Mental health first aid kit
Living with a lung condition can affect your mental and physical health. Family members, friends and caregivers may also experience emotional challenges as they support someone living with a lung condition.
This toolkit is designed to help you recognise when you may be struggling, identify what helps you cope and build a personalised collection of tools and resources that support your wellbeing.
Download the Mental Health First Aid Kit
You can access the toolkit directly on this page, or download and print a PDF version of the toolkit in your own language using the links below:
Before you start
Mental wellbeing is like oxygen: we all need it and we all need to refill it regularly.
Mental wellbeing is a state of feeling mentally well. To keep feeling well, you can take small steps to maintain and boost your mental wellbeing. This is a bit like keeping an oxygen tank full.
When you feel well, your “oxygen tank” is fuller and you are often better able to manage everyday challenges. Stress, illness, loneliness and uncertainty can gradually drain that tank.
This toolkit has been designed to help you:
- recognise when your tank is running low
- identify what helps refill it
- create a personal toolkit you can use to stay well and when you need extra support.
How to build your kit
Everyone’s kit will look different.
The following steps will help you recognise when your tank is running low, identify what helps refill it and choose the tools and resources that work best for you.
Step 1: recognise
What happens when my tank is running low? I notice or feel…
-
Health
- poor sleep
- more breathless
- tired or fatigued
- flare-ups
- persistent cough
- increased mucus
- less energy for everyday activities
-
Relaxation
- overwhelmed
- racing thoughts
- tense
- constantly worry
- feel afraid
- trouble relax
- feel anxious about breathing or symptoms
-
Expression
- less interest in hobbies
- no motivation
- feel low
- tearful
- hard to concentrate
-
Companionship
- feel lonely
- avoid people
- withdraw from family or friends
- avoid social activities
Step 2: refill
What helps me feel better? Things I can do…
-
Health
- rest
- follow my breathing plan
- take my medication as prescribed
- eat healthily
- stay hydrated
- pace activities
- take breaks
- gentle exercise
-
Relaxation
- listen to music
- practise mindfulness
- deep breathing exercise
- spend some quiet time doing something I enjoy
-
Expression
- read or write
- garden
- paint or draw
- create a daily routine
- walk in nature
- make or update keepsake box
- make small changes to home
-
Companionship
- call a friend
- join a support group
- see my family
- take part in an activity I enjoy
- join an online community
- spend time with people who make me feel supported
Step 3: build your kit
What do I need to keep my tank full? I need…
-
Health
- medication list
- appointment information
- follow breathing plan
- emergency contacts list
- list of healthcare team contact details
- inhalers
-
Relaxation
- music playlist
- relaxation exercise
- mindfulness or meditation app
- bath
- list of activities that help me relax
-
Expression
- favourite book
- hobby ideas
- inspiring quotes
- journal or notebook
- art or craft supplies
-
Companionship
- details of local or online support groups
- happy photographs
- a list of people I can contact when I need support
Checklist
Record each item that you need (listed in step 3), then tick each item off when it is ready.
- Health
- Relaxation
- Expression
- Companionship
Additional support
Sometimes self-help is not enough. It may be time to seek additional support if you notice:
- persistent sadness, anxiety or hopelessness
- difficulty coping with daily life
- ongoing sleep problems
- panic attacks or intense worry
- feelings of isolation or loneliness that do not improve.
If you experience thoughts of suicide, thoughts of harming yourself or feel unable to keep yourself safe, seek urgent professional support immediately.
More information
ELF has put together a range of recommended resources to help you build your kit, including breathing and relaxation exercises, support organisations, helplines and resources for caregivers.
