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
Guided Breathing
5-4-3-2-1 Grounding
Progressive Muscle Relaxation
Guided Meditation
Peaceful Visualization
Relaxing Sounds
Sound Therapy
Thought Labeling
Path Tracing
Stress Relief Bubbles
Stress Ball
Online Fidget Spinner
Self-Tests
Therapeutic Worksheets
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.