You know that feeling when you're just trying to get through your busy day, focused on all the things that need to be done, and then—seemingly out of nowhere—anxiety creeps in?
Your mind starts spiraling with 'what ifs' and worries. You’re trying to keep it together, but your heart starts racing, your body tenses up, maybe you even get a little sweaty and it’s hard to focus. Now you're feeling overwhelmed mentally and physically!
In those moments, it’s easy to feel out of control and not know how to help yourself get through it. This is a common experience and you are not alone!
And lucky for you, I know what can help!
With a little thoughtful prep, you can create a simple DIY calm down kit to access that much needed inner chill. Using the self soothing tools in your kit will help you return to calm, bring you back to yourself mentally, and feel in control again physically—even while you're on the go!
By using simple items you may already have at home and adding strategies designed to bring a quick calm (like sensory grounding support, guided breathing exercises and meaningful affirmations) your kit can help you reconnect with a sense of calm and control—even on your most stressed days.
Having a plan and knowing what helps ahead of time gives a better chance of making it through an anxious time more successfully.
Let's get started!
First, find a small bag to hold all of your resources in one place.
( ex. a makeup or toiletry bag, wristlet or pencil case, a belt/belly bag, a drawstring backpack or even a ziptop food storage bag)
You may want to be able to throw it in your purse, backpack or diaper bag and keep it with you on the go.
Use a bag small enough to keep with you on the go
Collect a couple items for each of the 5 senses to help you ground/ be present in the moment and get out of your head. Hopefully you have some of these things at home already, but if not, a quick trip to Target or a Dollar store should be enough to find what you need.
Something TACTILE, that you can TOUCH
What should you choose? These are just some examples, but think textures!
Cold object (smooth stone, keychain, coin)
Soft fabric (a piece of fleece, velvet, a silky scrunchie or ribbon)
Stretchy rubber band or hair tie (to stretch, fidget or flick gently on your wrist)
Small fidget toy (spinner ring, a fidget cube, squishy stress ball)
Beaded bracelet or necklace (can roll the beads between fingers)
Stress putty or clay (squeezing or stretching for texture)
Shell with ridges (smooth side and rough side)
Piece of bubble wrap (to pop a few bubbles for instant relief)
Create or buy jewelry with a calming word or phase
Why: It's important because when anxiety pulls your thoughts into overdrive, touching a familiar object with a distinctive texture can anchor you back into the present, away from spiraling thoughts and physical tension.
How: Hold the item and focus on every detail—the warm/cool, the texture, the weight in your hand. Let yourself feel it fully and be WITH the object.
Something VISUAL that you can LOOK at
Focusing on a calm, engaging image can help shift focus away from anxious thoughts What should you choose? Think color, meaning & calm or interesting!
A photo or magazine image (something meaningful or comforting)
Picture of a loved one or pet (something that brings a sense of warmth)
Colorful postcard (with bright colors or a peaceful scene)
Tiny plant or leaf (real or fake, but visually soothing)
Favorite small figurine (a comforting item from home)
Patterned accessory (brooch, scarf, bracelet- something visually engaging and detailed)
Colorful gemstone or crystal (to focus on the colors and details)
Bookmark with artwork (like nature or abstract designs)
Why it Works: When your mind is racing, giving it something gentle and visual to focus on can quiet the inner chatter. Even a small object with familiar colors and shapes can pull you back to a feeling of calm.
How: Take a full minute to really look at the item. Notice its colors, its shapes, any little details that catch your eye. Let your gaze soften, and remind yourself that right now, in this moment, you’re okay.
Something with SOUND, that you can HEAR
Listen to what soothes your mind and body
What should you choose? These are just some examples, but think SOOTHING! You may want to have some earbuds/headphones to listen privately.
Wind chime app sound (or any soft chime, accessible on your phone)
Short personal voice recording (recorded positive affirmations or reminders)
Favorite upbeat or calming song (preloaded on your phone)
Meditation/sound app (like Insight Timer, Better Sleep, Calm etc.)
Nature sounds
Short guided meditation
White noise app (calming ambient noise like rain, waves, fans, brown noise)
Favorite ASMR sound (like whispering or tapping, if you enjoy ASMR)
Handheld clicker, small egg shaker, Tic Tac mints (to create a gentle, repetitive sound)
Why it works: Anxiety tends to hijack your focus with racing or looping thoughts, but sound can gently interrupt that spiral, giving your mind a chance to soothe and help slow your heart rate.
How: Put in your earbuds or shake the item, letting the sound fill your ears. Close your eyes if you can and fully immerse yourself in the sound. Feel your heartbeat start to slow, matching the rhythm, and let your body relax.
4. Something you can SMELL:
What should you choose?
Strong spices (provides a warm, grounding scent)
A cinnamon stick
Vanilla extract (just a drop on a cotton ball or tissue)
Cloves or star anise
Orange peel or lemon slice (for a fresh, uplifting aroma)
Coffee beans (for an earthy, awakening scent)
Herbal tea bag packet (mint, chamomile, or lavender)
Perfume or body spray sample (a familiar, comforting scent)
Scented Lip balm or lotion (especially if it’s scented with a calming fragrance)
Essential oil roller or inhaler
Why it Works: Smell has a quick, direct path to the brain’s emotional center deep in the brain, making it one of the fastest ways to shift out of anxiety and help ground us.
How: Take a few slow, deep breaths while inhaling the scent, focusing on the smell and visualizing a peaceful place. (maybe something from your visual category). Imagine the scent filling your body with calm, and then exhaling the tension and negative thoughts.
5. Something you can TASTE
What should you choose?
A honey straw (can take a small sip for a sweet grounding taste)
Salty snack (pretzels or crackers, which are crunchy and flavorful)
Piece of hard candy (like butterscotch, a peppermint or lollipop)
Sour candy (like war heads or sour patch kids)
Poprocks candy (a flavorful, distracting experience that crackles in your mouth)
Small piece of chocolate (dark or milk, to savor slowly)
A ginger chew (for a strong, spicy taste if you enjoy it and/or to help with nausea)
Gummy/ chewy candy (like fruit snacks, skittles, gummy bears)
Chewing gum (for a long-lasting minty or fruity taste)
A crunchy snack (like a small bag of trail mix that grounds with multiple tastes and textures)
A cup of coffee, herbal tea or juice (Boba/bubble teas have edible balls/bubbles for added fun. Hot or cold drinks also provide a grounding tactile experience as well)
Why it Works: Taste is a powerful, immediate way to focus attention and can quickly change the sensory experience. When anxiety makes your heart race and your mind wander, taste can be a quick way to anchor yourself.
How: Take a moment to be mindful about the what's in your mouth. With each bite or sip, savor the flavor-- keep your focus on the taste, texture, and temperature. Remind yourself that you are here, in this moment, grounded and in control.
Now that you have your sensory items chosen and tucked carefully in your bag--ready to help you feel more present and calm-- let's boost your kit with even more help!
Affirmation Cards
Choosing some positive statements you can repeat to yourself is a powerful way to challenge and soothe an anxious mind and help you reconnect to truth and self compassion, shifting your mind away from worry and fear.
When we are anxious, our minds are often NOT very kind to us!
We all have areas in life that need growth and change, but when we are struggling in a moment, we simply need to slow down and give all the love and self-compassion we can to help ourselves to a better path.
Here’s how to make your own affirmation cards:
Grab some sticky notes, index cards, or small slips of paper.
Use some pens or markers and get as fancy or plain as you want with each card.
Choose some phrases to write out that remind you of your strength, safety, and peace.
Here are some examples to get you started:
I am safe. I am in control of this moment.
I don't have to like it, but I can handle it.
Breathe in calm, breathe out worry/anxiety/stress/ fear.
This feeling will pass. I am present here and strong enough to get through it.
I’ve made it through anxious moments before; I can do it again.
My body knows how to calm down, and I can help it by breathing.
You don't have to have it all figured out, right now.
I am sensitive AND strong!
This feeling is temporary. I have the tools to manage it.
This is just my anxiety talking. I don't have to let it control me.
I am doing the best I can with what I have right now.
Make it personal: You might also write affirmations that are specific to your experiences in therapy or ones that remind you of progress you’ve made.
Place the cards in your kit: Tuck these affirmation cards into your grounding kit to use along with your sensory items.
A “Calming Reminders” Card
Include a card in your kit that lists helpful grounding techniques with simple directions that are easy to follow. Sometimes, when we’re overwhelmed, it’s easy to forget these skills.
Your reminder cards might include:
Affirmations while using the sensory items
Slow down and notice
Let those thoughts go, be.here.now
This is not an emergency
Breathe in calm, breathe out stress
Calm Scene or Safe Place Visualization: (often learned in therapy)
"Close your eyes and imagine your calm scene or safe place . Picture all the details—the sights, sounds, smells. Let yourself fully be into that space."
** This could also just be one of your favorite positive/ calm memories in your own life.
Pull Up a Guided Meditation or Funny Video: Save a link on your phone and then remind yourself to pull it up! Listening to a meditation or watching something that makes you smile can quickly shift your focus and ease anxiety.
Simple Breathing Techniques:
hand breathing: (trace each finger, breath in as you slowly trace up one side, pause at fingertip- hold your breathe, and then slowly breathe out as you trace down)
count your breaths: Count in your head as you breathe in slowly and deeply for 3 seconds, and then 6 seconds as you breathe out fully.
square or box breathing: in a 4 sec inhale--4 sec hold--4 sec exhale--4 sec hold pattern. (some people draw an invisible square on their leg as they follow the breathing pattern)
Breathe slowly, trace your fingers gently, and find your calm
I hope these resources give you the confidence that you can handle anything that comes your way. Coping ahead--having a plan and caring for your future self--changes the next chapter of your story.
If you need help making your kit, have any questions or want to find out if we can work together...email me with the link below!