Anxiety First Aid Kit

**Tools for When You’re Totally Spiraling**

We’ve all been there—one minute, everything’s fine, and the next, you’re caught in a whirlwind of anxious thoughts, rapid breathing, and a racing heart. If you’re neurodivergent like me, you might experience this even more frequently. But here’s the thing: you can do something about it—right in the moment, when it feels like anxiety is taking over. Think of this post as your anxiety first aid kit, full of strategies you can use in real-time to start calming that storm.

Now, before we dive in, a quick note: anxiety is heavy. It can hit hard and fast, and it can be deeply overwhelming. But because I’ve seen so many people (including myself) work through it, I want to offer these techniques in the most supportive way possible. Humor’s one of my favorite tools in my work, so while I’ll keep the tone light, that doesn’t mean I’m not taking this seriously. In fact, sometimes a little humor helps make heavy stuff feel a bit more manageable.

So let’s get to it. Here are some quick-response anxiety relief tools I’ve found effective—many of which I use myself and even share with my kids! That being said, do yourself a favor if you are an anxious or neurodivergent person who struggles with dysregulation, and tell people closest to you about these techniques! There are times that I even forget to use these tools and thankfully, my husband (hey babe!) knows these things and helps me with them.

1. Grounding Techniques for Immediate Calm:

5-4-3-2-1 Grounding Exercise

This one’s a classic, and for good reason. It’s a simple way to reset your focus when everything feels too much. Here’s how it works:

5 things you can see: Look around you. Identify five things you didn’t notice before.
4 things you can touch: Feel the surface beneath you, your clothes, or anything you can grab nearby.
3 things you can hear: Focus on the background sounds—traffic, a clock ticking, birds chirping.
2 things you can smell: Maybe it’s coffee brewing, or fresh air coming in from a window.
1 thing you can taste: Can you take a sip of water, or focus on a flavor lingering in your mouth?

Engaging your senses distracts your brain from spiraling and brings you back to the present moment.

Stretching for Relaxation

Tension is a sneaky part of anxiety. So, why not get rid of it with some stretching? It doesn’t have to be a full yoga session—simple stretches like neck rolls, shoulder shrugs, or side stretches can work wonders. Stretching helps release physical tension and can calm your mind.

Mindful Movement (Yoga/Tai Chi)

Even just a few minutes of intentional movement can regulate your nervous system. Try focusing on the flow of your breath while stretching or moving through gentle motions. If yoga or tai chi resonates with you, this can be a great way to get grounded.

“Touching Grass”

Let’s talk about something that’s a little quirky, but surprisingly effective: barefoot grounding. Yep, I’m talking about going outside, taking off your shoes, and literally touching the earth with your feet. It’s become a bit of a meme with the whole “touch grass” remark, but it actually works. Barefoot grounding is thought to help re-establish your body’s connection with the Earth’s natural energy. When you walk barefoot on grass, dirt, or sand, the earth’s electrons can balance out the free radicals in your body, reducing inflammation and stress. It’s like getting a little electrical reset. Plus, it can be incredibly calming to feel the natural textures underfoot, which can help refocus your mind and distract from anxious thoughts.

It's a quick and easy way to reconnect with the world around you—and hey, it’s free!

2. The Power of Breath and Relaxation:

Deep Breathing (Box Breathing)

One of the quickest ways to calm your nervous system is by controlling your breath. Box breathing is simple yet effective:

Inhale for a count of 4.
Hold for 4.
Exhale for 4.
Hold for 4.

Repeat this for a few rounds, and you’ll feel the anxiety start to dissipate. Breathing deeply activates the parasympathetic nervous system, which calms your body and reduces stress. Some people feel like this one is a little tedious, but give it a go; you may find this is the tool for you.

Progressive Muscle Relaxation

This technique helps release physical tension. Starting at your feet, tense each muscle group in your body, hold for a few seconds, and then relax it. Move upward through your body: calves, thighs, belly, arms, shoulders, neck, and face. By the time you’re done, you’ll likely notice a shift in your anxiety levels.

You may be surprised just how tense your muscles can be during an anxiety event, and this lends to more mindfulness on that front.

3. Bilateral Stimulation (EMDR-Inspired)

This one’s a bit of an insider tip from my EMDR work. Bilateral stimulation (BLS) is something I use with clients in therapy to help process trauma and calm the nervous system. It can be super helpful in moments of acute anxiety, too!

How to try it yourself: You can tap alternating sides of your body (e.g., left shoulder, then right, left, right) or use audio with alternating tones. It doesn’t take long—just a few minutes can help bring down the intensity of anxiety. Try it out and see how it feels for you!

-On the theme of EMDR, try Peaceful Place Visualization

In EMDR, resourcing often starts with imagining a calming, peaceful place. This can be anything that feels safe and comforting to you—real or imaginary. Picture it in full detail: What do you see? Hear? Smell? Touch? The more senses you engage, the more grounding it becomes.
If your brain needs a place to rest, your “calm place” can be like an emotional oxygen mask—one that gently lowers the intensity of distress and brings you back to safety.

4. Vagus Nerve Stimulation:

You might not realize it, but the vagus nerve is a game-changer when it comes to calming your body’s stress response. It’s like the brake pedal for your nervous system. Stimulating it can help regulate anxiety and even shift your mood.

How to stimulate the vagus nerve:

Try humming, chanting, or gargling (yes, seriously!).
Splash cold water on your face (this activates the mammalian dive reflex).
Deep breathing is another great way to engage the vagus nerve.
Rubbing the base of the back of your neck where your vagus nerve runs

I use vagus nerve stimulation all the time with myself and even with my kids—it’s something that can work really quickly, because it overrides the thought process and kicks your parasympathetic nervous system back into gear, telling it “there’s no need to go into fight or flight! we’re safe! (But keep in mind, be sure that you ARE actually safe!)

5. Eating Sour Foods as "Chill Pills"

Okay, hear me out. If you’ve been around my office, you may know I’m a fan of all things sour. Specifically, at home I keep Fruit Riot sour-coated frozen fruits on hand (not an ad, I just love them!). These little "chill pills" are my secret weapon. You’ve probably heard of the idea that sour foods can help balance out the stress response (it’s a bit like activating your parasympathetic nervous system). It’s not just a quirky thing I do—it works!

There’s actually some science behind why sour foods can help with anxiety. When you eat something sour, it activates sensory receptors in your brain that focus on the intense flavor, redirecting your attention away from anxious thoughts. Essentially, your brain has a hard time processing both sour flavors and anxiety at the same time—making it a great quick fix for calming the mind.

So, next time you’re feeling overwhelmed, grab a "chill pill" and let your brain focus on something a little tangier. Give it a try next time you’re feeling stressed—maybe a few sour candies or even a tart fruit will do the trick!

6. Binaural Beats and Music for Calming:

Music can be a powerful ally when it comes to calming anxiety. Binaural beats are specific frequencies that can help you relax and refocus. There are even apps and playlists made specifically for reducing anxiety.

If binaural beats aren’t your thing, try listening to some bass-heavy music or a calming playlist (I personally love Hemisync and Septasync for this, they are used for meditation). When my babies are dysregulated, music will change their tune (no pun intended!) really quickly! we go from screaming tantrums to busting moves in seconds! The key is finding what soothes you, whether it’s soft tones or deep rhythms. Music can be grounding and help clear the mental clutter that comes with anxiety.

7. Journaling for Clarity and Release:

Journaling is one of those tools I’ve personally found to be incredibly helpful in managing anxiety. The best part? It doesn’t have to be formal or structured. A simple stream of consciousness exercise can do wonders.

Don’t have a journal? You can just grab your phone and jot down whatever is on your mind in your notes app—no editing, no censoring, just a raw outpouring of thought. You’d be surprised how often the act of writing things down can lighten the emotional load and bring clarity. Check out my blog post on journaling for more tips on how to tailor this tool to your needs and not get hung up on the little things.

8. Talk to a Trusted Friend:

Sometimes, the best thing you can do when anxiety is hitting hard is to talk to someone you trust. Social support is crucial for emotional regulation, and just having someone listen can ease the emotional intensity.

I’ve said it before, and I’ll say it again: validation is powerful. If you have a friend who’s good at comforting you, reach out. And, if you want more on how to comfort others effectively, be sure to check out my earlier posts on that subject.

9. The Mammalian Dive Reflex:

Did you know that cold water can actually help calm your anxiety? The mammalian dive reflex is a natural response that helps you chill out when submerged in cold water.

When you splash cold water on your face, your body activates the mammalian dive reflex, a natural response that slows your heart rate and directs blood to your vital organs. This reflex is designed to help you stay calm and conserve energy when submerged in cold water. By triggering it with just a splash of cold water, you can quickly shift your nervous system from fight-or-flight mode to a more relaxed state, giving you some fast relief from anxiety.

10. Comfort Items & Calming Objects

Sometimes, it’s not about doing something big, but about having a little something to hold onto—literally. A comfort item can be a powerful anxiety-soothing tool. This could be a small fidget toy, a smooth worry stone, a favorite stuffed animal, or even a crystal that you feel connected to.

Selenite is one crystal known for its calming, cleansing energy. It’s believed to help clear away chaotic thoughts and promote peace—plus, it’s smooth and cool to the touch, making it perfect for holding during stressful moments. Other calming options include amethyst (for anxiety relief and protection), blue lace agate (soothing and gentle), or lepidolite, which contains lithium and is often used for emotional balance.

The key is finding your thing—whatever item brings you a sense of grounding, comfort, or safety. Keep it nearby, carry it in your pocket, or stash it in your car or office. It doesn’t need to make sense to anyone else—as long as it helps you feel calmer, it’s worth it.

Conclusion:

So there you have it—your anxiety first aid kit! These techniques may take a little trial and error to figure out what works best for you, and that’s totally okay. Some tools might be more effective for you than others, so don’t get discouraged if one doesn’t seem to do the trick right away.

I know anxiety and dysregulation can feel like a huge weight, but these strategies are here to help you manage it in the moment. The important thing is to try them out and see what feels best. You’re not alone in this, and you don’t have to face it without tools to help you.

And honestly, these tools can help keep you grounded and centered even when you aren’t in fight or flight, keeping that 3 AM wake up caused by the natural rise of cortisol from reaching the point of waking you up!

What works for you? I’d love to hear what you’ve tried and what helps you manage anxiety. Drop a comment or shoot me a message—I’m always interested to hear what’s making a difference for others.

Anxiety First Aid Kit: Tools for When You're Totally Spiraling