Worry Kit Activities

Quick ways to feel a Little Bit Better

Leaves on a Stream

Watch your thoughts float away

Thoughts, both good and bad, are constantly passing through our minds. This can become a problem if we strongly identify with them and get them stuck in our minds. In ACT (Acceptance and Commitment Therapy), getting tangled in thoughts is called Fusion.

Leaves on a Stream allows us to identify these thoughts and to calmly let them go. (Defusion)

Practicing this non-judgemental awareness can make you more present and give you equanimity throughout the day.

Leaves on a Stream

Worry Breathe

Breathe your worries away

Breathing is an effective approach to Mindfulness, which involves paying attention to the present moment.

Mindfulness is an important component to many forms of psychotherapy, including ACT (Acceptance and Commitment Therapy) and MBCT (Mindfulness-Based Cognitive Therapy). These are effective for anxiety.

By focusing on the simple task of breathing, the mind can free itself from worrying thoughts and negative routines. It can also lead to improved concentration and awareness.

Worry Breathe

Anxious Scratch

Scratch away your nervous energy

Anxious Scratch redirects nervous energy toward a visual and tactile task. This is a form of Mindfulness, which involves paying attention non-judgmentally to the present moment.

When you feel bombarded by thoughts, feelings and external stimuli, it is important to simplify your focus.

Anxious Scratch also uses the psychological concept of Displacement, where you redirect negative energy to your screen instead of using it in a more destructive way.

Anxious Scratch

Negative Burn

Rid yourself of a negative thought

Identifying, accepting and letting go of negative thoughts is important for a healthy mindset. Negative thoughts are a story we tell ourselves - but they need not prevent us from moving forward in a positive way.

In ACT (Acceptance and Commitment Therapy), it is important to identify negative thoughts and to accept that they will continue to arise in our minds. It is also important to Defuse or separate these thoughts from our self-image.

Negativity Burn uses an interactive visualization to help identity and let go of negative thoughts. This helps us carry on in a positive direction.

Negative Burn

Thought Defuser

Find space from your thoughts

Negative Thoughts are only one story we can tell ourselves about the world. We often make negative self-judgements such as “I am a bad person.” These thoughts pass through our minds, but they need not define us.

Thought Defuser is based on a technique by Russ Harris in the seminal book The Happiness Trap. It places some space between ourselves and our negative thoughts.

This is a form of Defusion or separating our identities from our thoughts. This process is very important in ACT (Acceptance and Commitment Therapy), which has been shown effective for anxiety.

Thought Defuser

Bubble Pop

Pop bubbles to distract your focus

When the mind is overwhelmed, it can be important to go back to simple tasks to re-focus.

Mindfulness involves paying attention non-judgmentally to the present moment. Bubble Pop is an intervention to focus the mind on a simple visual and tactile task.

Mindfulness is an important component to many forms of psychotherapy, including ACT (Acceptance and Commitment Therapy) and MBCT (Mindfulness-Based Cognitive Therapy), which are effective for anxiety. Bubble Pop is a soothing and mindful activity which can draw us back to the present moment.

Bubble Pop

Affirm You

Balance a negative thought with an affirmation

Affirmations are strong, positive statements that we try to adopt in our lives. Affirmations are an important part to CBT (Cognitive Behavioral Therapy) as well as DBT (Dialectical Behavioral Therapy).

Self-Compassion is the idea of treating yourself with the same love and compassion you would show a good friend. It has been shown to improve well-being.

In Affirm You, similar to CBT, negative thoughts are replaced by positive Affirmations. Showing yourself Self-Compassion can get you moving in the right direction.

Affirm You

Worry Float

Let go of worries stuck in your head

Your identity is not determined by the worries passing through your mind. In ACT (Acceptance and Commitment Therapy), the process of separating yourself from worries and thoughts is called Defusion.

The mind enjoys fixating endlessly on problems stuck in our heads - this is called Rumination. This is not a productive or enjoyable solution. Worry Float encourages you to identify and let go of this cycle of worry.

Worry Float can help to clear your mind. This can let you focus on other important things in your life.

Worry Float

Simple Breath

Simply breathe your worries away

Breathing is an effective approach to Mindfulness, which involves paying attention to the present moment. Mindfulness is an important component to many forms of psychotherapy, including ACT (Acceptance and Commitment Therapy) and MBCT (Mindfulness-Based Cognitive Therapy), which are effective for anxiety.

By focusing on the simple task of breathing, the mind can get unstuck and free itself from worrying thoughts and negative routines. It can also lead to improved concentration and awareness.

Simple Breath

Mock Thought

Laugh at your self-critical thoughts

Mock Thought helps you find space from your self-critical thoughts. Mock Thought aims to help you realize that your thoughts are just strings of words that repeat in your mind. Separating our sense of self from our thoughts is an ACT concept called Defusion.

Mock Thought is based off the Singing & Silly Voices exercise that is popular in ACT. The human mind is a story-telling machine that continually wants our attention. Mock Thought uses silliness to help you find space to defuse from these stories and help remember that our stories are just words.

Mock Thought

If you're having suicidal thoughts

In the U.S. – Call the Suicide Prevention Lifeline at 1-800-273-8255 (TALK) or the National Hopeline Network at 1-800-SUICIDE (1-800-784-2433). If you prefer to text, Crisis Text Line - text 'HOME' to 741-741.


If outside the U.S. here's a list of Suicide Crisis Lines in each country.