⚠️ Trigger Warning: This post discusses panic attacks and anxiety tools. If you’re feeling overwhelmed, please take care of your mental space as you read.
Disclaimer:
I’m not a doctor, therapist, or licensed mental health professional. I’m just a mom living with anxiety, sharing my personal experiences in hopes that they help someone else feel less alone. Nothing in this blog should be taken as medical advice. Please speak with a professional if you’re struggling — you deserve support.
🧰 Why I have an anxiety emergency kit
Because anxiety doesn’t make appointments.
It doesn’t care if I’m home, in traffic, in the grocery store, or trying to sleep.
When it hits, I need tools — not just deep breathing and good intentions.
So I made a kit. A real one. With stuff I can grab fast when my nervous system flips out.
This isn’t some cute Pinterest box — this is survival, comfort, grounding, and real tools that help me stay on this side of okay.
🖤 What’s in my anxiety emergency kit:
1. Black Pepper (yes, for real)
Smelling black pepper helps snap my brain out of panic.
It’s sharp, strong, grounding — and weirdly calming for me.
I keep a tiny jar in my bag or desk. Laugh if you want, but it works.
2. Vicks VapoRub
Cool on the skin, strong in the nose — and mentally soothing.
I rub it on my temples or under my nose when I feel like I’m spiraling.
That menthol smell brings me back fast. Bonus: it feels like my grandma is hugging me.
3. Peppermint essential oil
When I can’t breathe right, this helps open things up.
I use a rollerball or just take a sniff from the bottle.
4. Chewing gum or mints
Keeps my mouth busy and tricks my body into thinking I’m safe.
(You don’t chew when you’re running from a lion, right?)
5. A fidget ring or something to squeeze
When my hands need something to do and my brain’s going a mile a minute.
6. Cooling wipes or a mini cold pack
For when my face is hot, my chest is tight, and I need relief now.
7. Lavender sachet or spray
Just a soft smell that makes me feel calmer. Not always, but sometimes it helps when nothing else does.
8. A little notecard of reminders
Mine says:
“You are safe. This is anxiety. It will pass.”
“You’ve felt this before. You’re still here.”
“Do one thing: sip water, step outside, breathe.”
9. Music or calming sounds
Sometimes I throw on my headphones and play ocean waves, soft piano, or a playlist I built just for anxious moments.
🧠 Want to make your own?
You don’t need all the same things I have. Your kit should reflect you.
What calms you down? What snaps you back into the moment? What comforts you when nothing else does?
Here are some other ideas:
- A favorite lotion or scent
- A small comforting photo
- A stress ball or pop fidget
- A pack of tissues
- A guided meditation downloaded for offline use
- A tiny note from your kids or someone who makes you feel safe
🖤 Final thoughts
This kit doesn’t “cure” anxiety. But it helps me ride the wave.
It reminds me I’m not helpless. I have tools. I have power.
And every time I reach for it, I remind myself:
I’ve survived this before. I’ll survive it again.
What’s in your anxiety kit? Drop it in the comments or DM me — I love hearing what works for other people.
Stay strong, Anxiety Fam. You’re doing amazing.
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