Typically I teach that physical tools are good for higher levels of anxiety, and mental tools are better for creating a sustained recovery.  Different tools & techniques work better (or worse) in different situations.  Even further, different people respond differently to different tools.  So its really important to experiment and practice all the tools, so that when you need them you know what to grab.

In this post, I will discuss only the physical tools.

Physical tools are things that engage our senses.  All anxiety starts with a single thought of “what if” something happens in the future.  There is always a futuristic component in our anxiety.  By engaging our senses, our attention and focus are brought back to the present moment.  The more we are connected to the present moment, the less anxiety that will exist.

Physical tools are most effective when we are experiencing higher levels of anxiety.  And the reason for this is that the higher the levels of anxiety, the less connected we are to reality and what is actually happening right here & now.

For most people, the physical tools that engage the senses of touch and taste seem to be most effective.

The sense of touch could be squeezing a car key, a squishy ball, clay material – anything that you can feel, and focus on in your hands.  Ice cubes work wonderfully; just hold an ice cube against your skin and allow it to melt, and your anxiety levels will absolutely drop.

The sense of taste is usually engaged with strong flavored gums and mints.  And I always recommend that you grab your LEAST favorite flavor.

The whole idea of using any tool is to break your thought process.  To interrupt your thought pattern and distract you from your own thoughts.  You do not want anything that is comforting to you that will be easy to overlook.  You want something riveting or shocking to you in some sort of way, to grab your attention and create a break in your thought process.

Obviously, we are not trying to hurt ourselves.  So we need to approach the choice of tools carefully as not to cause us any injury.

My suggestion is to try all the tools on the following list, plus any other items that you can think of your own.  I suggest trying them once or twice a day, for as little as 5 minutes each time, when you have little or no anxiety.  The reason for this is that when our anxiety levels increase, we will automatically gravitate towards what we are most comfortable with.  In the beginning, the idea of tools is not comfortable for anyone.  This is all new to each of us.  So we need to build up a familiarity with the tools and be comfortable using them so that when we need them they are not new & strange to us.

In addition, by practicing them you will identify which ones you like best.  And you will also have an opportunity to develop a “toolbox”; this is keeping your tools together so you know where they are, and can easily take them as needed when leaving the house.

If you are home with higher levels of anxiety then great.  But if you are leaving the house, and especially if you know you are going into a trigger situation for your anxiety disorder, then you have to bring the tools with you.  Creating a “toolbox” will make it easier for you to be prepared when you need them.

In case you are wondering, yes, I have taken ice cubes with me as a tool when driving.  Grab a travel mug or plastic cup and fill it with ice.  It lasts longer than you may think.  And if it all completely melts, pour the water on yourself (I’ve done it!)

The goal of using the tools is to ultimately build up confidence that you can manage your own thoughts.  This confidence becomes empowerment.  Empowerment is the foundation of recovery.

Once you feel empowered with the tools, then you are able to confront your anxiety without fear, and further create a new conditioning in your behavior response to your trigger(s).  And this is what recovery is.

But it takes time.  It takes patience.  It is a process that you have to work.  This is where the effort comes in.  When I speak of effort, I typically am referring to the practice of tools.  The effort to get the tools, create a “toolbox” and effort in being prepared when anxiety levels rise.

I have often said; a master auto mechanic learns his tools so he is proficient in their use.  A master auto mechanic also knows which tool is right for which job.  We should strive to reach the same level of proficiency with our tools as a master auto mechanic.

Practice!  Never give up!  Persistence!

Physical Tools For Anxiety Recovery

• Ice – let it melt on you
• Rubber band on the wrist
• Flavored mints & gums
• Frozen water bottle
• Squeeze car/house keys
• Count coins in your pocket
• Use a calculator
• Place a small pebble in your shoe
• Scented oils / Fragrances
• Word search puzzles
• Use magazine or newspaper and circle 3-lettered words