Anxiety Toolkit

There are many ways you can manage your anxiety, this page will have all the tools you can use when you feel you need them. Find which ones work for you and add them to any habits you already have to create your anxiety toolkit for when you need it.



Start your day by writing down all your thoughts, if any of these are negative try to write a positive lesson that you have learned from it.

You can also use journaling to do a brain dump of everything that is on your mind, when you are feeling overwhelmed.


Mindfulness senses exercise

In times of anxiety take a deep breath and take in your surroundings by finding:

  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

This exercise will keep your grounded and put you in the present moment , taking you out of the state of anxiety and panic.


Visualisation exercise

Create images in your mind of somewhere that you feel relaxed and happy, take yourself to that place in your mind and allow yourself to feel it with all the senses and in as much detail as you can. Take yourself to this place whenever you need to.


Worry time

Schedule a time for worrying and save all your worries for that time. Schedule it the same time everyday and only allow yourself to worry in those times. Set a timer and allow yourself to worry, once the timer goes off go back to your day and leave the worries behind you.



Schedule regular time for self-care with at least one activity everyday. These can be simple activities that allow you to take time to relax. Here are some ideas to get you started:

  • Reading
  • A warm bath
  • Go for a walk
  • Meditation
  • Listening to a podcast
  • Watching your favourite film
  • Listening to music


Guided meditations

Guided meditations are a great way to ground yourself and step away from your anxiety and into the present moment. Try these guided ones below to get you started.


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