Gen Z Turns to 'Anxiety Bags' to Manage Mental Health on the Go

These DIY kits packed with calming tools are a game-changer for young people struggling with anxiety and panic attacks.

Apr. 9, 2026 at 11:50am

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A collection of anxiety-relieving objects like a fidget spinner, essential oil bottle, and sour candy are defined by glowing, vibrant neon lines against a dark background, conceptually representing the sensory tools used in 'anxiety bags' to manage panic and stress.Portable anxiety-management kits empower young people to find calm in the chaos.Provo Today

Young people, especially those in Gen Z, are increasingly turning to 'anxiety bags' - portable kits filled with items like medication, fidget toys, essential oils, and other tools to help manage anxiety and panic attacks. Experts say these customized kits can be an effective way to find quick relief when traditional coping methods aren't working, by engaging the senses and redirecting focus away from anxious thoughts.

Why it matters

Anxiety disorders are on the rise among Gen Z, with 61% of 18-26 year olds reporting a diagnosed condition and 43% experiencing panic attacks monthly. As traditional treatments don't always work in the moment, anxiety bags provide a portable, personalized solution to help young people regain control when they're feeling overwhelmed.

The details

The anxiety bags, also called panic pouches or calm-down kits, typically contain a variety of items tailored to the individual's needs, such as medication, cold packs, fidget toys, essential oils, sour candies, and guided breathing exercises. These sensory tools can interrupt the body's anxious response and redirect focus to the present moment. Experts recommend experimenting to find the right combination of items that work best for each person's specific triggers and symptoms.

  • In 2024, Stefany Staples, 24, began experiencing severe anxiety symptoms including heart palpitations that landed her in the hospital.
  • During the COVID-19 pandemic in 2020, Carrie Berk, 23, started experiencing anxiety and OCD symptoms that led her to create her own anxiety bag.

The players

Hannah Fowles

A 22-year-old from Provo, Utah who uses an anxiety bag to help manage her panic attacks.

Stefany Staples

A 24-year-old from Atlanta, Georgia who began experiencing severe anxiety symptoms in 2024 and turned to an anxiety bag for relief.

Carrie Berk

A 23-year-old New Yorker who started using an anxiety bag during the COVID-19 pandemic when she began experiencing anxiety and OCD symptoms.

Dr. Kyra Bobinet

A physician and behavioral neuroscientist who says anxiety bags are a 'genius' way to provide quick relief during moments of high stress and sensory overload.

Dr. Jenny Martin

A clinical psychologist and founder of Gemstone Wellness in Chicago who has helped patients put together anxiety bags.

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What they’re saying

“Within 10 minutes, I was able to calm down and go to sleep. It normally doesn't happen that quickly. I never would have thought to have these things until I made the bag. It's been a game-changer — I use it all the time.”

— Hannah Fowles

“It helps me ground myself. It definitely takes me out of the anxious cycle that's going on in my head.”

— Stefany Staples

“An anxiety bag is like your very own superhero toolbox. It's all about using your five senses to bring you back to the present, versus just living inside your head.”

— Carrie Berk

“Knowing what is causing the anxious feelings helps identify what may help calm your 'worry center'.”

— Dr. MaryEllen Eller, Board-certified psychiatrist and Southeast regional medical director at Radial

“The anxiety bag is a great idea to help patients with anxiety and panic attacks.”

— Dr. Vinay Saranga, Psychiatrist and founder of the North Carolina Institute of Advanced NeuroHealth

What’s next

As young people continue to rely on anxiety bags, experts recommend gradually reducing the number of items carried to avoid becoming overly dependent on the kit. The goal is to eventually learn to manage anxiety without the full bag, using just a few key tools that can easily fit in a pocket or purse.

The takeaway

Anxiety bags provide a portable, personalized solution for young people struggling with the rising rates of anxiety and panic attacks. By curating a toolkit of sensory-based coping mechanisms, they can find quick relief when traditional methods fall short, empowering them to manage their mental health on the go.