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Creating an Emotional Toolkit to Handle Anxiety in the Moment

When anxiety strikes, it can feel overwhelming—but having an emotional toolkit ready can make all the difference. These tools are simple practices designed to help you regain calm and focus in the heat of the moment.

By preparing your toolkit in advance, you’ll be equipped to handle anxious thoughts and feelings with confidence. This guide includes grounding objects, tapping techniques, affirmations, mudras, and even some unconventional yet effective hacks.

Grounding Objects: Your Anchor in the Storm

Grounding objects are physical items you can carry with you to help bring your focus back to the present. These items work by engaging your senses and redirecting your attention.

Suggestions for Personal Grounding Objects:

  • A smooth stone or crystal you can hold.
  • A small vial of a calming scent like lavender or eucalyptus.
  • A piece of fabric or a stress ball with a comforting texture.

How to Use Grounding Objects

 Hold the object and focus on its texture, temperature, and weight. Describe it to yourself: "This stone is cool and smooth. It feels solid in my hand."

Take deep breaths as you focus on the object, letting it anchor you in the present.

Tapping Techniques: Releasing Tension Through Movement

Tapping, also known as Emotional Freedom Techniques (EFT), can help reduce anxiety by stimulating acupressure points.

How to Use EFT Tapping

Tap gently on these points with your fingertips while repeating a calming phrase, like "I am safe."

  • The side of your hand (karate chop point).
  • The area just under your collarbone.
  • The space between your eyebrows.

Focus on your breath as you tap, repeating the cycle until you feel calmer.

Affirmations: Rewiring Anxious Thoughts

Affirmations are positive statements that help shift your mindset from fear to reassurance. Writing them on index cards makes them easy to access when you need them most.

Example Affirmations for Anxiety

  •  "I am grounded and present."
  • "This feeling is temporary, and I am in control."
  • "I am safe, capable, and calm."

How to Use Affirmations

  • Choose one affirmation and repeat it slowly while taking deep breaths.
  • Visualize yourself embodying the calm and strength the affirmation describes.

Mudra for Relaxation: A Simple Gesture for Calm

Mudras are hand gestures used in yoga and meditation to influence energy and emotions. One easy mudra for relaxation is the Chin Mudra (Gesture of Consciousness).

How to Use Mudras

Touch the tips of your thumb and index finger together, forming a circle.

Rest your hands on your knees or lap, palms facing up.

Close your eyes and take slow, deep breaths for 1-2 minutes.

This gesture promotes a sense of calm and balance, making it ideal for moments of anxiety.

Unconventional Hacks: Small Acts That Make a Big Difference

Sometimes the most unexpected techniques can have powerful effects on anxiety. Here are a few to try:

Eye Movements

Move your eyes slowly side to side while keeping your head still. This mimics the effects of EMDR (Eye Movement Desensitization and Reprocessing) and can help reduce stress.

Humming

Hum your favorite tune or make a low humming sound. This stimulates the vagus nerve, which promotes relaxation.

Covering Your Left Eye

Gently cover your left eye with your hand for 30 seconds. This can help shift your brain from an anxious state to a more relaxed one.

Building Your Anxiety Relief Toolkit

Prepare Index Cards

Write down each practice on an index card with clear instructions. Include affirmations and reminders for grounding, tapping, and mudras.

Create a Portable Kit

Gather small grounding objects, a pen, and your index cards in a pouch or bag.

Use these tools during moments of calm to make them second nature when anxiety strikes.

Benefits of an Emotional Anxiety Toolkit

Immediate Relief: These tools offer quick strategies to reduce anxiety in the moment.

Empowerment: Having a toolkit gives you a sense of control over your emotions.

Long-Term Resilience: Regular use of these practices helps build emotional regulation skills over time.

An emotional toolkit is like a first aid kit for your mind—ready to support you whenever anxiety arises. By combining grounding objects, tapping, affirmations, mudras, and unconventional hacks, you can create a personalized set of tools to navigate life’s challenges with greater ease and confidence.

Start building your toolkit today and experience the power of being prepared.

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