I have only experienced one anxiety-induced panic attack in my life so far, and I’m so grateful that I haven’t had more. But general anxiety is something I deal with a lot. Mostly, it’s travel anxiety. It’s the thought of going far away on holiday, or an impromptu holiday where anything can happen, that triggers it.
But I also experience a lot of anxiety in the evenings. There’s rarely a trigger that I can identify for this kind of anxiety and it’s therefore so much harder to work through.
That’s where my anxiety relief box steps in. This self-soothe box (also called a calming box or worry box) has been a game-changer for managing my anxiety at home.
In this article, I’ll share anxiety box ideas for adults, show you exactly what to put in an anxiety kit, how I made my own DIY anxiety relief box, and where to buy pre-made ones online.
What is an Anxiety Relief Box?
In its simplest form, an anxiety relief box is a box that relieves your anxiety. This works for a number of reasons:
- The box is contained – I know exactly what is in it and what I will spend the next hour doing once the box is opened. This type of certainty and control helps me also feel in control of my anxiety too.
- It’s filled with reassuring items – the exact items you put in your box are down to personal choice. Whatever goes in the box must be something that you know will ground you. For me, a lot of anxiety stems from the “what ifs” that seem so much worse in my head. The items in my box remind me to stay grounded in reality, like photos of holidays that went well, and messages from friends/family.
- The more you use the box, the better – this won’t be the same for everyone, but personally, I find that the more I associate my box with calming down, reducing anxiety, and feeling secure, the quicker it works for me. The power of conditioning.
Your box doesn’t have to be huge either. Mine is a bit larger than a shoebox. You can also make smaller ones for travelling. Whether you call it an anxiety box, a relief box, or a self-soothe kit, the principle is the same: it’s your personal toolkit for navigating anxious moments.
How an Anxiety Relief Box Helps You Navigate Anxiety
Anxiety happens when your mind creates multiple conflicting pathways forward, making it impossible to see the clear, intuitive choice. You might experience choice paralysis (unable to decide and panicking) or fail to ground yourself enough to see the optimal path.
An anxiety relief box works as a grounding tool for flow. Instead of fighting your anxiety or forcing through resistant thoughts, the box helps you anchor in the present moment. Each item provides experiential sensations (smells, touches, sounds, etc.) that quiet the noise of resistant choices, allowing you to chill out in your environment and reconnect with your intuitive flow.
In other words: the box doesn’t actually eliminate anxiety, it just gives you a physical toolkit to navigate through it.
If this resonates with you, learn more about the workings of flow and resistance at The Navigation Codex.
What’s in My Anxiety Relief Box: Real Examples
My box contains a handmade quilt that I really love. It has that comforting feel that reminds me of home, plus I’ve sewn in various buttons and embroidery pieces that keep my fingers occupied. Underneath the quilt, you’ll find…
Bath salts – I use Westlab Bathing Salts. They do an amazing Dead Sea Salt option but if I also love the sleep one which has lavender and jasmine oils. The scent is enough to calm my nerves, while the valerian and magnesium help me feel snoozy when I soak in it. If there isn’t time for a bath, I just add a handful to a bowl and soak my feet instead
Book – Zeus Grants Stupid Wishes by Cory O’Brien is a book that never fails to make me laugh and see the brighter side of life. It’s great for reducing tension and won’t keep me up all night, like watching a TV show will.
Crystal – holding this crystal while I do an anti-anxiety meditation helps me to stop fidgeting.
Rescue Remedy – a few drops of the Rescue Remedy Comfort & Reassure blend sometimes helps. It’s not as effective on me as it is on other people. You can add a few drops to your tea if you don’t like the taste of it.
Herbal tea – Pukka Night Time Tea is my anti-anxiety tea of choice. It’s the blend that I find the most calming. There are plenty of other anti-anxiety tea blends though. Check out Twinings Superblends Moment of Calm, or Tiesta Tea Lavender Chamomile.
Incense – I prefer the slightly smoky scent of incense to candles. Any incense that’s made with scents for meditation is a good choice. Unlike a candle, it will go out quickly and safely by itself, if you happen to fall asleep.
Spare headphones – I keep a spare set in my box because when I need to put on my anti-anxiety meditation, I don’t want to spend hours finding and untangling my daily pair.
I also include some personal and private notes and photos in my box that aren’t photographed.
Complete List: What to Put in an Anxiety Relief Box (Ideas for Adults)
Here are some ideas of what to put in your own anxiety relief box:
Sensory Items
Scent is one of the most powerful anxiety-relief tools.
- Bath salts: besides my favourite Westlab salts, you might also enjoy Dr Teal’s Soothe & Sleep formula with lavender.
- Essential oils: UpNature have this easy roll-on option containing peppermint, ginger, sweet fennel, cardamom and Spanish sage – it’s perfect for on-the-go anxiety relief.
- Incense: Any meditation-focused scents work. I love a plain lavender option, like these hand-rolled lavender incense sticks by HEM.
- Room spray or linen spray: look for ones that feature as natural ingredients as you can find. Any calming scent will work well – my favourite here in the UK is Palo Santo and Cypress from Känsla on Not On The High Street. It smells like the forest!
Tactile/Fidget Items
Having something to occupy your hands helps ground you in the present moment.
- Fidget toys: though they’re not for me, you can find plenty of fidget toys for adults with anxiety on Amazon. You can also gather natural objects – stones, conkers, acorns, dried seedheads, etc. – to ground yourself if you don’t want to spend money!
- Crystals: hold onto them when meditating or taking deep breaths. Amethyst and rose quartz are supposedly the most calming crystals.
- Textured fabrics/quilts: a soft blanket or homemade quilt with interesting textures keeps your fingers busy.
Calming Activities
Give your anxious mind something to focus on.
- Adult colouring books: these provide a meditative-like focus. I’m a fan of Johanna Basford’s series – I’ve got the Secret Garden and the Lost Ocean books, but there’s plenty more from her to keep you occupied.
- Books that make you laugh: humour breaks anxiety’s grip. The books you choose will be highly personal.
- Journal: write down your anxious thoughts to externalize them. This guided anxiety journal provides helpful prompts if journaling doesn’t come easy to you.
Wellness Products
Natural remedies are a great way to support calm.
- Herbal tea: I have reviewed so many here at Immortal Wordsmith. Some popular teas for reducing anxiety include Dragonfly Tea Night Sky Calm and Twinings Quiet Mind.
- CBD products: not legal in every area (so check local laws before you try CBD). In the UK, TRIP is a super popular CBD drink brand with calming natural flavours. Elderflower Mint is my favourite.
- Rescue Remedy: this is a classic anti-anxiety helper for your box. Add a few drops to your cup of tea or drop Rescue Remedy directly on your tongue.
- Magnesium supplements: these are popular too. I prefer to take my magnesium in the form of vitamin tea, but you can also just take tablets.
If you want to add some natural skincare items (creating a nightly skincare routine is a great way to unwind) read my Guide to Buying Homemade and Small Business Skincare.
Comfort Items
These are personal touches that remind you you’re safe.
- Photos: happy memories, childhood memories, or even photos of places that feel calm – your childhood bedroom or holiday destination.
- Letters from loved ones: either handwritten ones or screenshots of loving messages sent to you by your closest friends and family.
- Hot water bottle: warmth is incredibly comforting – it mimics the warmth of another person, reducing loneliness and anxiety all in one.
Anti-Anxiety Videos
Once I’m all set up, I either listen to Stephen Fry’s sleep story to soothe anxiety and get me to sleep at the same time, or I do Yoga with Adriene’s video:
Not Got Time to Make Your Own?
Making your own anxiety relief box is a great way to make it personal and super effective at soothing your anxiety. But sometimes, being taken care of by someone else can do a lot for your anxiety. So, buying a pre-made anxiety gift box is a good way to pamper yourself without doing all the work.
Anxiety Self Care Gift Box by Happy Boxx
The Anxiety Self Care Gift Box is a thoughtfully curated letterbox gift designed to bring comfort and positivity during anxious times. This calming box is perfect if you want practical tools alongside comforting treats.
What’s inside:
- Personalised handwritten message and “You Got This” card
- Positivity quote coaster
- Smile socks (because cosy feet = cosy mind)
- 5-minute self-care desk checklist
- Raw Halo chocolate bar and Clipper hot chocolate
Best for: Someone who needs encouragement and practical daily reminders alongside sweet treats. The desk self-care checklist is particularly helpful for work-related anxiety. You can find the Anxiety Self Care Gift Box at Happy Boxx.
Anti-Stress Anxiety Gift Care Package by MJ Artisan Gift Co
The Anti-Stress Anxiety Care Package by MJ Artisan Gift Co is a beautifully thought-out self-soothe box focussed on sensory relaxation. Everything is 100% natural, vegan, and cruelty-free.
What’s inside:
- White lavender self-heating eye mask with guided meditation download
- Lavender aromatherapy bath bombs
- Otherly vegan milk chocolate bar
- “Peace” aromatherapy roll-on essential oil
- Pukka ‘Feel New’ tea bags
- Hanging wooden heart with “Love You” message
- Anti-anxiety wellbeing cards with 10-second calm routines and affirmations
- Personal gift message
Best for: Taking a bath is your favourite way to reduce anxiety, or if you prefer natural and vegan wellness products. The self-heating eye mask and aromatherapy focus make this ideal for sensory-based anxiety relief. You can buy the Anti-Stress Care Package from MJ Artisan Gift Co.
Both boxes come beautifully gift-wrapped and are letterbox-friendly, making them perfect anxiety gift boxes for friends, family, or yourself during tough times.
FAQS About Anxiety Relief Boxes
Add items that comfort your senses and ground you in the present moment: bath salts, herbal tea, fidget toys, colouring books, comforting photos, and anything with calming scents like lavender or chamomile. Choose items that work specifically for your anxiety triggers.
Start with a box (shoebox-sized works well). Fill it with 5 to 10 items across different categories: sensory (scents, textures), tactile (fidget toys), calming activities (books, colouring), wellness products (tea, CBD), and comfort items (photos, letters).
An anxiety relief box is about physical items you use during anxious moments (tea, fidget toys, bath salts). A worry box, however, is typically about writing down worries on paper and “putting them away” symbolically. Both can be helpful – though I wouldn’t combine them into one box.
Magnetic balls, infinity cubes, fidget spinners, and textured worry stones all work well. Choose something that occupies your hands without requiring too much mental focus. I personally prefer to hold onto some natural objects with interesting textures – stones, acorns, conkers, etc.
Herbal teas containing chamomile, lavender, valerian root, or passionflower are most effective as anti-anxiety teas. My favourites are Pukka Night Time Tea, Twinings Superblends Moment of Calm, and Tiesta Tea Lavender Chamomile. Avoid caffeinated teas if anxiety disrupts your sleep.
An empty shoebox is ideal for at home. You can also create smaller travel-sized versions using makeup bags or pencil cases for anxiety on-the-go. The size matters less than choosing items that genuinely help you.
Yes! Several companies sell curated anxiety relief boxes and calming care packages. These typically include bath products, tea, fidget items, and wellness products. I recommend you personalise them with your own knickknacks too.
Keep it wherever you experience anxiety most often. For evening anxiety, the bedroom works well. For general anxiety throughout the day, consider a living room cabinet. Some people keep multiple boxes in different locations.
