DYI Stress Relief Kit: A Simple, On-the-Go Solution for Reducing Your Stress Levels Fast

Today I wanted to share something extra special with you—it’s a little something I call a Stress Relief Kit (because “freak-out survival kit” didn’t sound quite as soothing lol).

The idea was shared with me by my sister in law when I was struggling to manage symptoms of severe anxiety and panic attacks. It really made a big difference for me in those moments when everything felt like it was a little bit too much to handle, and so I wanted to take the time to share it with you in hopes that it might give you some relief too.

Before I share how to make your own Stress Relief Kit, I just want to say that if you’re struggling with chronic stress, anxiety, or panic attacks, please know that you’re not alone. I know how hard it feels to have to carry the weight of the world on your shoulders, but I promise it’s possible to stress less and to break free from chronic stress and anxiety.

I believe in you with all my heart, and I hope that making your own kit helps you to not just breathe a little easier, but also, to believe that stressing less is possible for you too.

What You’ll Need for Your DIY Stress Relief Kit

Here’s what you need to make your own DYI stress-soothing starter pack:

• A pencil case, a makeup bag, or a reusable snack bag

• 1 item that you can smell

• 1 item that you can touch

• 1 item that you can see

• 1 item that you can hear

• 1 item that you can taste

• About 15 minutes of time (and maybe a cup of tea for bonus calm)

Now, this might sound like a lot, but don’t worry—you’ll often find that some items overlap. That’s the beauty of it—multitasking sensory goodness!

Sensory Stress-Relief Ideas

Here are some ideas of items that you can add to your kit:

Smell:

• An essential oil roller with your fav scent

• Strawberries

• Chocolate

• Coffee Beans

• A small piece of paper with a sprits of perfume on it that someone you love wears

Why it works: Smell connects directly to the limbic system, the part of the brain tied to emotions and memory. That’s why one whiff of vanilla or cocoa can instantly shift your mood.

Touch:

• A fuzzy faux-fur keychain

• A heating pad or mini hand warmer

• A smooth stone or crystal

• An eggcorn or a pine cone - slowly move over their surfaces and feel the unique textures

• Something really squishy - like a stress relief ball

Why it works: Touch activates mechanoreceptors in your skin that send calming signals to the brain, lowering cortisol and increasing oxytocin (aka the cuddle hormone).

Sight:

• A photo of someone or something you love (please send me all the fur baby pics!)

• A small nature postcard or pressed flower from an event that brought you joy

• A little affirmation card

• An action figure from a show or movie that you watched growing up (I would add a LEGO Princess Leia to remind me of how badass I am)

Why it works: Looking at soothing images (especially of nature or loved ones) reduces activity in the amygdala, your brain’s fear center, and increases feelings of safety and calm.

Sound:

• A conch shell (because who doesn’t love an ocean-on-demand?)

• A playlist of calming music on your phone

• A voice note of a loved one saying “I love you so much or I believe in you”

• Crackling fireplace sounds (apps work wonders here)

• A small whistle or tini instrument

Why it works: Calming sounds activate the auditory cortex and can slow down brainwaves, moving you from high-alert beta waves into more relaxed alpha waves.

Taste:

• A square of dark chocolate (slowly melting = instant meditation)

• A packet of herbal tea or matcha

• Cirtus Fruit (can be dried)

• A little baggie of trail mix or nuts

• A single-serve hot cocoa sachet - sugar-free if possible so that you don't spike your blood sugar levels

Why it works: Tasting something grounding stimulates the gustatory system, which pulls your awareness into the present moment. Dark chocolate also contains magnesium and compounds that boost serotonin.

How to Build Your Stress Relief Kit

1. Write down your own top favourite calming things from each category

2. Pick a maximum of 5 items

3. Put them into your kit and pack it into your purse, backpack, briefcase or anything else that you use regularly to carry your goodies in

   
   

As a side note, I change up some of my items as I feel or as they kind of run out (like if I packed strawberries in my kit, then I'll need to replace them with something new after I've eaten them). If you want to choose items that are longer lasting so that you don't have to switch them out on a regular basis, that works too!

In my kit, I have a picture of my cat Luna, an essential oil roller, a stone from one of my fav uncles, a calming playlist on my phone, and a single serving of holy basil tea (which is great for reducing stress levels). But being a foodie, I often add in yummy snacks for myself to have as an extra bonus.

Why It Works

Here’s the nerdy (but super cool) part.

When you connect to your senses, you’re doing more than just distracting yourself—you’re actually helping your nervous system shift out of fight-or-flight mode. Stress activates the sympathetic nervous system, which floods your body with cortisol and adrenaline.

But when you ground yourself with sensory input— by smelling something soothing, feeling a comforting texture, or listening to calming sounds—you activate the parasympathetic nervous system (aka your “rest and digest” mode). This signals safety to your brain and body, helping heart rate, blood pressure, and breathing return to a calmer rhythm.

The more often you use your Stress Relief Kit to interrupt stress spirals, the more you’re training your brain to shift gears faster. Think of it like building a muscle: the more reps you do, the stronger your ability to calm down becomes.

So even though your Stress Relief Kit isn’t a magic cure, it is a powerful tool. With regular use, you’re literally reshaping your nervous system’s response to stress—making it easier to come back to balance and presence over time.

You've Got This!

I know that stress and anxiety can make you feel powerless, but by choosing to make small steps towards stressing less each day, you're already starting to reclaim your power! I know that you can heal, rewire, and transform your nervous system and that by taking this step you're doing so much more for your nervous system than you know!

If you feel like sharing what you've put into your kit, please feel free to reach out and let me know! Connection is one of my favourite things in the entire world, and I’d love to hear how your kit helps you on your journey.

I believe in you with all my heart and I'm so excited to see just how far you'll go!

If you're looking for additional support when it comes to stress relief, you can start stressing even less by learning how to use vagus nerve techniques - which I teach you all about in my mini course, Cortisol Reset. In less than 10 minutes a day you can start to make a major impact on your stress levels - it's actually bananas how fast the results are.

If that sounds good to you, learn more about it by clicking here: Cortisol Reset.

Looking forward to connecting with you again soon and if you ever have any questions, please don't hesitate to reach out <3

Big hugs,

Lau