When I first started working on my trauma responses, one of the biggest challenges was simply being out in the world.
Public places.
Crowds.
Even just busy environments.
All of it could easily tip me into overwhelm.
My heart would race.
My thoughts would scatter.
And that familiar spiral would start to take over.
Why I Needed Something Tangible
I quickly realised I needed something—anything—to help me regulate in those moments.
Especially when I couldn’t just leave or find a quiet, safe space.
So I made myself a little emergency sensory bag.
It wasn’t fancy.
Just a small kit I kept in my bag, filled with items to bring me back into my body and into the moment.
Tools that engaged my five senses—sound, touch, taste, sight, and smell—to interrupt the overwhelm and ground me again.
What I Kept Inside My Emergency Sensory Kit
Here’s what helped me:
🎧 Headphones
Listening to calming or familiar music helped soothe my nervous system and block out noise.
Sometimes I’d listen to slow, gentle playlists. Other times, just the predictability of a favourite album was enough.
🧸 A plushie or fidget toy
Something soft to squeeze, rub, or hold.
This gave me tactile comfort when I couldn’t find it anywhere else. Just feeling it in my hand helped me feel safer.
🍬 Mint or sour lollies (or gum)
Strong flavours helped snap me out of dissociation. Taste is such a powerful sense—especially when everything else feels foggy.
📖 A small book
Even if I couldn’t focus on reading, just holding a book or flicking through the pages helped ground me visually.
It became an anchor when I felt lost in public spaces.
🌸 Scented item (like lavender oil or balm)
Smell was my reset button.
Lavender reminded me to slow down. Breathe.
Be gentle with myself again.
Why It Worked (Even Though It Was Simple)
This little kit didn’t fix my trauma responses.
But it gave me something to hold onto.
Something to help me ride the waves of panic, disconnection, or sensory overload.
It helped me feel:
- A little more prepared
- A little more capable
- A little more safe
And sometimes, that’s all we really need.
Could This Help You Too?
If you’ve ever felt the rising panic or numbness take over when you’re out and about…
Maybe creating your own sensory bag could help.
It doesn’t have to be complicated.
It just has to feel like you.
You deserve gentleness in the hard moments.
You deserve tools that support you—without judgment.
Traversing Trauma 
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