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AnxietyAidTools

Open source anxiety toolkit

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

2-3 min

Guided Breathing

5-10 min

5-4-3-2-1 Grounding

3-5 min

Progressive Muscle Relaxation

12-15 min
New

Guided Meditation

10-20 min

Peaceful Visualization

10-12 min
New

Relaxing Sounds

5-60 min
New

Sound Therapy

5-30 min

Thought Labeling

3-8 min
New

Path Tracing

3-8 min

Stress Relief Bubbles

2-5 min

Stress Ball

1-5 min

Online Fidget Spinner

1-3 min

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: