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10-Day Anxiety Soothing ToolkitΒ 

Overview:

  • Each day includes 2–3 calming activities, an affirmation, and a reflection

  • Focuses on evening rituals, gentle phone detox, body awareness, and calming rewards

  • Tools: breathwork, movement, journaling, grounding, visualization, self-compassion

Day 1: Unplug & Breathe

  • Turn off screens 1 hour before bed

  • Practice 4-7-8 breathing (5 mins)

  • Light candle, sip tea, listen to soft music

  • Affirmation: "I am safe and calm."

  • Reflect: How did unplugging affect my mind and body?

Day 2: Stretch & Brain Dump

  • 5–10 min gentle stretches

  • Free-write your worries (5–7 min)

  • Reward: herbal tea or dark chocolate

  • Affirmation: "I release the tension of today."

  • Reflect: Did writing ease my mind?

Day 3: Grounding Senses

  • 5-4-3-2-1 sensory exercise

  • Sip warm tea mindfully

  • Dim lights, cozy setup

  • Affirmation: "In this moment, I am grounded."

  • Reflect: Which sense grounded me most?

Day 4: Visualization & Sound

  • Imagine a peaceful place (3–5 min)

  • Play calming music or nature sounds

  • Optional: journal your visual scene

  • Affirmation: "My mind is a peaceful place."

  • Reflect: What scene did I imagine?

Day 5: Digital Detox & Gratitude

  • 2-hour screen break before bed

  • Write 3 things you're grateful for

  • Warm shower or relaxing activity

  • Affirmation: "I end the day thankful."

  • Reflect: Did gratitude change my outlook?

Day 6: Self-Compassion & Warmth

  • Place hand on chest, say kind words to self

  • Take a warm bath/shower

  • Gentle hug or soft clothing

  • Affirmation: "I deserve peace and comfort."

  • Reflect: What act of kindness helped me most?

Day 7: Move & Soothe with Music

  • Gentle evening walk or slow yoga (10 min)

  • Listen to calming music after

  • Tea or cozy wind-down

  • Affirmation: "Movement soothes me."

  • Reflect: Did music or motion shift my mood?

Day 8: Muscle Relaxation & Aroma

  • Progressive muscle relaxation (PMR)

  • Lavender scent or calming oil

  • Deep breathing in bed

  • Affirmation: "I release all tension."

  • Reflect: Which muscle groups held tension?

Day 9: Affirmation Practice

  • Speak or write 2–3 positive affirmations

  • Reflect on a personal win today

  • Smile and acknowledge your effort

  • Affirmation: "I am growing and healing."

  • Reflect: What am I proud of today?

Day 10: Reflect & Plan

  • Journal: which tools helped most?

  • Choose 1–2 to continue using daily

  • Treat yourself with a calming reward

  • Affirmation: "I carry this calm with me."

  • Reflect: How can I make calm a habit?