How To Lower Anxiety and Build Your Own Toolkit

1. Shift Your Temperature

   One approach that often helps me interrupt an anxiety spiral is changing my body temperature. Cold sensations cue your parasympathetic nervous system, the part of your body responsible for rest and relaxation, to kick in. If I’m outside in the heat, I’ll turn on a small portable fan I keep in my purse. If I’m at home or in my car, I’ll blast the air conditioning or splash cool water on my face. Holding an ice cube in my hand is another trick I regularly use.

2. Text Or Call Your Safe Person

   When my anxiety feels big, reaching out to someone I trust helps me return to a calmer baseline much faster. For me, that person is my husband. Sometimes all it takes is sending a quick “Hey, I’m feeling anxious” text or hearing his voice on the phone. I don’t need a whole conversation or a solution, just a moment of connection with someone who helps me feel anchored. It’s also a reminder that I don’t have to navigate anxious moments alone.

3. Reduce Stimulation

   Being overstimulated by everyday things such as lights, sounds, crowds, or too many things happening at once can often make my anxiety spike. When I notice those early signs, I try to reduce stimulation as much as possible by going outside for fresh air, dimming the lights (or throwing on my sunglasses), finding a quiet corner, lowering the volume on whatever’s playing, or even just putting my phone down. Reducing sensory input as much as possible helps my mind and body settle.

4. Put It On Paper

   Journaling gives the thoughts swirling in my head a place to land. When everything remains internal, my mind tends to loop and catastrophize. By writing things down, even if it’s messy or doesn’t make sense, I feel a little more in control. Some days, I’ll pour out a long stream-of-consciousness entry where I let every thought spill onto the page. Other days, I keep it simple: a few sentences or a short list of what’s bothering me. Once it’s on the page, I can look at things more objectively and remind myself of what’s true or if fear is talking.

5. Do Something Creative

   Engaging in a creative activity is one of the most unexpectedly effective tools in my anxiety toolkit because it helps me personally interrupt rumination and brings me into the present moment. It doesn’t have to be anything elaborate. For example, junk journaling has been a fun creative outlet lately. What makes creativity so powerful is that it naturally shifts you into a flow state, a mental space where you are fully absorbed in what you’re doing. When you’re in flow, your nervous system may start to settle, and the anxious chatter in your mind may quiet down.

Creating an anxiety toolkit is about finding strategies that support your mind, body, and lifestyle. There’s no one-size-fits-all approach. Everyone’s anxiety shows up differently, so everyone’s toolkit will look different. Here’s how to build one that genuinely works for you:

Identifying your personal triggers. These may be stress-related (such as work deadlines or lack of sleep), situational (crowded spaces, social events), or physical (hormonal shifts, caffeine, hunger). Understanding what tends to set off your anxiety may help you choose the best tools for that moment.

Keep your toolkit accessible. I like keeping a simple list on my phone so that when anxiety hits and my mind feels foggy, I don’t have to think too hard about what to do.

Experiment, experiment, experiment. Try different techniques, such as movement, cold exposure, journaling, breathing exercises, creativity, and connection, and pay attention to what actually helps. Not every strategy will work for every person, and even your favorite tools may not work every single time.

Think of your toolkit as a menu, not a checklist. You don’t need to use everything at once. Just choose what resonates in the moment: maybe you need quiet one day and movement the next. Maybe today your body responds to journaling, but tomorrow you need a conversation with your safe person.

These tools can make a real difference for many but knowing when to seek professional support is just as important. What feels like “typical stress” or occasional worry can sometimes be a sign of an underlying condition, and many people don’t realize they’re experiencing anxiety at all. If something doesn’t feel right, reaching out to a mental health professional may help you get clarity, a proper diagnosis , and the support you need. The encouraging news is that treatment has been shown to work: based on 2026 LifeStance data 79% of patients* showed improvement in anxiety symptoms after starting care. You don’t have to navigate it alone.

Take Our Quick & Easy Anxiety Questionnaire

Persistent and uncontrollable anxiety that disrupts your daily life could be a sign of generalized anxiety disorder (GAD). Take this assessment to identify symptoms commonly associated with anxiety and understand if you may be suffering from an anxiety disorder.

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This health survey is provided for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any personal health concerns. Completion of this survey does not establish a patient-clinician relationship. Responses are NOT monitored. If you are thinking of harming yourself or others please call toll-free 9-8-8 for the National Suicide & Crisis Lifeline (available 24/7), 9-1-1 or go to your nearest emergency room. By proceeding, you acknowledge this disclaimer and agree that this tool is for general awareness only. You assume all risks associated with its use. The survey administrators are not liable for reliance on its content. The above health survey is based on the Patient Health Questionnaire GAD-7.

The PHQ-9 and GAD-7 are Pfizer products. PHQ Copyright © 1999 Pfizer Inc. No permission required to reproduce, translate, display or distribute.

Over the last two (2) weeks, how often have you been bothered by the following problems?

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Step 1 of 8

12%

Question 1*

Feeling nervous, anxious, or on edge

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 2*

Not being able to stop or control worrying

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 3*

Worrying too much about different things

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 4*

Trouble relaxing

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 5*

Being so restless that it is hard to sit still

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 6*

Becoming easily annoyed or irritable

Not At All	Several Days	More than Half the Days	Nearly Everyday

Question 7*

Feeling afraid, as if something awful might happen

Not At All	Several Days	More than Half the Days	Nearly Everyday

Your Zip Code*

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*amongst 140,000 LifeStance patients with at least moderate anxiety

This article is intended for general informational purposes and reflects personal experiences. It is not a substitute for professional medical advice, diagnosis, or treatment. If you have concerns about anxiety or your mental health, consider reaching out to a qualified professional for support.