Therapists Say This Simple, Portable Tool Can Help Calm An Anxious Teen

Gen Z are utilising “anxiety bags” to help when they’re feeling especially anxious – or a panic attack starts coming on.

TikTok is awash with videos of 20-something creators talking about what they store in theirs.

For those who’ve not come across them yet, an “anxiety bag” is basically a little pouch with items in that can help during an anxious period.

TikTok creator Ange Mariano shared she keeps a fidget toy, alcohol wipes, sour sweets, a sketch book and chewing gum in hers, while 24-year-old Stefany Skye keeps one in her car.

“I’ve been struggling with panicking [and] anxiety for a little while now, so I thought it’d be pretty smart to make myself one of these,” Skye said in a video, where she listed some of the items in her bag such as: lavender essential oils (to help calm her), magnesium glycinate, sour sweets, and a cold pack.

“I’m hoping that I don’t have to use this anytime soon, but I do like knowing that I am prepared ... [I’m] definitely keeping this on me at all times, because sometimes the anxiety comes out of nowhere,” she added.

What do therapists think of the trend – especially for anxious teens?

Anxiety is one of the most common issues young children and teenagers are bringing to therapy, therapists previously told HuffPost UK, and a 2025 BBC survey of 2,000 kids aged 13-18 found two-thirds (69%) reported feeling anxious at least some of the time. 

It’s safe to say these videos will likely be appearing in the feeds of teens and possibly even tweens – so, are anxiety bags a good idea for young people too?

Psychotherapist Anna Mathur told HuffPost UK the bags “sound like a lovely, useful tool for teens and kids who struggle to articulate themselves when they’re overwhelmed or anxious”.

BACP member and therapist Debbie Keenan agrees they can be “useful” if they contain sensory items that “help bring them back into the present moment”. Such items might include: strong mints, perfumed spray, fidget toys, comfort items or cold packs, she added. 

Why might these items help?

Mathur explained that when we’re anxious, “it can be hard to access more cerebral/cognitive tools like mantras and CBT [cognitive behavioural therapy] type tools”.

“Sensory input like having lavender, smooth stones, fidget toys and sour sweets help engage the senses and calm the body in a more tangible way,” she explained.

She likened them to “little physical circuit-breakers” helping our bodies to calm down and making it easier to access the rational, cognitive thinking part of the brain. 

The author of How To Stop Snapping At The People You Love (As Well As the Ones You Don’t) noted these bags would work best when “aligned with what the user finds familiar and comforting”.

“Familiarity and rituals are grounding because they signal safety, especially when you feel overwhelmed and at-sea, or experiencing something new and unchartered,” the therapist continued.

“Predictability grounds us as humans, so something that smells or feels predictably familiar can be anchoring.”

Putting these bags together can also give children and teens a sense of agency, she added, as they’ve had to think about what feels comforting to them, at a time when that guidance often comes from adults or social media.

They’re not a solitary solution to anxiety

Both therapists conclude that anxiety bags are supportive tools, but “not the whole answer”.

“If someone is regularly reaching for them, then it may be that the anxiety needs to be addressed therapeutically,” said Mathur.

Therapist Debbie Keenan suggested that while it’s a useful tool (she’s also a big fan of the 5,4,3,2,1 grounding technique), it’s also important to understand what is triggering their anxiety in the first place. 

“While anxiety bags can help manage symptoms in the moment, they work best as part of a wider approach that includes identifying anxiety triggers, building emotional awareness and developing healthy coping strategies,” she said. 

“Incorporating calm breathing techniques into every day is especially effective, as when you are in a hyper-arousal or hypo-aroused state of anxiety, it is difficult to access your optimal zone, where you feel grounded and safe.”

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