Mental Health At Work: Build Your 10-Minute First Aid Kit

Forbes

23-05-2025

Mental Health First Aid Kit - Use in case of stress or an emotional emergency
Change takes time. Change is hard. Change is painful. Usually, I would be the first to agree that real change requires a big time investment, and that before you start taking random action, it is important to pause, reflect, and ideally identify what the underlying 'why' of your wish to change is. This is a very common situation in my coaching practice as well. And at the same time, I also agree that sometimes all you need is a hands-on toolbox that helps you in a stressful and emotional situation at work – your personal mental health first aid kit. And what better time to start creating it than during the European Mental Health Week?
It's always a good idea to prioritize your mental health. Compared to an actual first aid kit, there is no need to buy any band aids or check the expiration date of your disinfectant. All you need is your Notes app on your phone or a simple piece of paper and a pen. Let's go!
The first ingredient is simple and you always have it with you: your breath. When we experience a stressful moment and our body turns on the fight or flight response, our breathing automatically gets shallower, and in the worst-case scenario you hyperventilate or faint. Let's agree to not do that when stress knocks at your door next time, and let's do this instead: put one hand on your heart and the other one on your belly, close your eyes and feel your breath moving from one hand to the other. Do this for at least 10 rounds and make your inhale and exhale slower every time. Congratulations, you have connected with your body, told your nervous system that you are in a safe place and used a tool from your mental health first aid kit successfully!
Want to try out something new? Alternate nostril breathing is extremely helpful in those stressful moments, too. It helps your body and mind to calm down, relaxes you, and as you close your eyes while doing the exercise, you put the focus on your breath and have less time to think about what you are going through at that moment.
If you think 'How do you want me to turn on music while I'm at work and dance?' To this I say, fair enough. But what about getting up from your chair, and maybe even going for a short walk around the building? The important part with the dance/movement tool in your mental health first aid kit is that you break the cycle of being stuck in your thoughts, emotions, feelings, etc. By getting up, you physically break out of your negative self-talk or spiralling. You can even say to yourself while going up 'Let's go!' (and you don't have to say it out loud). Once you start moving, and even if it is only a short bathroom break, your emotions will pass through your body and you can let it go.
In case you work from home, you can give the dancing out a chance and alternatively try to shake it out as well – it is all about sending your nervous system the signal that you are safe, that what you are feeling and experiencing right now is temporary, and that this too shall pass. (You can do it!)
For all the shakers and dancers out there: Why not have a playlist at hand which you can immediately turn on as soon as you get up and decide to gracefully and courageously move through your emotion (or let your emotion move through your body)? Ever heard of 'emotion is energy in motion'?
Have you ever had the experience that once you speak about a major issue with someone else, it all of a sudden shrinks and becomes more manageable? Your mental health first aid kit has to contain at least one person. So that when in need, you know that you are not alone and that you have someone who listens and is there for you.
If that person is not available, fear not. Why not go for a quick coffee with a colleague and speak about something completely different to cool (or calm) down and connect with someone else on a random topic.
You are not alone and don't have to carry your stress and emotional burden alone – open up and connect. The worst that can happen is that you learn something new about someone else, or yourself.
Let's consider this your bonus in your mental health first aid kit. It will be hard to use it in a moment of distress, and don't feel pressured in using it when another strong wave of emotions or stress hits you. Your breath, movement and connection come first.
Journaling, or simply writing your thoughts down, helps you to literally see what is occupying your mind. Once your body is calmer, a so-called 'mental download', where you write down all your thoughts that keep your mind busy, can do wonders in calming down your mind. It is like an anchor that brings you back to reality.
Nothing is wrong with you when you go through a stressful or an emotionally draining moment. You are human, you are allowed to have feelings and emotions – all kinds of them. And instead of judging yourself for them, do yourself a favour and open up your mental health first aid kit next time it happens. Once you start using it regularly and find your favourite tool in it, you will spend less time in the stressed state and be able to relax quicker.
Like with every new skill you want to learn, using your mental health first aid kit will take a while, too. So be patient and kind with yourself along the process. Are you inspired and keen on working on your mental fitness next? Start here!