Anxiety Toolkit

Welcome!
Weʼre so glad youʼre here. Anxiety is
something that can be very hard, but there
are so many great tools that can help
you manage and reduce anxiety!

This toolkit can be used to help you

throughout your journey!
 Help Is
Availabl
e

Disclaimer
This toolkit is not a substitute for therapy,
diagnosis, or emergency support.

This toolkit is not created or reviewed by

licensed mental health professionals.

Anxiety is complex and unique to each person.

These tools are here to support you,
but sometimes we need extra help
and thatʼs okay. You deserve support.

If you are in immediate danger or need help now,

please call or text 988 (the Suicide & Crisis Lifeline).
Help is available 24/7.
 Table of
Contents
Introduction
20. Support + Self-Talk
1. What is Anxiety?
2. How to Use This Toolkit
21. What to Tell Yourself
22. Things I Wish I Knew
3. Coping 23. Supporting a Loved One
24. Comforting Someone
Techniques 25. Ways to Talk About Mental Health

4. Breathing Exercises
5. 5-4-3-2-1 Grounding
6. Progressive Muscle Relaxation
7. Other Coping Tricks Final Pages
8. More Healthy Coping Strategies

26. Journal Prompts

9. Anxiety Worksheets 27. Final Words +
Merch bonus!
10. Identify Triggers
11. CBT Thought Challenge
12. Anxiety Breakdown
13. Coping With Anxiety Checklist
14. Instead of... (Healthy Coping)
15. My Anxiety Iceberg
16. 5-4-3-2-1 Practice (Boxes)
17. Daily Check-In
18. Goal Tracker
19. Gratitude Worksheet
 What is anxiety?
Anxiety is a normal human response that helps
us stay alert and safe. But when it gets too strong
or shows up too often, it can make life harder.

It might show up as:

racing thoughts, a fast heartbeat, tight muscles,

overthinking, fear of the future, or feeling frozen.

This toolkit is here to remind you:

you are not alone, you are not broken,
and there are ways to feel better.
Starting small, one page at a time.

1
 How to use this toolkit
This toolkit is for you — to help you better
understand your anxiety, practice helpful coping
skills, and feel a little more supported on tough days.

Some pages are educational.

Some are interactive.
Some are here to remind you:
You are not alone.

Go at your own pace.

You donʼt have to do it all at once.

You are doing better than you think!

2
 Coping Techniques
Coping techniques for anxiety are simple tools
you can use to help calm your mind and body
when you're feeling overwhelmed.

They can help you feel more in control, ease

physical tension, and get through stressful
moments a little easier.

Here are some coping skills to try!

find what works best for you

Mental Health

Toolbox 3
Breathing Techniques to Calm Anxiety
Why it helps
• Promotes relaxation
• Soothes your nervous system
• reduce anxiety and overwhelm

Before you begin

• Find a comfortable position
• Focus on your breath (feel the air enter
and leave your body)
• Be patient - itʼs okay if your mind wanders
• Recenter yourself if you drift and focus back on your breath

8-4-7 breathing box breathing

• exhale deeply through • inhale deeply for 5 seconds
mouth for 8 seconds
• hold for 5 seconds
• inhale through nose for
4 seconds • exhale slowly for 5 seconds

• hold breath for 7 seconds • hold for 5 seconds

• repeat until relaxed • repeat until relaxed

4
 5-4-3-2-1 technique
engage your senses to ground yourself

• 5 things you see

Look around and identify 5 things you can see

• 4 things you feel

Pay attention to your body and acknowledge 4 things you can feel
such as your feet on the ground or clothes on your skin

• 3 things you hear

Listen to your surroundings and identify
3 different sounds you can hear

• 2 things you smell

Notice 2 distinct smells you can perceive, either directly
or from your memory

• 1 thing you taste

focus on one taste you can currently experience, or
a favorite taste you can remember

5
Progressive Muscle
Relaxation
find a comfortable place

start with your toes, tense your

muscles for 5-10 seconds then release
while taking deep breaths

repeat this working up the body

with different muscle groups

6
 Simple Coping Strategies
ice cube method shower

hold an ice cube and let it melt if you’re able, take a shower.

the cold shock can help it may sound simple but

slow down your thoughts it’s a great way to come
down from anxiety!

go outside hum or sing

as much as you don’t want
to, just go. sit or stand and humming activates the vagus
breathe in the fresh air nerve, which calms down the
nervous system
look at the stars or clouds
and focus on them. feel the air! bonus if you love the song

la la la la

7
Healthy Coping Strategies
spend time
journal deep breathing
in nature

play with pets cleaning making a meal

listen to music read long drive

take a long break

exercise stretch
from screens

listen to draw/paint your

go for a walk
the birds feelings

8
Anxiety Worksheets
Anxiety worksheets are just simple pages you can
print out and work through when your
mind feels a little too full.

Theyʼre here to help you better understand

your anxiety, try out some coping tools,
and feel a bit more grounded—one step at a time.

9
 Identify Triggers for Anxiety
Everyone has triggers for anxiety. Triggers are events or situations, real or imagined,
that make you feel anxious. Itʼs important to be able to identify and understand your own triggers.
When you know your triggers, you can learn how to challenge and manage them.

Common Triggers for Anxiety

Directions: Circle any triggers that apply to you and answer the questions below

Large Crowds Accidents Confrontation

Work Past Trauma Finances
Fear of failure Heights Fear or being alone
Poor performance Maintaining Conversation Acceptance
Intimidating conversations Sleep
Mistakes Trying new things other:
Home life Thinking of the past
Thoughts of the future Meeting new people
Small spaces

What are the 3 biggest or most frequent triggers for your anxiety?

Why do these triggers make you feel anxious?

When was the last time each trigger affected you?

What are some coping strategies you can use when these triggers come up?

10
 Cognitive Behavioral
Therapy Worksheet
what triggered your anxiety?

what did you feel? (how intense was the feeling 1-10)

what was the thought that ran through your mind?

do you believe this thought was 100% true? why or why not?

what evidence supports those thoughts?

what evidence contradicts those thoughts?

whatʼs a more accurate thought?

How do you feel now? How intense is the feeling now? 1-10

11
Anxiety...
is a feeling of worry, fear, or nervousness and usually
happens during stressful situations or when we feel there
is a threat to us and is either real or imagined. When you
feel anxious, your body can show that in many ways

I know I am anxious when these symptoms show up:

1.

2.
3.

Three things that make

me feel anxious are...

1.

2.
3.

Three coping skills i can practice when i feel anxious are...

1.
2.
3.

12
 Coping With Anxiety
some things that make me feel anxious are...

1
2
3
these changes happen when i feel anxious:

things i do... changes in my body... thoughts i have...

when i feel anxious, i can cope by:

Check the coping skills that may be helpful. Use the blank spaces to write in your own.

deep breathing going for a walk

read writing in my journal

take a break from screens stretch

talking to a friend listen to the birds

listen to music make a meal

go for a drive exercising

13
 Instead of...
What are some things you can do differently this week when you are feeling anxious?
Use this worksheet to come up with healthy coping skills to use for anxiety triggers
instead of responding in unhealthy ways

This week, when I feel anxious, instead of...

(What are unhealthy ways you cope with anxiety?)

I will use these coping skills

(Place a check mark next to each coping skill you use during the week)

14
 My Anxiety Iceberg
write in the blank space

what people see:

the surface level behaviors
that are associated with
my anxiety

what people donʼt see:

my thoughts, feelings,
circumstances and life experiences
that are beneath the surface

15
 5 4 3 2 1 Grounding Exercise
fill the box in with...

5 things you see

4 things you feel

3 things you hear

2 things you can smell

1 thing you can taste

16
 Daily Check-In
date:

things that made me: things iʼm proud of

happy: sad: other:

best moment worst moment mood iʼm in

draw in how you are feeling

I am thankful for:

1
2
3
17
 Goal Tracker
My #1
goal is...
Target date How will I know Iʼve reached my goal?

Steps I can take to help me reach this This goal is important to me because...
goal are...
1
2
3
4
5

Obstacles that may arise are... How I plan to respond to each obstacle:

1
2
3
4
5

What am I looking forward to for Next best steps

when i achieve my goal?
1
2
3
4
5

18
 Gratitude Worksheet
What moments
People that I love have made me
happy recently?

What am I
proud of Most delicious food
lately? Iʼve had recently

How have What I am

people helped looking forward
me recently? to:

19
 Support + Self-Talk
Anxiety can be loud, confusing, and isolating.

This section is full of reminders you

might need to hear.
Things to say to yourself.
Ways to ask for help.
How to support someone else.

Youʼre not alone in this.

You never were.

20
What to tell yourself when you feel anxious:

“thank you for “this feeling

the warning, won’t last
but i’m okay” forever”
“whatever happens
i can handle it and
i will be okay”

“i know it hurts,
but i will be okay”
“i have felt this way
before and i’m okay”

“i know how
to cope
i trust myself”
“my brain is giving
me wrong signals
i am safe”
“i will pause right
now and let
myself breathe”
“this too shall pass”

21
 Things I wish I knew before I had anxiety:

“you’re not going crazy. “you will get your social

it may feel like you are, skills, memory, and peace back.
but you’re not.” this is not forever.”

“you’re not having a heart

attack. anxiety can bring “you are not alone.
physical symptoms too” other people are
experiencing the
same things.”

“your anxiety lies to you.

fight back when you
“it’s okay notice a lie creep in.”
to rest”

“you are allowed to ask for help.

needing support doesn’t
make you weak”

22
Supporting a loved one with anxiety

Hurtful Helpful
“you’re so strong and i know
“you’re weak, toughen up”
it’s taking a lot to survive”

“that sounds so tough.

“everyone has anxiety... i’m so proud of you
deal with it” for hanging in there”

“what you’re going through

“it’s not worth worrying
is real no matter how
about that, why stress?”
small. how can i help?”

“mental health issues? “i’m glad you’re getting

idk you just sound the help and support
super stressed” you deserve”

Please be kind to those struggling and seek to understand their

struggles. You donʼt need to point fingers or give the perfect advice.
Sometimes just being there to listen is the best thing to do.

23
Comforting someone with anxiety

acknowledge their feelings

avoid judgement or minimizing
be present & listen without trying to fix them

encourage support (if needed)

if you feel comfortable it’s okay i’m not going

and want to talk... to feel anywhere. i’ll be
here with you.
i’m here for you. the way
you do

anyone would feel

it’s okay to this way in your
would you like me
not have all the to just listen or shoes
answers now help find a solution?

would it help if i
let’s take a few looked for support
deep breaths options with you?
together

24
Ways to open up about your mental health:

“i’ve been struggling “i’ve been feeling a little

lately and i don’t know lost lately, can i talk
how to talk about it” it through with you?”

“i’ve been feeling ____ recently and didn’t know how

to say it until now. can i talk it through with you?”

“there’s a lot on my mind, “i feel safe around

and it’s starting to feel you, can i process
heavy. can we talk?” some stuff with you?”

“can i let
out some “my mind has
thoughts? been racing,
i just need to and i think
be heard” saying it out
loud might help”

25
 Mental Health Journal Prompts
Understanding Your Anxiety
• What does anxiety feel like in my body and mind?
• What did I first notice when anxiety showed up in my life?
• What are the top three triggers that often spark my anxiety?
• How do I typically react when I feel anxious?
• What beliefs do I hold about anxiety? Are they helping me or hurting me?

Coping & Grounding Tools

• What are three coping strategies that have worked for me in the past?
• What sensory experiences help calm me down? (sights, sounds, smells)
• What does my safe space look like? Real or imagined
• Write about a time you overcame anxiety. What helped?
• List five grounding techniques you want to try next time anxiety hits.

Inner Dialogue & Self-Compassion

• What would I say to a friend who is feeling how I feel now?
• What do I need to hear right now to feel comforted and safe?
• In what ways am I hard on myself when Iʼm anxious?
• Write a compassionate letter to yourself from your wise self.
• What parts of myself need more love?

Patterns & Triggers

• What situations regularly cause anxiety for me, and why?
• How do I feel physically before, during, and after anxious moments?
• What time of day or week does my anxiety usually peak?
• Whatʼs the link between my anxiety and sleep, food, or screetime?
• How do my thoughts tend to spiral? Can I spot any patterns?

26
 Youʼve got this. Weʼre so proud of you!
Always remember:

You are not alone

You are allowed to rest
You deserve support
You are worthy, just as you are

If you want to carry this message with you,

we make merchandise that supports
mental health awareness!

Use code: “toolkit20” for 20% off

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