Anxiety Toolkit
Free tools to help when you're feeling anxious. These exercises are simple to follow and don't require any special equipment - use them whenever your mind feels too busy or when you need a moment of calm.
2-Minute Breathing
Simple breathing exercise that calm your nervous system and reduce anxiety in just minutes
5-4-3-2-1 Grounding
A sensory technique that pulls you out of anxious thoughts by focusing on what's around you right now
Guided Breathing
Step-by-step breathing patterns to slow your heart rate and ease tension
Progressive Muscle Relaxation
Release physical tension by systematically tightening and relaxing muscle groups throughout your body
Peaceful Visualization
Guided mental imagery that transports you to calming environments to reduce stress and worry
Thought Labeling
A mindfulness technique that helps you recognize anxious thoughts as temporary mental events, not facts
Stress Relief Bubbles
Interactive bubble-popping activity that redirects anxious energy into playful, repetitive motion
Online Fidget Spinner
Steady restless hands with a calm, repeatable spinning motion on any device.
Sound Therapy
Healing frequencies that promote relaxation and mental clarity
Stress Ball
Interactive stress ball to squeeze away tension and redirect anxious energy through tactile engagement
5 Senses Scavenger Hunt
Fun grounding game for kids using your 5 senses to find things around you
Calm Down Jar
Watch the glitter settle in this calming visual timer for kids
Worry Monster
Feed your worries to a friendly monster to help them feel smaller
Magic Bubble Breathing
Watch a beautiful bubble grow and shrink as you breathe
Test Anxiety Reset
Quick technique to calm your mind before or during tests and exams
Social Anxiety Grounding
Quick grounding technique for social situations like parties, presentations, or group settings
Performance Anxiety Prep
Pre-performance routine for presentations, performances, or public speaking
Body Scan for Teens
Gentle body awareness exercise to notice and release tension
Future Worry Time
Schedule a specific time to worry, so worries don't take over your day
OCD Thought Labeling
Recognize obsessions vs. reality by labeling your thoughts
Compulsion Delay Timer
Gradually delay compulsive behaviors using a timer
Uncertainty Tolerance Exercises
Build comfort with uncertainty and not knowing
Mindfulness for Intrusive Thoughts
Observe intrusive thoughts without engaging with them
Nausea Management
Breathing and grounding techniques for nausea sensations
Body Sensation Labeling
Learn to distinguish anxiety from actual nausea
Safe Foods Visualization
Build confidence around eating through guided imagery
Coping Cards
Create personalized cards with coping strategies for difficult moments
Interactive Art Therapy
Create beautiful symmetric patterns through drawing - a calming art therapy tool
Understanding Anxiety
What Happens During Anxiety
Your body activates the "fight-or-flight" response, increasing heart rate, speeding up breathing, and releasing stress hormones like adrenaline. This often triggers unnecessarily during everyday situations, leaving you feeling on edge.
How These Techniques Help
These evidence-based techniques activate your parasympathetic nervous system, which naturally counteracts the stress response. Regular practice can reduce both the frequency and intensity of anxious feelings.
Tips for Best Results
- Find a quiet, comfortable space where you won't be interrupted
- Start with shorter techniques (2-5 minutes) if you're feeling very anxious
- Practice regularly, even when you're not anxious, to build your skills
- Be patient with yourself - these techniques get easier with practice
Additional Resources
When to Seek Professional Help
If anxiety is significantly impacting your daily life, work, or relationships, consider reaching out to a mental health professional.
- Anxiety attacks are frequent or severe
- You're avoiding important activities
- Physical symptoms persist
- Sleep or appetite is significantly affected
Mental Health Organizations
Leading organizations providing evidence-based information and resources for anxiety and depression:
- Anxiety & Depression Association of America (ADAA)
International nonprofit dedicated to prevention, treatment, and cure of anxiety, depression, and related disorders. Offers educational content, webinars, and therapist directory.
- National Institute of Mental Health (NIMH)
Lead federal agency for mental health research providing authoritative, evidence-based information on anxiety disorders and treatments.
- Mental Health America (MHA)
Community-based nonprofit offering free screening tools, practical resources, and guidance on mental health conversations.
- American Psychological Association (APA)
Leading scientific organization providing in-depth information on anxiety treatment, therapy options, and expert insights.
Helpful Tools & Resources
Additional interactive tools and visual aids that can complement your anxiety management practice:
- eXHALeR - Interactive Breathing Visualizer
Customizable breathing exercises with beautiful visual animations. Great for guided breathing practice with various patterns and timing options.
- Box Breathing Visualizer
Animated guide for box breathing technique (4-4-4-4 pattern). Simple, effective visualization for equal-part breathing exercises.
- Mindful Breathing Visualizer
Visual representations of different breathing exercises including box breathing and diaphragmatic breathing with customizable settings.
- The Trevor Project Breathing Exercise
One-minute guided visual breathing exercise designed to help with stress and anxiety. Simple and accessible for all ages.