The Basic B*tch Guide to Building an Emotional Toolkit

A simple, real-life approach to feeling better—no spiritual deep dive required

There’s a quiet truth that doesn’t get talked about enough:

you don’t need to become a completely different person to feel better.

You don’t need to wake up at 5am, drink green juice, chant for an hour, or suddenly become “super into wellness” to take care of your emotional well-being.

Sometimes…you just need a few things that help you come back to yourself.

That’s what an emotional toolkit really is.

Not a rigid routine.

Not a perfectly curated lifestyle.

Not something you have to get right.

Just a small collection of things that help you shift your energy when life feels heavy, overwhelming, or off. And if you’re someone who’s not really into holistic practices—this is for you.

We’re keeping it real.

We’re keeping it simple.

And honestly… we’re keeping it a little basic.

Because basic works.

What Is an Emotional Toolkit (Without the Wellness Jargon)?

An emotional toolkit is exactly what it sounds like:

A set of go-to things you can reach for when your mood is low, your thoughts are loud, or life just feels like too much.

It’s what helps you:

• Reset your energy

• Get out of your head

• Feel grounded again

• Come back to a version of yourself that feels steady

And here’s the important part:

It doesn’t have to look like anyone else’s.

Your toolkit doesn’t need to be “deep.” It just needs to work.

Why “Basic” Is Actually Powerful

There’s this pressure in the wellness space to make everything feel elevated, intentional, meaningful.

But real life?

Real life is messy, busy, unpredictable.

And when you’re overwhelmed, the last thing you need is a complicated healing routine.

You need something:

• Easy to access

• Familiar

• Enjoyable

• Repeatable

That’s where your “basic” toolkit comes in.

The things you naturally reach for when you want to feel better? Those are your tools.

Let’s build yours.

Step 1: Your Music (Your Mood Reset Button)

Start with sound. Music is one of the fastest ways to shift your emotional state. It bypasses overthinking. It moves through your body. It changes your energy almost instantly.

For you, it might be:

• Reggae / Dancehall (that big up yourself energy)

• Gangster rap (confidence, power, release)

• 80s pop (light, fun, nostalgic joy)

• R&B (smooth, grounding, emotional flow)

There’s no right genre.

The only question is:

Does it change how you feel?

For me, reggae does something immediate.

It softens everything.

It lifts the mood.

It reminds me not to take life so seriously.

That’s the key.

Your music should:

• Shift your mindset

• Change your posture (yes, really)

• Make you move—even just a little

This is your emotional reset button.

When you feel off:

press play before you overthink.

Step 2: Your Movement (Move the Energy Out)

Now we move the body.

Because emotions don’t just live in your mind—they live in your body too.

And when you don’t move them,they stay stuck. Your movement doesn’t need to be “yoga” or “fitness.” It just needs to be something you actually enjoy.

For me, it’s hot yoga.

It’s sweaty.

It’s intense.

It’s not always cute.

But every single time, I leave feeling lighter, clearer, calmer.

For someone else, it might be:

• Zumba (fun, music, no pressure)

• Cardio boxing (release, power, strength)

• Walking outside (simple, grounding)

• Dancing in your room (honestly underrated)

The goal isn’t perfection.

The goal is:

get your heart pumping and your body moving.

Because movement:

• Releases stress

• Clears mental fog

• Brings you back into the present moment

Think of it like this:

Your mind processes.

Your body releases.

You need both.

Step 3: Your Collection (Small Joy, Big Impact)

This one might sound random—but it matters.

Having something to collect gives you:

• A sense of control

• A feeling of progress

• A little spark of joy

For me, it’s Pokémon Go (Gotta Catch 'Em All!).

It’s simple.

It’s fun.

I can do it anywhere.

And there’s a whole community around it.

That matters more than you think.

Because when life feels overwhelming, small, predictable joy is powerful.

Your collection might be:

• Handbags

• Sneakers

• Cards

• Crystals (if you’re a little into it)

• Books

• Stickers

• Vintage finds

It doesn’t need to be expensive.

It just needs to feel:

fun, grounding, and yours.

And yes—this is your permission for a little retail therapy.

Not as an escape, but as a way to reconnect with something that feels good.

Step 4: Your Potion (Your Reset Ritual)

Now we bring in your “potion.”

Not in a complicated, mystical way—but as something you use to clear your energy and reset your mind.

For me, it’s the ocean.

There’s something about sea water that just… resets everything.

The sound.

The smell.

The feeling of being near something bigger than you.

It clears the mind without effort.

But not everyone lives near the ocean, so your “potion” might look different.

For many people, especially in my family, it’s Florida Water.

What Is Florida Water?

Florida Water is a citrus-based cologne that’s been used for generations for:

• Cleansing energy

• Refreshing the mind

• Clearing heavy or stagnant vibes

It’s often used by:

• Sprinkling a little in your hands

• Dabbing it on your skin

• Spraying it around your space

Think of it as an energetic reset.

For others, your “potion” might be:

• Burning sage or incense

• Lighting a candle

• Taking a long shower

• Using essential oils

• Making a specific drink (tea, lemon water, something grounding)

It’s less about what it is—and more about what it does for you.

Your potion should:

• Signal a reset

• Help you release what you’re holding

• Create a moment of pause

This is your ritual.

Simple. Personal. Effective.

Putting It All Together: Your Basic Emotional Toolkit

Now let’s bring it all together.

Your toolkit might look like this:

• 🎶 Music: Dancehall playlist

• 💃 Movement: Hot yoga or dancing

• 🛍️ Collection: Pokémon Go

• 🌊 Potion: Ocean time or Florida Water

That’s it.

Not overwhelming.

Not complicated.

Just four things you can return to.

How to Actually Use Your Toolkit

This part matters more than anything, because tools don’t work unless you use them.

So instead of waiting until you feel completely overwhelmed…

Start using your toolkit early.

When you notice:

• Your mood shifting

• Your thoughts spiraling

• Your energy dropping

That’s your cue.

Try this simple flow:

1. Play your music → shift your mood

2. Move your body → release tension

3. Engage your collection → bring in joy

4. Use your potion → reset your energy

It doesn’t have to take hours. Sometimes 10–20 minutes is enough to change everything.

A Gentle Reminder (Without the Pressure)

You don’t need to become someone else to feel better.

You don’t need to do everything “right.”

You don’t need a perfect routine.

You just need a few things that help you come back to yourself.

Your emotional toolkit is something you build over time.

It evolves with you.

It grows with you.

It supports you—quietly, consistently.

And the most important part?

It meets you where you are.

At The End of The Day: Big Up Yourself

There’s something powerful about choosing to take care of yourself in simple ways.

Not because it’s trendy.

Not because someone told you to.

But because you deserve to feel better.

So whether your toolkit looks like:

• Music blasting in your car

• A sweaty workout that clears your mind

• A small collection that makes you smile

• A ritual that helps you reset

It all counts.

It all matters.

And it’s enough.

Take what works.

Leave what doesn’t.

Come back to what supports you.

And in your own way…

big up yourself.

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If You’re Curious to Go a Little Deeper

If you’re reading this and thinking…okay, this actually helped—but you might be open to something a little more— there’s more support waiting for you.

This version of your emotional toolkit is simple, real, and easy to come back to. But if you ever feel ready to explore things like meditation, yoga, or Ayurveda in a more intentional way, you don’t have to figure that out on your own. I’ve created a more in-depth blog post that walks you through building your emotional toolkit with supportive practices that help you find calm, clarity, and emotional balance—step by step.

No pressure.

No overwhelm.

Just something gentle to return to when you’re ready.

Explore the full blog post: Building Your Emotional Toolkit: A Simple Guide to Finding Calm, Clarity, and Inner Strength