Get your free Progressive Muscle Relaxation download: Click here to join the Anxiety Sisterhood!


The Sister Scoop

Anxiety Relief Strategy: Spin Kits

As a former professor of communication, I know that how we talk to ourselves about our experiences shapes how we view those experiences. Whenever I hear the term “panic attack,” it usually makes me feel panicky. So we Anxiety Sisters decided to adopt a kinder, gentler term for “panic/anxiety attack:” spinning. We like this term because it doesn’t have all the unpleasant implications of the word “panic” or “attack,” and it reminds us that, like a toy top, (or a grueling cycling class at the gym) our spin will eventually come to an end.

In keeping with the lingo, one great tool for anxiety relief is what we call a Spin Kit. Very simply, a Spin Kit is a portable collection of soothers to keep with you on the go. Even just knowing that we are prepared if we start spinning (see? much better than “panic attack”) helps us to get out and about with less fear.

Spin Kits can be anything that eases anxiety, but, in case you don’t have a bunch of soothers in mind, here are a few tips:

1) Since our senses are often in overdrive when we are spinning, anything which can soothe them might be helpful. And don’t just think about taste and smell. Things that soothe our sense of touch are excellent anxiety remedies.

2) Things that distract us from our physical sensations are also great soothers. These can include music or a soft fabric or a picture of a calming scene or piece of art.

3) I’m a big fan of TLC; if it works for you, choose items that will help you to talk to yourself, loosen all constraints and cool down.

4) If they work for you, don’t forget to include over-the-counter or prescription medications that alleviate uncomfortable symptoms.

5) Do not just toss your soothers in your purse. What makes it a Kit is that it is readily accessible and very convenient. Digging frantically (ahem, Mags) through your bag during a crisis only serves to heighten anxiety. Keep your soothing items all together in their own case, bag, or box so they are right there when you need them.

Here’s what is currently in my Spin Kit:

Bach’s Rescue Remedy (2 spritzes on the tongue and I am immediately calmer)
Lavender-infused eye pillow (the smell of lavender soothes me and the pillow over my eyes relaxes me and blocks out too much visual stimulation)
Worry Stone (rubbing it distracts me and keeps me grounded in the here-and-now)
Vanilla hand lotion (smells like cupcakes! need I say more?)
Noise-cancelling ear buds (blocks out noise so I don’t feel so overwhelmed)
Laminated mantra “This too shall pass” (so I can remember to talk to myself)
Cooling towel washcloth size (so I can cool myself down instantly)
Ativan tablets (already cut in half)

Your Spin Kit should contain the soothers that help you.  It takes a while to figure out what they are, so experiment. If you are willing to share, we love hearing what’s in other Anxiety Sisters’ Spin Kits.


    October 23, 2017

    Where do I get ear buds and Bachs rescue remedy?

    • Abs
      October 24, 2017

      We get everything from, but you can find them in any Target or CVS or drugstore.

      Abs & Mags

    • annierecomio
      August 7, 2021

      I cannot wait to create my own spin kit. I’ve never even Thought of Doing This. Genius!

  • Katie
    February 25, 2018

    I have some meditation playlists on my phone along with headphones. Seems to always help me when I’m getting that “spinny” feeling.

  • Eboni
    December 11, 2018

    Who knew………??? This is an marvelous idea!! I love this idea and can’t wait to get my kit together!!

  • Debra Olson
    April 22, 2021

    Wow this is such a good idea, I’m going to definitely get a spinner bag together and use it. My anxiety has been really bad lately and I would desperately love to have something to help

  • annierecomio
    August 7, 2021

    I cannot wait to Create my own spin kit. One item that i have that i will include is a straw. That controls your breathing and has helped me stopped hyper Ventilating Every time.

  • Jes
    January 13, 2022


  • Annie
    July 27, 2023

    What kind of container do you put these items in? A tote bag? Makeup bag? I’ve been looking for a small bag for my spin kit items. I was using a reusable tote but a strap broke and I’d like it to have a zipper.


Post a Comment