What’s in your Go Bag?

A Guide to Staying Grounded When Life Won’t Let You Pause

Have you ever heard of a “go bag”?

In the world of first responders or in my case, as someone who once wore many hats during college, including the badge of an EMT, a go bag is a small backpack filled with essentials: a flashlight, snacks, first-aid supplies, and whatever you needed to stabilize a crisis on the spot.

It was a magical kind of preparedness,not because it made you superhuman, but because it gave you just enough to keep going.

You don’t pack it when the emergency happens. You have it ready before the storm comes.

Well, friend,I want you to imagine having one for your emotional wellbeing.

An emotional go bag is what you reach for when you’re maxed out, run down, and still have to keep going. It’s not indulgence. It’s inner triage. And it’s time more of us started packing one.

The Moment I Reached for Mine

I just returned from a trip that drained me. No pause. No recharge. I had to immediately jump into work, meetings, and administrative tasks each one requiring my full attention and presence.

That’s when I went to my emotional go bag.

In mine:

-Compassion, especially toward myself Discipline, not to push through, but to protect my energy.

-Miniature resets like a 15-minute guided meditation and a face mask while horizontal on the floor.

-Brain fuel hydration, walnuts, and a probiotic-rich smoothie

It sustained me until I could breathe again.

How to Know It’s Time to Reach for Your Go Bag

Too many of us wait until we’re falling apart before we allow ourselves care. Here are a few signs you’re overdue for an emotional timeout:

You’re snappy, tearful, or unusually irritable You feel like your thoughts are racing but you can’t focus You’re not resting, even when you’re resting Every request feels like a burden

That’s not laziness or weakness. That’s overload.

Stress vs. Anxiety (and Why It Matters)

Understanding the difference can help you reach for the right tools.

Stress is usually tied to a specific event or deadline. It’s your body’s response to pressure,temporary, and sometimes even motivating. Anxiety is more internalized and persistent. It’s the what ifs that live rent-free in your mind long after the deadline is gone.

Both activate the sympathetic nervous system, that fight, flight, freeze, or fawn state. And when left unchecked, they can affect digestion, sleep, memory, and even immunity.

Your Brain on Burnout

Let’s talk chemistry for a moment:

Cortisol: The stress hormone. Great in short bursts. Terrible when it never turns off.

Dopamine: The motivation molecule. Gives you that “I did it!” feeling. Serotonin: The stability chemical. Regulates mood, sleep, and digestion.

Oxytocin: The connection hormone. You feel it when someone really sees you,or when you receive a meaningful hug from someone you love.

Your go bag should aim to restore balance between these.

Nourishment is Non-Negotiable

Your emotional go bag shouldn’t just soothe your mind, it should feed your body.

When we’re stressed, we tend to either forget to eat or reach for things that spike our sugar and crash our focus.

Instead, try these gut-and-brain-boosting go-bag items:

Walnuts & pumpkin seeds – rich in Omega-3s and magnesium for brain support Probiotic-rich snacks – think kefir, yogurt, sauerkraut, or a fermented shot Herbal teas – calming blends like chamomile, ginger, or lavender support digestion and the nervous system.

Water – hydration is a form of emotional clarity A square of dark chocolate – for a dopamine lift that doesn’t derail your energy

Your brain and gut talk all day long. Feeding both means fueling clarity, resilience, and emotional stability.

Three Quick Add-Ons for Your Emotional Go Bag

1. Grounding Tool: Keep a calming object nearby a stone, a crystal, or even a scented hand lotion.

2. Time-Out Plan: Know your escape route. A 5-minute walk. A guided meditation. A dance break in the kitchen.

3. Permission Slip: Give yourself permission to not be available 24/7. Say no. Rest is a right.