Anxiety Aid Tools
Simple exercises that can help when you're feeling anxious or overwhelmed. These are basic techniques that don't require any special skills or equipment and can be helpful when your mind feels too busy.
2-Minute Breathing
Focused breathing to calm your nervous system
5-4-3-2-1 Grounding
Use your senses to ground yourself in the present moment
Guided Breathing
Deeper breathing exercises with gentle guidance
Progressive Muscle Relaxation
Release physical tension throughout your body
Peaceful Visualization
Journey to beautiful, calming places in your mind
Thought Labeling
Categorize anxious thoughts with clickable labels
Push Pop Bubbles
Pop bubbles to release tension and find calm through satisfying interaction
Sound Therapy
Healing frequencies and binaural beats for deep relaxation
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
Crisis Resources
If you're experiencing thoughts of self-harm or suicide, please reach out immediately:
- 988 Suicide & Crisis Lifeline: 988
- Crisis Text Line: Text HOME to 741741
- Emergency: 911