I’m Feeling Anxious…
Created in partnership with Alumni Of The Inspiring Children Foundation, Not Alone Challenge & JNB (Plan to add in a NAC participant or doctor to lead this line off)
Anxiety can show up in so many different ways — a tight chest, racing thoughts, restlessness, feeling frozen, or just a feeling that something’s off. However it looks for you, you’re not alone.
Rather than something to be feared or fixed, anxiety can be seen as a messenger — a signal from within asking us to slow down, pay attention, and get curious. As artist and mental health advocate, Jewel, puts it: “anxiety isn’t the enemy; it’s information. It’s our body and mind trying to tell us something important.”
This toolkit isn’t about diagnosis or “solving” anxiety. It’s here to offer you a set of simple, practical tools to help you feel more grounded and connected to yourself — no matter where you are on your journey.
Everyone’s experience with anxiety is different, and there’s no one-size-fits-all approach. The tools you’ll find here are designed to help you tune into your own inner world with compassion, not judgment — to help you notice your patterns, build emotional resilience, and move through difficult moments with more clarity and care.
There’s strength in getting to know your feelings — even the uncomfortable ones. Take what you need from the following tools and let go of what doesn’t resonate.
How to use this toolkit:
Follow your curiosity — there’s no right way to begin. Try a few tools, see what feels supportive, and notice what helps you feel more steady or seen. Over time, you can shape your own personal kit — something that grows and shifts with you.
Daily Practices to Help Regulate Anxiety Long Term
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Nature has a powerful ability to heal. It calms the nervous system, lowers stress hormones, and gently brings your attention into the present moment. Whether you're walking through a forest, sitting by water, or simply breathing in fresh air at a local park, natural settings can slow your heart rate and bring a deep sense of peace and connection. In the presence of nature’s vastness, anxious thoughts are often exposed—and over time, they begin to lose their grip. Learn more about the benefits of spending time in nature here.
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A simple, effective way to release worries and clear mental clutter. Just write down everything on your mind—freely and without judgment. This helps you process emotions, organize thoughts, and regain clarity and focus. Remember, you can rip it up and throw it away!
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Self-Compassion Exercise & Mediation by Dr. Kristin Neff. Self-compassion means treating yourself with the same kindness and understanding you'd offer a friend. Instead of judging or ignoring your struggles, you acknowledge them with care and recognize that imperfection is part of being human. This gentle approach helps calm anxiety by reducing self-criticism, easing emotional pain, and building resilience—allowing you to respond to challenges with greater clarity, strength, and peace.
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Movement can be a powerful way to ease anxiety. It helps release energy, boost your mood, and gives your mind a break from racing thoughts. Whether it’s a walk, a stretch, or dancing around your room—moving helps you feel more present and in control. Over time, even small moments of movement can build resilience and boost your mood. You can find out more about our movement suggestions here.
