Building Your Self-Care Toolkit 🧰

Celine Dyer
Jul 24
2 min read

For International Self-Care Day – 24th July 2025

Self-care isn’t a luxury. It’s not about spa days or expensive treats (though they can be lovely!). For neurodivergent individuals and carers, self-care is survival. It’s the small, meaningful ways we care for our bodies, brains, and emotions, especially when the world feels too loud, too fast, or just too much.

So, this Self-Care Day, we’re inviting you to build your very own Self-Care Toolkit. One that actually works for your needs, energy levels, and sensory preferences.

What Is a Self-Care Toolkit? 🧠

It’s a collection of go-to strategies, supports, and items that help you feel more regulated, safe, and recharged: physically, emotionally, or mentally.

Think of it like a toolbox you can dip into when life gets overwhelming, routines shift, or your cup starts to empty.

What Could Be in Yours? 🧩

Here are some neurodivergent-friendly ideas to inspire your own toolkit. (You don’t need to use them all, just the ones that fit you.)

1. Sensory Soothers

Calm your nervous system with gentle input.

Noise-cancelling headphones or ear defenders
Weighted blanket or lap pad
Favourite fidget or stim toy
Scented hand cream or essential oil roller
Soft textures: hoodie, scarf, plush toy

Try This: Create a “calm corner” at home with sensory-safe items.

2. Emotional Support Tools

Help express, validate, or regulate emotions.

Feelings wheel or mood cards
Music that matches (or shifts) your mood
Journal or voice notes app
Comfort shows/books
Emotional check-in chart (for you or others)

Try This: Keep a “kind words” folder with messages, photos, or affirmations that help you feel seen.

3. Movement + Body Needs

Releasing energy or grounding in your body can be powerful.

Swinging, bouncing, dancing, or pacing
Yoga, stretches, or joint compression
Ice cubes or cold water for a sensory reset
Food you actually like
Resting without guilt

Try This: Ask yourself: “What does my body need right now?” Then act on it without overthinking.

4. Routines + Predictability

Self-care is also about reducing stress.

Visual schedule or checklist
Alarms or gentle reminders
To-do list that includes breaks!
Weekly meal plan or prep routine
Saying “no” without apologising

Try This: Build one small predictable moment into each day, like a cuppa, walk, or pause.

5. Connection (Only If You Want It)

You don’t have to do it all alone.

Text a trusted person
Join a group where you feel safe
Use scripts or cards to ask for help
Share how you’re feeling in a way that works for you

Try This: Create a “safe people” list, people who help you feel regulated, not drained.

For Carers: Your Toolkit Matters Too 🧡

You cannot pour from an empty cup. If you're a parent, sibling, support worker, or friend, your wellbeing matters just as much.

Start small. Choose one thing just for you today. Even five minutes counts.

🌿 Final Thought

Self-care isn’t selfish. Self-care isn’t one-size-fits-all. Self-care is how we keep going, and how we honour our needs, our bodies, and our boundaries.

This Self-Care Day, we invite you to build your own toolkit. And remember: you’re allowed to rest. 💜