Recovery—whether from an eating disorder, mental health struggles, or trauma—isn’t a straight path. Some days feel lighter, filled with hope and progress, while others feel heavy, making it hard to keep going. On those tough days, having a recovery toolbox can be the difference between spiraling into old patterns and finding the strength to keep moving forward. A recovery toolbox is a personalized collection of strategies, reminders, and coping skills designed to support you when things feel overwhelming.
If you don’t have one yet, now is the perfect time to build it. Let’s explore some must-have tools to keep in your recovery toolbox.
1. Comforting and Grounding Items
Hard days often bring feelings of distress, dissociation, or emotional overwhelm. Having physical objects that bring comfort can help ground you in the present moment.
• A weighted blanket or soft hoodie for a sense of security
• A stress ball, fidget toy, or putty for sensory grounding
• A candle or essential oil (lavender, peppermint, or citrus for calming and focus)
• A stuffed animal or a sentimental object that reminds you of safety
2. A List of Coping Skills
When you’re struggling, it can be hard to remember what helps. Create a list of go-to coping skills so you have them ready when you need them.
• Deep breathing exercises (4-7-8 breathing or box breathing)
• Progressive muscle relaxation
• Going for a short walk outside
• Listening to music that soothes or uplifts you
• Journaling your thoughts instead of bottling them up
• Using art, poetry, or creative expression to process emotions
3. Encouraging Words & Affirmations
Words have power, especially on difficult days. Keep a collection of affirmations, quotes, or personal messages that remind you of your strength and why you’re choosing recovery.
• Write a letter to your future self, reminding yourself why you’re on this journey
• Keep a list of mantras like:
• “This feeling is temporary; I will get through this.”
• “I deserve kindness, including from myself.”
• “Progress, not perfection.”
• Save supportive messages from friends or a therapist to reread when you need encouragement
4. Distraction Tools for Crisis Moments
Sometimes, the best way to cope is to redirect your mind until the intensity of the moment passes.
• A playlist of comforting or energizing songs
• A favorite book, movie, or TV show for a mental escape
• A puzzle, coloring book, or knitting project for hands-on distraction
• A deck of grounding questions (e.g., “What are five things I can see?” “What’s one thing I can hear?”)
5. A Support System Plan
You don’t have to go through tough days alone. Make a plan for reaching out when you need extra support.
• A list of trusted friends, mentors, or family members you can call or text
• Online or in-person support groups where you can share and receive encouragement
• A list of professional contacts (therapist, coach, crisis hotlines)
• A note reminding yourself that asking for help is a sign of strength, not weakness
6. Self-Care Reminders
Basic self-care can feel impossible on bad days, but small acts of care can help you regain a sense of control and stability.
• A checklist:
• Have I eaten something nourishing today?
• Have I had enough water?
• Have I moved my body in a way that feels good?
• Have I had enough rest?
• A reminder that self-care isn’t selfish—it’s necessary for healing
7. A Recovery Journal or Progress Tracker
On tough days, it’s easy to forget how far you’ve come. A journal can help remind you of the progress you’ve made, even if it feels small.
• Write about your victories, no matter how minor they seem
• Keep a gratitude list to shift focus to positive moments
• Track non-scale victories (if in ED recovery) like trying a new food or engaging in a meal mindfully
• Reflect on past struggles you’ve overcome as proof that you can get through hard days
Final Thoughts: Your Toolbox is Your Strength
Your recovery toolbox is more than just a collection of items and strategies—it’s a reminder that you have options when things get hard. You don’t have to rely on willpower alone; you have tools to support you.
Take some time to put together your own recovery toolbox. Personalize it with what works for you, and keep it easily accessible for when you need it most. And most importantly, remember this: bad days don’t erase progress, and needing support doesn’t mean you’re failing. Every time you choose to use a healthy coping skill instead of falling back into old patterns, you are reinforcing your strength and resilience. You are worthy of recovery, and you are capable of getting through the hard days.
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