How to Build a Simple Anxiety Support Kit!

Everyday stress and anxiety can hit at unexpected times... especially during class, work, driving, or even while running errands. Having a small, personalized “anxiety support kit” can make those overwhelming moments feel a LOT more manageable. Think of it as a compact set of tools you can reach for when you need to refocus, ground yourself, or calm your mind.

Here’s a simple guide to building your own kit, with items that support mindfulness, sensory grounding, and emotional regulation. All of these items can fit into a backpack or purse, which is perfect for on the go:)

1. Something to Engage Your Senses

One of the quickest ways to interrupt spiraling thoughts is by activating your senses. Many people find that sensory tools help them redirect their focus to the present moment.

Popular sensory tools include:

• A textured fidget or worry stone

• A mini essential oil roller (like lavender or eucalyptus)

• A portable, travel-size hand lotion

• A small piece of fabric with an interesting texture

Your kit can include anything that provides tactile, scent-based, or visual stimulation. whatever helps you stay present.

2. A Grounding Snack

Sometimes your body needs something simple to help you “snap back” or refocus.

This is where Re-Route Wellness “Grounding Sours” grounding candies can fit in.
They’re hard, sour candies made with natural ingredients as well as adaptogens and Vitamin D, designed to be a sensory tool that offers a strong flavor experience. Many people like using sour flavors as part of their grounding routine, and these candies were created with mindfulness in mind.

Again, there are no claims here. Just a sensory tool you can use in your kit.

3. A Mini Journal or Note Card for Quick Thoughts

A small notebook or even a single index card can be incredibly helpful:

• Write down grounding reminders

• Create a short affirmation

• Add a “5-4-3-2-1” grounding exercise

• Jot down what you’re feeling to externalize it

This helps your brain slow down by shifting attention from thoughts → writing.

4. A Breathing Exercise Card

Breathing patterns can help your body find a calmer rhythm.

Create a little card that includes:

• Box breathing (4-4-4-4)

• Extended exhale breathing (inhale 4, exhale 6)

• Triangle breathing

You can print one, draw one, or screenshot a graphic and tape it inside your kit.

5. A Squeezable Ice Pack

Ice packs are known to help regulate your nervous system by stimulating the vagus nerve. 

Just squeeze an activated icepack and place on your chest to help calm your nerves.

6. Earbuds or Earplugs

Overstimulation can make anxious moments feel worse. Including:

• Noise-canceling earbuds

• Simple soft earplugs

…can help you control your environment quickly when needed.

7. Water or Beverage!

Dehydration can make stress feel heavier. Keep:

• A hydration powder packet
  

• Or simply make space in your bag for your water bottle

Putting It All Together

Your anxiety support kit can be tiny, even a cosmetic pouch is enough.
Here’s an example of what a full kit might include:

• Re-Route Wellness grounding candy

• A fidget tool

• Essential oil roller

• Mini notebook + pen

• Breathing exercise card

• Squeezable Ice Pack

• Earbuds/earplugs

• Hydration packet

Everything in the kit works together to support grounding, sensory redirection, and mindful awareness.

Why a Kit Helps Your Daily Routine

While everyone’s experience is different, many people appreciate having something they can turn to in stressful moments. A kit isn’t a “solution”, it’s simply a supportive tool that helps you feel more prepared and more in control of your environment.

It’s also customizable. Your kit should look like you:
your preferences, your habits, and what helps you feel most supported.