The Emergency Calm Kit
A Therapist-Created Toolkit for When Anxiety Hits
Anxiety has a way of showing up suddenly.
Your heart starts racing.
Your thoughts begin to spiral.
Your body feels tense and overwhelmed.
And even if you know helpful tools, it can be hard to remember what to do in the moment.
The Emergency Calm Kit was created for exactly those moments.
This practical guide walks you step-by-step through simple, evidence-based strategies that help calm your nervous system and interrupt anxious spirals — so you can feel grounded again.
Created by a licensed therapist specializing in anxiety and nervous system regulation.
If you've ever thought…
• “Why does my anxiety spike so suddenly?”
• “I know the tools… but I forget them when I’m anxious.”
• “My thoughts spiral and I can’t slow them down.”
• “I just want to feel calm again.”
You are not alone.
Anxiety is a natural protective response from your nervous system. But when that system becomes overactive, it can leave you feeling stuck in cycles of worry, overwhelm, and physical tension.
The good news is that your nervous system can learn how to return to a state of calm.
Sometimes you just need the right tools in the moment.
Inside the Emergency Calm Kit
This toolkit gives you practical strategies you can return to anytime anxiety spikes.
Inside you'll learn how to:
Calm your nervous system when anxiety suddenly rises
Interrupt anxious thought spirals
Ground yourself back in the present moment
Ride the wave of intense emotions without becoming overwhelmed
Respond intentionally instead of reacting automatically
These tools are based on evidence-based approaches including:
Nervous System Regulation
Mindfulness
Acceptance and Commitment Therapy (ACT)
The Emergency Calm Toolkit Guide
A step-by-step guide to help you navigate anxious moments with clarity and calm.
The Anxiety Response Plan — what to do when anxiety hits
Breathwork practices that signal safety to your nervous system
Grounding techniques that reconnect you to the present moment
Urge Surfing for riding waves of intense emotion
Progressive Muscle Relaxation to release tension from your body
Meet Your Anxiety Guide
Hi, I'm Katie McLaughlin.
Licensed therapist specializing in holistically treating anxiety disorders
Owner of Cedar Rose Counseling & Wellness
Certified Integrative Mental Health Professional
Clinical Supervisor
Toddler mom with 1 on the way
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