From stress balls to headphones
7 items for your stress toolkit
By Mia Barnes
(Matthew Michael / Unsplash)
If stress or anxiety hits you out of the blue in the middle of a busy day, it’s easy to feel overwhelmed. It can happen to anyone, but making a small, portable toolkit can really help. When you feel like you need to, you can just reach in and grab whatever soothes you.
Try to include something in your kit for each of your senses, if you can — something to look at, touch, listen to, taste, and smell. You’ve probably noticed that different things calm you at different times, so by having a variety of sensory objects in your kit, you’ve got all bases covered. Here are seven suggestions to get you started.
Stress Ball
When you get anxious, your body goes into fight-or-flight mode, and energy builds up waiting to see if you need to run or defend yourself. When you repeatedly squeeze a stress ball, it releases that excess energy, telling your body that it’s safe now. This helps you relax, and it may also distract you, giving you a few moments to reframe your thoughts.
A stress ball is small and easy to use, so it’s a great addition to your portable kit. Studies show that if you also use it regularly at home, it can help you get better at handling tough feelings over time.
Headphones
If things feel overwhelming — or just too noisy — headphones can be your best ally. They shut out the sounds around you, helping you feel calmer and more settled. Listening to something you love decreases the cortisol in your blood, slows down your heart rate, and reduces blood pressure. You can choose anything you like to listen to, from favorite playlists to white noise or nature sounds.
A Journal
You can’t necessarily pause in the middle of a stressful situation to whip out your journal, but when you can grab a quiet moment, journaling can help you reduce long-term anxiety, so this is a good addition to your kit.
Getting your worries and emotions down on paper clears and calms your mind, freeing up space for more positive thoughts. Once you’ve been journaling for a few weeks, read it back. You might be able to see some patterns or identify things that trigger unpleasant emotions.
Soft Fabric or Plushie
Nothing beats stress better than a hug, but the next best thing can be a weighted blanket. If you’ve ever tried one, you’ll know it feels a lot like a calming cuddle. These heavy blankets aren’t practical to carry around, but the next best thing in your kit can be a square of comfy fabric or a small plushie you love.
When you press the fabric firmly against your skin or stroke the plushie with regular pressure, it releases feel-good body chemicals like serotonin and dopamine, and mimics the firm, gentle pressure that makes weighted blankets so effective.
Snacks or Candy
Something to taste in your kit is always handy. It can be a useful distraction when stress strikes, and unwrapping a snack gives you valuable seconds to think before you need to react.
Ideally, choose something you love with a distinctive taste. Sour candy can give you enough of a jolt to reframe your thoughts, while a crunchy snack doubles as something to listen to. If you pack candy, try creating a small mixed bag with a selection of your favorites, so you have variety in the moment.
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Everyone’s toolkit will be different because what works for one person might not work for another, and that’s totally fine. Experiment with different items to include and celebrate small wins when you successfully use the kit to help yourself stay calm. Every step counts toward stronger mental health. Remember, if you’re really struggling with stress, reaching out for help is always a strong choice too.
Mia Barnes is a health and wellness freelance writer with a passion for mental health, healthy living and self care. Mia is also the Founder and Editor-in-Chief of Body+Mind magazine. Follow Mia and Body+Mind on Twitter and Instagram @bodymindmag!