Anxiety Relief Toolkit: 3 Distress Techniques to Try Today

Anxiety can feel overwhelming, often showing up without warning and making it hard to think clearly or catch your breath. In those moments, having simple, effective tools at your fingertips can make a big difference. Whether you’re dealing with a sudden wave of stress or lingering worry, these quick techniques can help calm your mind and body. Here are three science-backed strategies you can start using today to find relief when anxiety strikes. Learn more about what anxiety is by clicking here.

Simple Tools That Work

Anxiety can sneak up on you or hit like a wave out of nowhere. Your heart races, your thoughts spiral, and it can feel like there’s no way to slow things down. In moments like these, it’s easy to feel overwhelmed and stuck—but you’re not alone in this experience.

The good news? There are simple, science-backed techniques that can help you find calm, fast. These tools don’t require any special equipment or hours of practice—they’re easy to learn and can make a real difference in how you navigate moments of stress and anxiety.

Here are three powerful techniques you can start using today to feel more grounded and in control when anxiety strikes.

Name It to Tame It

What It Is:
This simple but powerful practice comes from neuropsychiatrist Dr. Dan Siegel. The idea is straightforward: by accurately naming the emotion you're experiencing, you help calm your brain’s emotional center—the amygdala. It’s like turning on the light in a dark room; things instantly feel less overwhelming.

Why It Works:
When you put your feelings into words—whether it’s “I’m feeling anxious,” or “This is fear”—your brain shifts gears. It activates the prefrontal cortex, the part of your brain responsible for thinking things through and making decisions. This reduces the intensity of the emotional reaction and helps you feel more in control. It’s a way of acknowledging what’s happening without letting it take over.

How to Do It:

• Pause for a moment and check in with yourself.
• Ask, “What am I feeling right now?”
• Put your emotions into words, either out loud or in your mind.
  • Example: “I’m feeling scared and overwhelmed right now, and that’s okay.”
• If you have a journal nearby, try writing it down—this can deepen the calming effect.

By naming your experience, you create a little space between you and the feeling, which gives you the breathing room to respond instead of react. Learn more about Name It to Tame It by clicking here.

Temperature

What It Is:
This technique comes from Dialectical Behavior Therapy (DBT) and is part of the TIPP skills used for managing intense emotions. “Temperature” specifically taps into your body’s natural “dive reflex” to help you calm down quickly. It’s a simple, fast-acting tool to regulate your nervous system when anxiety spikes.

Why It Works:
The dive reflex is a hardwired biological response that kicks in when your face is submerged in cold water. It slows your heart rate, lowers your blood pressure, and activates the parasympathetic nervous system—the “rest and digest” system—helping your body move out of fight-or-flight mode. As a result, it reduces feelings of panic and helps you feel more grounded in just a few minutes.

How to Do It:

• Fill a bowl with cold water (the colder, the better—you can even add ice cubes).
• Take a deep breath, and then submerge your face into the water for about 30 seconds.
• If submerging your face isn’t practical, you can splash cold water on your face several times or hold a cold pack (or even a bag of frozen veggies) over your eyes and upper cheeks.
• While holding the cold pack, try holding your breath for 15-30 seconds to trigger the reflex.
• You should feel an almost immediate calming sensation as your body begins to relax.

This is a great go-to strategy when you need to interrupt anxiety fast, especially when emotions feel intense and overwhelming.  Learn more about alternate ways to use the dive reflex for distress tolerance by clicking here.

Box Breathing

Why It Works:
Slowing your breath sends a signal to your brain that you’re safe. Box breathing activates the parasympathetic nervous system—the body’s relaxation response—which lowers your heart rate and reduces stress hormones like cortisol. It also helps ground you in the present moment, giving your mind something steady to focus on instead of spiraling thoughts.

How to Do It:

1. Inhale slowly through your nose for 4 counts.
2. Hold your breath for 4 counts.
3. Exhale gently through your mouth for 4 counts.
4. Hold again for 4 counts.
5. Repeat this cycle for 3 to 5 minutes—or longer if it feels good.

Visualization Tip:
As you breathe, imagine drawing the sides of a box in your mind’s eye. Each part of the breath completes one side:
➤ Inhale (up one side of the box)
➤ Hold (across the top)
➤ Exhale (down the other side)
➤ Hold again (across the bottom)

This gentle visualization can make the practice even more calming and meditative.

Bonus Techniques

If you’ve ever found yourself feeling overwhelmed, restless, or stuck in anxious thoughts, you’re not alone. For neurodivergent individuals, sensory input can be an essential tool in navigating moments of distress. Many find that engaging the senses—particularly through touch—provides a direct and grounding connection to the present moment. Hands-on strategies give the mind something to focus on, making it easier to shift away from racing thoughts or sensory overload.

Whether you’re neurodivergent yourself or simply looking for new ways to support your mental health, sensory tools can offer simple yet powerful relief.

Why Sensory Tools Work

Our brains are wired to respond to sensory input. For neurodivergent folks, sensory-seeking (or sometimes sensory-avoidant) behaviors are often a part of self-regulation. Engaging your hands and activating your sense of touch can:

• Provide calming, repetitive motion that soothes the nervous system.
• Offer distraction from intrusive thoughts and anxious feelings.
• Increase body awareness, helping you feel grounded and present.
• Release nervous energy in a healthy, productive way.

Sensory activities can work as a form of mindfulness, gently bringing you back into your body and the here and now.

Try These Sensory-Friendly Tools and Techniques

Here are some tried-and-true ideas to incorporate sensory strategies into your anxiety relief toolkit:

1. Fidget Tools

Fidget spinners, cubes, rings, and textured rollers offer tactile feedback that can be both calming and satisfying. These tools can fit in your pocket or bag, making them easy to take on the go. They’re perfect for meetings, waiting rooms, or stressful situations where you need discreet relief.

2. Putty, Slime, or Therapy Dough

Squeezing, stretching, and molding putty can be incredibly soothing. The resistance and texture engage the muscles in your hands and provide sensory input that helps release tension. Try scented therapy dough for an added aromatherapy boost.

3. Beading, Braiding, or Knitting

Repetitive, rhythmic motions like threading beads, braiding cords, or knitting offer both focus and sensory engagement. These activities can be meditative and satisfying, providing a sense of accomplishment while calming your mind.

4. Textured Fabrics and Sensory Swatches

Keep a small piece of your favorite fabric in your pocket or bag—whether it’s soft fleece, satin, or something nubby. Running your fingers across the texture can be grounding. Some people also enjoy textured bracelets or jewelry they can touch or twist throughout the day.

5. Weighted Objects and Pressure Tools

Weighted lap pads, blankets, or small handheld weights can provide deep pressure stimulation, which many find grounding and calming. Even a firm hand press or using compression gloves can offer relief by helping regulate the nervous system.

6. Sensory Bottles or Glitter Jars

Watching swirling glitter or beads settle in a sensory bottle can be mesmerizing. These DIY tools combine visual and tactile stimulation, offering a calming focal point that can help slow racing thoughts.

7. Chewelry or Oral Sensory Tools

For those who need oral stimulation, chewelry (chewable jewelry made from food-safe silicone) provides a safe and discreet option. Sucking on mints or chewing gum can also satisfy oral sensory needs and promote a calming effect.

Making Sensory Tools a Part of Your Daily Routine

Sensory regulation isn’t just for moments of acute stress. Incorporating these tools into your daily life can prevent overwhelm before it starts. Keep a sensory kit at your desk, in your car, or by your bedside. You might include a small selection of items, like putty, a fidget ring, and a fabric swatch, to use as needed. Sensory strategies are a valuable addition to any anxiety relief toolkit, especially for neurodivergent individuals. Whether you’re fidgeting with a spinner during a stressful meeting or kneading therapy dough to decompress at the end of the day, these simple actions can create moments of calm, grounding, and self-connection.

Make These Tools Work for You

The more you practice these techniques, the more natural they’ll feel—especially in those moments when anxiety shows up uninvited. Even when you’re feeling calm, spending a few minutes a day with these tools can help train your brain and body to respond more effectively when you need them most.

And remember, you don’t have to do all three at once. Start small. Try one technique today and see how it feels for you. With practice and patience, these simple tools can become a powerful part of your anxiety relief toolkit.

You’ve got this!

More Resources

If you are interested in learning more, click here. For more information on this topic, we recommend the following:

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About the Author

Jessica Taylor is a licensed therapist and board certified coach who contributes to the promotion of mental health and addiction awareness by providing educational resources and information.