MENTAL HEALTH TOOLKIT #1: GROUNDING TOOLS FOR PANIC OR DISSOCIATION

While dissociation and dissociative disorders are distinct from panic attacks and panic disorder, some of their symptoms may overlap. For example, a study published in Behavioral Sciences in 2024 found that people with panic disorder may be more vulnerable to dissociation and anxiety when trauma occurs.

Meanwhile, repeated exposure to trauma can lead to complex posttraumatic stress disorder (CPTSD), which is associated with flashbacks, panic attacks, and dissociation.

In times of a mental health crisis, reach for grounding tools that help you return to the present moment. Here are some suggestions:

• Ice pack or cold washcloth. Applying a cold object on the face or chest, or even holding something cold in your hand, offers a physical distraction and centers you back in your body.
• Textured object. Feeling a smooth stone or playing with a fidget toy will ground you through the sensory experience of touch.
• 5-4-3-2-1 grounding technique. This exercise is easy to do anywhere. Observe your surroundings and name five things you see, four things you hear, three things you feel, two things you smell, and one thing you taste.
• Essential oils. Scents can have a calming or invigorating effect. Try soothing lavender or stimulating peppermint. For extra relaxation, inhale them deeply; slowing your breathing helps ease stress.
• A small mirror. Looking in the mirror can help you reconnect with yourself and reorient to your surroundings.

MENTAL HEALTH TOOLKIT #2: CALMING TOOLS FOR ANXIETY OR RAGE

Anxiety or anger can seem to take over your entire body. These episodes can be especially debilitating for those with related mental health conditions, such as anxiety disorders or intermittent explosive disorder (IED).

To soothe frazzled nerves, keep tools on hand that can regulate your nervous system and lower stress hormones. Here are some suggestions for your anger or anxiety toolkit:

• Noise-canceling headphones or a calming playlist. Research has found that listening to music can reduce anxiety. According to various studies, it may increase levels of opioids and dopamine produced by the body while lowering cortisol (or preventing cortisol increases) in stressful situations.
• Breathwork instructions or a breathing app. Deep breathing techniques activate the parasympathetic nervous system, which helps stimulate the body’s relaxation response. Try box breathing: breathe in for a count of four, hold for a count of four, breathe out for a count of four, and hold for a count of four. Repeat for a few minutes.
• Magnesium or another calming supplement. Magnesium helps regulate the body’s stress response. Other calming options include GABA, L-theanine, ashwagandha, and lemon balm.
• List of calming mantras or affirmations. Write down centering thoughts in advance so you can easily refer to them when they’re most needed. Try statements like “This feeling will pass” or “I am safe.”
• A soft object or blanket. Holding or wrapping yourself in a comforting material can help calm frayed nerves. You can also try getting underneath a weighted blanket, which research has found may reduce anxiety.

MENTAL HEALTH TOOLKIT #3: MIND RESET TOOLS FOR OBSESSIVE THOUGHTS OR WORRY

The brain-imaging work at Amen Clinics—over 250,000 brain SPECT scans and still growing—has shown that people who struggle with repetitive, undesired, or intrusive thoughts often have an overactive anterior cingulate gyrus (ACG).

Related: Do You Have Repetitive, Undesired, or Intrusive Thoughts and Urges?

The experts at Amen Clinics call this region the brain’s “gear shifter.” Too much activity in this region can lead to obsessive thinking patterns and getting stuck on intrusive thoughts.

Fortunately, changing your behavior can change your brain activity patterns to help balance the ACG. Certain tools can assist by activating the prefrontal cortex and interrupting thought loops. These include:

• A pre-written note to self. Write down rational and upbeat reminders when your emotions are neutral or positive. Reading them later can help diffuse intense feelings or interrupt rumination.
• ANT Therapy worksheet. When automatic negative thoughts (ANTs) occur, it’s important to pause. An effective worksheet will offer space for you to write down the negative thoughts, identify the pattern behind them, and answer questions for each: Is this thought true? Can I be 100% sure it’s true? How do I feel with the thought—and how would I feel without it? Could the opposite also be true?
• Gratitude journal. A review of 64 clinical trials found that gratitude interventions increased feelings of thankfulness and improved mental health. They also reduced symptoms of anxiety and depression while generating more positive mood and emotions.
• Bible verses, prayer cards, or spiritual quotes. Prayer and other spiritual practices can restore a sense of peace and perspective when negative thoughts threaten to take over. They work by connecting individuals with something larger than themselves.
• Puzzle book or activity. Distractions that engage the brain can work to stave off worry or repetitive thoughts. As a bonus, brain-stimulating activities (like crosswords or sudoku) improve working memory—and may even slow cognitive decline over the long term.

MENTAL HEALTH TOOLKIT #4: CONNECTION TOOLS FOR LONELINESS OR DEPRESSION

Loneliness has been called a public health crisis by the U.S. Surgeon General. In one study published in 2024, loneliness was found to be worse for human health than alcohol abuse, obesity, or even smoking 15 cigarettes a day.

Moreover, social isolation can worsen depression and even physical pain. That’s why it’s important to build connection points in your life. Even if you feel you don’t “need” them right now, they will be imperative for when you do—such as when facing grief, loss, or other life challenges.

Related: 10 Ways to Cope With Grief and Loss

Here are some connection-building ideas for your loneliness or depression toolkit:

• List of safe people to text or call. Name at least three people who can offer support. During difficult times, a nonjudgmental listener can be instrumental in your coping and healing process.
• Group chat or crisis helpline info. Keep on hand resources, like the 988 Suicide and Crisis Lifeline, with professionals who are trained in providing crisis support. Or join with people who have experience in your particular issue (such as grief or cancer support groups).
• Written reminders. When life feels challenging, it’s easy to forget basic truths that can help you survive—and even thrive—through them. Keep written reminders on hand, such as “You are loved” and “This pain is temporary.”
• Pet photos or mementos. Four-legged friends have been shown to reduce stress, ease loneliness, and lower blood pressure. Even photos and mementos from your pet can trigger positive feelings.
• Letter from your “wise self” or a loved one. Feeling disconnected is common in times of low mood or loneliness. Letters that explain why you’re special, or that detail your character assets and achievements, can help you reconnect to yourself and your purpose.