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An anxiety tool kit is a collection of objects and/or resources that you can use to calm yourself down during stressful times. It can be portable (in the form of a wristlet or section of your bag), virtual (in the form of bookmarked links and images), or in a box at home. I made a portable tool kit in therapy last summer, and it was helpful for those summer parties where I felt socially awkward and nervous to meet new people.
Making an anxiety tool kit is super easy- all you have to do is collect your items and resources, and then pick a place to store them! I put together some suggestions for things to put in your tool kit. Suggestions in blue are best for a virtual tool kit; suggestions in red are best for a portable tool kit; suggestions in green are best for a tool kit in a box.
Pin this for later!
Pin this for later!
Something to keep your hands busy:
Portable: stress ball, rubber bands, fidget cube
Virtual: puzzle apps, online games like Tetris
Something with a calming scent:
Portable: scented hand sanitizer
In a box: Incense, essential oils, air freshener, hand moisturizer
Something with a soothing sound:
Virtual: Relaxing playlist
In a box: white noise machine
Portable: fortune cookie slips
Virtual: Inspirational Pinterest boards, cute animal videos, screenshots of texts that make you happy
In a box: happy postcards/notes
Something to help you in crisis:
Portable: your therapist’s business card
Virtual: links to crisis chat lines,
In a box: List of hotline numbers
This is not an extensive list of ideas, but hopefully it will help you assemble your own tool kit. My kit is inside of a wristlet that I keep inside my backpack, and it has:
- Stress relief hand sanitizer from Bath & Body Works
- My phone, which has Blendoku (a puzzle app) and a calming playlist with instrumentals
- My earbuds to listen to music
- A business card for the health center at my college
- Business cards for some other helpful people at my school
Have fun making yours!