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AnxietyAidTools

Open source anxiety toolkit
GitHub

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

2-3 min

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

3-5 min

Guided Breathing

Step-by-step breathing patterns to slow your heart rate and ease tension

5-10 min

Progressive Muscle Relaxation

Release physical tension by systematically tightening and relaxing muscle groups throughout your body

8-12 min

Peaceful Visualization

Guided mental imagery that transports you to calming environments to reduce stress and worry

10-12 min

Thought Labeling

A mindfulness technique that helps you recognize anxious thoughts as temporary mental events, not facts

5-15 min

Stress Relief Bubbles

Interactive bubble-popping activity that redirects anxious energy into playful, repetitive motion

2-5 min

Sound Therapy

Healing frequencies that promote relaxation and mental clarity

5-30 min

Stress Ball

Interactive stress ball to squeeze away tension and redirect anxious energy through tactile engagement

1-5 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: