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
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
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.