Anxiety is a universal experience, and whether it’s fleeting or a recurring companion, managing it often requires a personalized toolkit.
As a licensed clinical social worker, I’ve worked with many individuals who find relief in reflecting on and expanding their own set of coping skills—strategies they may already use but may not recognize as tools for managing anxiety. Creating a personalized anxiety toolkit is about recognizing these existing strengths and intentionally building upon them to support your mental well-being.
One of my clients, for instance, has found that journaling is a powerful way to manage heightened anxiety and stress. Writing provides an outlet for processing her thoughts, untangling overwhelming feelings, and ultimately feeling grounded. By making journaling a central tool in her toolkit, this client now has a reliable way to ease the mind during challenging moments.
Another client draws on faith as a cornerstone of her toolkit. They have long relied on spirituality to find comfort in stressful or anxiety-provoking situations. By leaning into this existing strength, they have cultivated a source of resilience that supports her during anxious times. For this client, faith provides a sense of peace and a way to regain control over her emotional landscape.
The key is that these clients weren’t starting from scratch; they already had tools they were using to manage anxiety in life, though they may not have labeled them as “coping skills” initially. Reflecting on these practices helps bring them to the forefront, where they can be used intentionally and more effectively. In many cases, we already have resources we can draw upon—we just need to recognize and expand on them.
Why an Anxiety Toolkit Matters
No two anxiety-provoking situations are the same, and that’s why it’s so essential to have a varied set of coping strategies. Your toolkit should include different approaches that work for you personally, allowing you to select the right tool for the right situation. Some days, breathing exercises might be just what you need to regain focus; on others, reaching out to a friend for support may be the most helpful.
Reflecting on what has helped you in the past can be a great starting point. Think about what’s worked for you in general life situations, not only in times of intense anxiety. Maybe you’ve found peace in taking long walks, or perhaps you’re energized by creative activities like painting or playing music. When anxiety strikes, having these tools readily accessible gives you an empowering sense of choice and control.
How to Start Building Your Toolkit
Reflect on Your Current Coping Skills Consider activities or practices you naturally turn to when feeling stressed or overwhelmed. These are likely foundational tools you can build upon.
Experiment with New Tools Try out different techniques, like mindfulness exercises, deep breathing, progressive muscle relaxation, or grounding techniques. Not every tool will feel right, but the process of experimentation can help you find the right fit.
Expand Your Toolkit Gradually Start with a few tried-and-true strategies and add new ones over time. Aim for a mix of quick, easy-to-implement tools (like deep breathing) and more immersive practices (like journaling or meditation).
Use Your Toolkit Consistently Incorporate these tools into your routine so they become second nature. The more you practice, the easier it will be to draw upon them when you’re feeling anxious.
Creating an anxiety toolkit can empower you to take charge of your mental well-being with skills you may already possess and new ones you’ll learn along the way. Remember, you’re not building this toolkit from scratch; you’re enhancing it with the unique tools that have supported you in life so far.
The journey to manage anxiety is as much about self-discovery as it is about building resilience.
