingredients whenever possible, and consider keeping travel-sized options on hand so you’ll be equipped with the essentials, no matter where you go.
Emotional Self-Care
Essential Oils
Essential oils like lavender, chamomile, and sage are known for their calming and stress-relieving properties. Often used for reducing stress and anxiety, improving mood, and supporting sleep, essential oils provide a simple way to create a soothing environment anytime, anywhere. Spritz them on your pillow before bed to promote a restorative snooze, roll them on your wrist during times of stress, or diffuse them in your bedroom, office, or kitchen to create a therapeutic oasis, even when you’re at home.
Silk Sleep Mask
Need to regulate your sleep cycle? Look to our FitOn silk sleep mask for help. By blocking out light and creating a dark, peaceful environment, our soothing and breathable mask ensures you can rest well, even in less-than-ideal conditions. Pack it in your travel kit while out of town, and use it regularly at home as a self-care essential.
Soothing Playlist
Music: it’s completely free, yet incredibly effective when it comes to impacting your mood, emotional well-being, and overall stress. If there are songs that bring you joy or induce a state of calm, add them to a self-care playlist so that it’s “ready” whenever you’re in need! If you’re struggling to find soothing tunes, search on Spotify – there are plenty to choose from!
Mental Wellness
Books or Kindle
Reading books, whether trendy wellness books, novels, or self-help books, can provide a mental escape while helping to reduce stress and stimulate your mind. Aim to include at least one book in your self-care kit, no matter if it’s a physical book or on a Kindle!
Journal & Pen
Another affordable but effective self-care option to include in your self-care survival kit is none other than a pen and paper. Of course, you can make it cute by getting a stylish notebook, but any notepad will do! A powerful tool for self-reflection, emotional processing, and stress relief, writing down your thoughts and feelings can increase self-awareness and provide a sense of ease in a way that feels safe and accessible.
Meditation
Feeling overwhelmed, overstimulated, or increasingly stressed? Press play on a mindfulness meditation. Browse the FitOn meditation category, with options ranging from 5 to more than 30 minutes, there’s something for everyone. Whether it’s a longer sleep yoga nidra or a quick morning or afternoon meditation to help you regulate your emotions and find balance, including meditation “in” your self-care kit ensures you have a convenient way to practice mindfulness wherever you are.
The Power of Self-Care
Important for longevity, mental health, reduced risk of chronic disease, and improved overall well-being, self-care is a necessity that we cannot ignore. Of course, we can’t always control our environments or shorten our schedules. However, we can include simple self-care items that support our various physical, mental, and emotional needs — no matter where we are! Use this list to inspire you, and continue building or adding additional items based on your ever-changing needs.
