How to Create a Hope Box

When you feel trapped, or overwhelmed by feelings of hopelessness, helplessness, and worthlessness, a Hope Box might help you feel better. A Hope Box or Hope Kit is a CBT (cognitive behavioural therapy) technique that helps you tide over a crisis by reminding you why life is worth living.

A Hope Box can be put together by yourself or with the help of your therapist or friend. It contains items that will lift you, change your mood, and mitigate the current crisis. Here are some things that you could put into yours:

• format_list_bulleted 1. Reasons to stay alive Write down a list. For example, "I want to travel the world, I want to take care of my parents, I want to finish my Master’s degree, I want to start a business."
• mail 2. Memorabilia Keep physical cards, letters, or notes that make you feel happy, loved, joyful, or hopeful.
• photo_library 3. Joyful photographs Include pictures that invoke joy. This could be a happy memory from the past or a picture of something you want to do or visit in the future.
• history_edu 4. A letter to your future self Write a letter while you are feeling well. Tell your future self how to tide over the crisis and reassure them that everything will be fine.
• extension 5. Distracting activities Add art supplies to express your feelings, a small puzzle, or anything tactile that can actively take your mind off the current situation.
• volunteer_activism 6. A gratitude list Keep a running list reminding you of the people, places, and moments that have gone well in your life.
• format_quote 7. Inspiring words Write down your favorite quotes, daily affirmations, or prayers that bring you comfort.
• contact_phone 8. Emergency phone numbers Have a written list of numbers for your therapist, your safest loved one, suicide crisis helplines, and the closest hospital.