My Anxiety Toolkit Checklist | Free Download

When you're in the thick of it—heart racing, mind spiralling, everything feeling too much—you don't have the bandwidth to remember what helps. You need a menu. Something you can glance at and think, "Oh yeah. That thing. I'll try that."

This checklist is that menu. It's not a prescription. It's not "you must do all of these." It's a collection of things that might help, organised so you can find something that feels doable in the moment.

What's inside:

• Grounding techniques (3-3-3, 5-4-3-2-1, cold water)
• Breathing exercises (long exhale, box breathing)
• Body-based tools (shaking, stretching, weighted blanket)
• Distractions (comfort watches, simple games, doodling)
• Comfort (tea, soft clothes, dim lights, locked door)
• Connection (texting one person, body doubling)
• Aftercare for the panic hangover

Tick what works. Ignore the rest. This is your toolkit, not homework.

Free. Because when you're panicking, you need options, not instructions.