How To Create an Anxiety “Emergency Kit” for Bad Mental Health Days

Anxiety or panic attacks are more than just feeling worried. They can show up without warning, triggered by almost anything, and bring an intense wave of irrational fear. When it hits, your heart races, your breath shortens, and fear threatens to take over.

You can’t always stop an anxiety attack from happening, but you can be ready for it. Having an anxiety emergency kit on hand gives you tools to manage the moment and prevent it from escalating. The episode will pass—you’re simply giving yourself the structure to ride it out.

What’s an Anxiety Emergency Kit?

Think of it less like a first aid box and more like a mental toolkit. It’s a collection of strategies or practices that help you feel grounded and in control. Everyone’s kit looks different. What matters is choosing things that work for you.

In the beginning, it might be hard to recall your tools when you’re in the middle of an attack. That’s why it helps to write them down or even say them aloud daily—turn it into a calming routine.

What to Include

You’ll want to experiment a bit. The best tools for you might depend on where you are, how intense the anxiety is, or how you’re feeling that day. Here are a few solid options:

1. Count Something
Counting forces your brain to focus on something else—tiles on the floor, cars on the street, even ceiling panels. It creates distance between you and the panic.

2. Controlled Breathing
Slowing your breath can ease both physical and emotional symptoms. Try inhaling for five seconds, holding briefly, then exhaling for five seconds. Repeat until you feel calmer.

3. Make a To-Do List
If overwhelm is your trigger, putting everything down in a list—on paper, on your phone, or even just in your head—can create order and make your next step clear.

4. Focus on One Task
Anxiety often pulls your attention in a dozen directions. Instead, zero in on one small task. Whether it’s making tea or opening an email, give it your full attention to regain control.

5. Quick Meditation
Even a one-minute body scan can help. Close your eyes, breathe deeply, and check in with yourself. No need for a quiet room or special app—just presence.

6. Gentle Exercise
Your body is primed for fight-or-flight. Movement helps discharge that energy. A brisk walk, some jumping jacks, or even stretching can release tension and improve your mood.

7. Call Someone You Trust
Having someone who “gets it” can be the lifeline you need. Reach out. Whether they talk or just listen, that connection can ground you quickly.

You might not be able to stop an anxiety attack from happening, but you can prepare for it. Build your emergency kit, practice using it, and know that you’re not powerless in those moments. Small, intentional actions can make a massive difference.