Anxiety toolkit for teens + young adults
Anxiety can show up in a lot of ways — racing thoughts, strong emotions, physical tension, avoidance, or feeling stuck in your head.
This guide is designed to help you understand how anxiety shows up for you and learn practical tools you can use in real time.
Rather than offering one-size-fits-all techniques, this toolkit helps you notice patterns across your thoughts, emotions, body, and behavior — and match them with strategies that actually fit.
Here’s an example of how the guide helps you connect what you’re feeling with what might help:
What’s included in this guide?
This guide focuses on helping you:
Decode your personal anxiety patterns
Reduce overwhelm in the moment
Build confidence in your ability to cope
Understand why certain tools work better at certain times
The tools are designed to be simple, flexible, and low pressure — not something you have to “do perfectly.”
This guide may be especially helpful if you:
Feel overwhelmed by anxiety but aren’t sure where to start
Notice that anxiety shows up differently depending on the situation
Get stuck overthinking or avoiding when anxiety spikes
Want tools that feel practical, not generic
How to use this guide
You don’t need to use every tool. Start by identifying how anxiety is showing up right now, then choose one strategy that feels manageable.
Over time, you may find certain tools work better than others — that’s part of the process.
This guide is educational and self-guided.
When tools aren’t enough
Skills and strategies can be powerful — but they don’t always address the deeper patterns that keep anxiety, avoidance, or overwhelm in place.
If anxiety is consistently interfering with school, relationships, confidence, or daily life, working with a therapist can help personalize and deepen this work.