51+ Anxiety Cheat Sheets

Printable HALT check-in PDF: identify hungry, angry, lonely, and tired states. Meet your body's basic needs before reacting to urgent problems.

Humane, ready-to-use scripts to ask for quiet company, practical help, space, and conversational pauses when anxious. Printable PDF.

What to do right after a difficult conversation: reset your body, sort facts from assumptions, and choose a clean next move. Printable PDF.

Printable guide for when you feel shut down, numb, or low on energy. Four gentle doorways to help you reconnect without forcing.

Supporting someone having a panic attack: consent-based steps, grounding scripts, what to avoid, and emergency red flags. Printable PDF guide.

What to do after a panic attack: gentle first-hour steps, rest-of-day recovery, support preferences, and emergency safety boundaries. Printable PDF.

Printable feelings wheel: 6 core emotions and 24 precise feeling words on one A4 page. Find the word that fits, because naming it is half the taming.

Cognitive distortions cheat sheet: the 10 most common thinking traps with plain definitions, real examples, and a one-question reframe. Printable PDF.

Printable emotion regulation skills PDF: six evidence-informed skills to name feelings precisely, check the facts, act opposite, and ride the wave.

Printable distress tolerance skills PDF: TIPP, STOP, ACCEPTS, self-soothe, and radical acceptance on one page. Plain-language DBT crisis survival skills.

Mindfulness exercises cheat sheet: six short practices for beginners - a one-minute breath anchor, body scan, mindful walking, and more. Printable PDF.

Printable positive affirmations for anxiety: 12 cut-out cards with honest, believable lines to read when worry spikes. A4 and US Letter PDF formats.

Anxiety journal prompts you can answer in two minutes: 15 printable questions across morning check-ins, worry dumps, CBT evidence checks, and more.

Stop overthinking with a printable flowchart: one question sorts real problems from rumination, plus the 2-round rule, night rule, and a 7pm worry window.

Coping skills for kids printable: 8 playful calm-down tricks like balloon breathing, the butterfly hug, and turtle time, written for ages 4-10. Printable PDF.

Calm down corner printable for parents and teachers: a kid-facing poster with 4 calm down steps plus a grown-up setup guide on one page. Printable PDF kit.

Printable self care checklist with 16 realistic daily, weekly, and monthly items you can actually tick off - maintenance, not spa days. Printable PDF download.

Morning anxiety cheat sheet: a six-step first-hour routine that works with your cortisol spike instead of against it. Printable PDF for calmer wake-ups.

Racing thoughts at night? A one-page 1am protocol: the bedside brain dump, the 15-minute rule, the cognitive shuffle, and the no-clock rule. Printable PDF.

Printable test anxiety cheat sheet with a before, during, and after exam plan: a 30-second start ritual, a blank-out protocol, and time-panic steps.

Social anxiety conversation scripts: 12 word-for-word openers, follow-up questions, graceful exits, and awkward-moment saves. Printable PDF sheet.

Printable vagus nerve exercises cheat sheet: 8 quick, low-risk ways to activate your body's calm system, from long exhales to cold water. PDF download.

Printable anger management skills PDF: a 5-step cool-down plan, your personal kindling, the anger iceberg, and a repair script for after a blow-up.

Printable stress relief techniques cheat sheet: five 2-minute resets that stop a stress spike and five 20-minute restores that refill you. PDF download.

Printable self-compassion exercises PDF: 5 short practices like the Friend Test and the Self-Compassion Break, plus the 3 ingredients of kinder self-talk. Printable PDF.

Boundary setting scripts you can say word for word: kind, firm lines for work, family, and group chats, plus the broken record technique. Printable PDF.

Printable body map of the physical symptoms of anxiety: what a racing heart, dizzy head, churning stomach, and jelly legs actually are, and what helps each one.

Printable progressive muscle relaxation script: a follow-along sequence through 9 muscle groups with exact tense-and-release instructions. PDF and PNG guide.

Printable interview anxiety cheat sheet: prep that actually calms nerves, in-the-room moves for blank-outs and racing hearts, and the no-replay rule for after.

Printable public speaking anxiety cheat sheet: prep moves, walking-up rituals, on-stage recovery lines, and why audiences see a fraction of your nerves.

Printable fear of flying cheat sheet: nine moves for nervous flyers, from seat choice and the sounds script to riding out the mid-air fear spikes.

Printable gratitude journal prompts: 15 questions in five sets, from ten-second moments to hard-won wins, plus two rules that keep entries fresh.

Coping with grief printable: what grief waves feel like, getting through a wave, grief bursts, planning the firsts, and when to reach for more help.

ADHD overwhelm strategies that work with your wiring: a printable one-pager with the unfreeze move, body doubling, transition ramps, and movement snacks.

Distraction techniques for anxiety on one printable page: 15 ideas across mental, physical, absorbing, social, and creative, plus the rule that stops avoidance.

Printable self esteem activities: 6 evidence-informed boosters like the Evidence Log and Micro-Win Stack, plus a self-esteem vs self-compassion fact box.

Printable fight flight freeze poster: how each stress response feels in the body, what helps each one, plus fawn. Made for psychoeducation and classrooms.

Printable guided imagery script PDF: three read-aloud calming scripts - the safe place, the container, and a breath-synced shoreline. Record and replay.

Phone call anxiety cheat sheet: a 3-bullet prep script, an opening formula that always works, a 5-rung practice ladder, and a voicemail script. Printable PDF.

Printable positive affirmations for kids: 12 cut-out cards with brave, believable lines in a kid's own voice, plus tips for grown-ups. A4 and US Letter PDF formats.

Sunday scaries relief that starts on Friday: a printable cheat sheet with one Friday fix, five Sunday evening moves, and an easier Monday plan. Printable PDF.

Grounding techniques for kids made playful: six printable games like Strong Tree and Rainbow Breathing that calm big feelings fast. Printable PDF cheat sheet.

Printable driving anxiety cheat sheet: eight tips for nervous drivers, from the graded practice ladder to the pull-over permission and the setback rule.

Health anxiety tips on one printable page: the checking loop, the googling rule, a reassurance budget, the one-doctor deal, and the postpone trick.

Printable work stress cheat sheet: three desk-legal resets, five workplace stress management habits, and one boundary script on a single page.

Burnout recovery plan guide: the 3 signatures of burnout and a 4-phase recovery ladder, from stopping the bleeding to renegotiating your load.

Printable anxiety coping skills cheat sheet: six fast, evidence-backed techniques with steps and the science behind each. High-resolution PDF and PNG included with Pro.

Printable grounding techniques cheat sheet: 20 techniques in five categories for anxiety, panic, and dissociation, including 5-4-3-2-1. PDF and PNG guide.

Printable DBT skills cheat sheet covering all four modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. PDF and PNG guide.

Printable panic attack cheat sheet: five steps to get through a panic attack, three facts that calm the fear, and a cut-out wallet card. PDF and PNG guide.

Printable breathing exercises cheat sheet: box breathing, 4-7-8, the physiological sigh, and coherent breathing with visual timing diagrams. PDF and PNG guide.