Creating a self-care or coping toolbox for BFRBs can help us during particularly difficult times. Having a toolbox on hand will provide comfort and strategies to encourage positive thinking, and will prove to be an invaluable asset when you are having a rough day.

Because we all cope differently, it is useful to try various “coping methods” and activities to see what works best for you.

Step 1: Find a box (shoe box, dollar store boxes), decorate it to your liking…make it unique like you!

Step 2: Add your list of activities/ or physical items into the box, then store somewhere private (such as closet or cupboard)

Here are just a few examples of what you can add to your toolbox:

• Journal/Notebook – getting your thoughts down on paper can be extremely rewarding
• Fidget toys– keep these close by when you feel the need to pick or pull
• Positive/uplifiting quotes
• Your favourite movie
• Drawing/sketching/doodling–  a great way to release tension or expose your thoughts and emotions. 
• Exercising – start off with something simple like walking, yoga or swimming
• Music – Angry punk rock or classical music, whatever floats your boat
• Knitting, Jewellery making, Cross-Stitching 
• Meditation/Mindfulness – download an app on your phone, or find a video on YouTube
• Distraction–  play a video game, read a book, call a friend, anything and often that distraction is enough to either allow those bad feelings/thoughts to pass or to put them in better prospective.

Help us add to our BFRB Self-Care Toolbox! Let us know what you are going to put in yours by leaving a comment below, or email info@canadianbfrb.org

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