Creating Your “Pause” Basket

What do I mean by a “pause” basket?

A “pause” basket is a place where you keep many things that help you cope with life’s stressors. Some of the coping techniques in your basket will help you “pause” or slow down your thinking and physiological arousal when you are emotionally upset. Others will help you distract yourself and keep your mind busy so that you do not focus too intentlyon what is troubling you.

Why do I need to make a basket?

Often when people get upset they forget to do what is best for them because they aren’t thinking clearly. By having many of your coping skills together in one place, you are more likely to remember to use them.

What should I use for my basket?

It’s up to you. It doesn’t even have to be a basket. Some people use wooden boxes, others have used fancy trunk boxes from Hobby Lobby, and still others have used a laundry basket or Rubbermaid container. What you use isn’t important. What is important is that you use something that you feel comfortable having out in the open so that you can see it and remember to use it when you get upset.

What should I put in my basket?

There are many different things you can put in your basket/box. Here are some examples, feel free to use as many or as few as you would like. Also, remember to put your own special things that help you cope that might not be on the list.

Pause Items / Distraction Items
Smell: Lotion, scented candle, clothing item of a loved
one, hand sanitizer / Coloring materials: coloring books, mandalas,
markers, pencils, etc.
Taste:Sour candy (Warheads), hot candy (cinnamon
Altoids or Atomic Fireballs), dark chocolate / Mind Games:word searches, crosswords, sudoku,
anagrams, Rubik’s cube, etc
Touch: Squishy ball, feather, silk, etc. / Reading Material: Books, magazines, Bible, comics, etc.
Sight:Pictures of loved ones, beautiful places, family vacations. Memorabilia or “pick me up” items (nice card someone gave you or anything that reminds you of good things others see in you.) / Miscellaneous:notebook, pencils, etc.
Good Distraction Techniques
Sound: Relaxation CDs, audio books, music you enjoy, music box, rainstick, etc. / All of these can be expanded as needed (See steps)
  • Name the (1) States, (2) their capital city, (3) States order from North to South, (4) East to West, (5) etc.
  • Dr. Morris’ progressive (1) faces, (2) bodies, (3) surroundings
  • With your non-dominant hand write: (1) the alphabet backwards, (2) the pledge of allegiance, (3) the Lord’s Prayer

* Pain: Refreezable ice block
* Do not use things which could actually injure you!!!
I am not advocating self-harm.