Creating Your Personal Anxiety Toolkit:

10 Essentials to Keep Calm

If you're no stranger to anxiety, you know it can hit when you least expect it. That's why it's so valuable to have your own trusty anxiety toolkit at arm's reach. Think of it as your go-to set of tools that can help you ride the waves of anxiety.

You can get creative with it, whether it's a decorated box, a small bag, or even a list of items stored on your phone in the trusty notes app.

To build your personal anxiety toolkit, you'll want to consider things that engage your five senses: sight, sound, smell, taste, and touch. Here are some practical and personalized ideas to kickstart your kit:

Stress Ball: Squeezing a stress ball can provide an instant physical outlet for anxiety. It's a great way to engage your sense of touch.
Fidget: Fidget toys like spinners or cubes can be surprisingly effective at keeping your hands busy and your mind distracted.
Aromatherapy or Essential Oils: Scents like lavender, chamomile, or eucalyptus can work wonders for relaxation. A few drops of essential oil on a napkin or cotton ball can offer a calming aroma. Place it in a ziploc bag and it can travel with you.
Mindfulness or Relaxation Apps: Download a relaxation app on your phone. It's like having a personal meditation guide in your pocket.
Herbal Teas: Brew a calming cup of herbal tea. It's a treat for your taste buds and soothing for your mind.
List of Coping Statements: Keep a list of positive affirmations handy to help reframe your thoughts during stressful moments.
Create Playlists: Music can work wonders. Make playlists for different moods. Need confidence? Add songs that make you feel invincible. Looking for relaxation? Include soothing tunes. Want to unwind? Instrumentals or jazz may do the trick.
Intense Candy: If you're prone to panic attacks, consider carrying a candy with a bold, intense flavor like sour or spicy. The strong sensation in your mouth can be a powerful distraction.
Encouraging Letters or Videos: Write a heartfelt letter to yourself with words of encouragement and tips for getting through challenging situations. You can also make a video for a quick pep talk. Keep it handy for moments when you need a dose of support.
Get Creative: Pack a coloring book and some colored pencils and unleash your creative side. Or pack a notebook and write a story or journal. These can provide your mind with a delightful distraction.
Your anxiety toolkit is a reflection of what works best for you. Customize it to suit your needs and preferences. The goal is to have a lifeline to help you find calm within the storm of anxiety, no matter where you are. So, why not get started on assembling your very own anxiety toolkit today?