Planning for triggered trauma: Creating a Mobile Sensory Kit

Purpose

When trauma is triggered, it can feel overwhelming, disorienting, or as if the past is taking over the present. A Tactile Grounding Kit helps regulate your nervous system by using touch, taste, smell, sight, and sound to bring you back to the moment. This exercise will guide you in creating a portable kit that provides immediate relief when distress arises.

Step 1: Select Sensory Items for Your Kit

Choose small, easy-to-carry items that engage your senses. The list below offers ideas, but you can select anything that feels safe and comforting.

Touch (A grounding object to hold in your hands)

A smooth stone or crystal (cool and solid)
A soft fabric swatch (velvet, fleece, or fur)
A stress ball or therapeutic putty (to squeeze and release tension)
A bracelet or ring (to rub between your fingers for focus)

Taste (A small, flavorful item to reset your focus)

Dark chocolate (rich and slightly bitter for grounding)
Mints or gum (sharp, refreshing flavour to break distress)
A tea bag (inhale the scent, then make a warm cup later)

Smell (A calming or familiar scent to reconnect to the present)

A small bottle of essential oil (lavender for relaxation, citrus for alertness)
A scented hand lotion or perfume (a familiar, safe scent)
A dried herb sachet (such as chamomile or rosemary)

Sight (A visual reminder of safety and calm)

A small photo of a person, pet, or place that brings comfort
A calming affirmation card (e.g., "I am safe. This moment will pass.")
A small piece of artwork, sticker, or colour that feels reassuring

Sound (A soothing or grounding noise)

A small vial filled with beads or rice (shake and listen to the rhythmic sound)
A recorded message from a safe person (saved on your phone or written words)
A small bell or chime (a gentle sound to refocus your mind)

Step 2: Assemble Your Kit

Select at least one item from each category and place them in a small bag, pouch, or tin that is easy to carry. If a full kit is not practical, choose a single grounding object (such as a stone, essential oil roller, or bracelet) that can stay in your pocket for quick access.

For additional security, you can keep a second kit in a safe place at home, in your car, or at work to ensure support is always within reach.

Step 3: Use Your Kit When Needed

When experiencing overwhelm, dissociation, or panic:

Pause and reach for your kit.
Select an item that engages your senses (rub the stone, smell the oil, eat the mint, read your affirmation).
Take slow, deep breaths while focusing on the sensation.
Remind yourself: "I am here. I am safe. This moment will pass."

Final Thought

Your Tactile Grounding Kit is a simple yet powerful tool for self-care and emotional regulation. Keep it accessible, adjust its contents as needed, and use it whenever past triggers arise. You deserve to feel safe in your body and present in your life.