Free printables
Anxiety Cheat Sheets
Free printable cheat sheets for anxiety, panic, grounding, DBT skills, and breathing exercises. Designed to be read in hard moments, not filled in. Download as PDF or PNG, print, pin, or keep on your phone.
Anxiety Coping Skills Cheat Sheet
Free printable anxiety coping skills cheat sheet: six fast, evidence-backed techniques with steps and the science behind each. Download as PDF or PNG.
Grounding Techniques Cheat Sheet
Free printable grounding techniques cheat sheet: 20 techniques in five categories for anxiety, panic, and dissociation, including 5-4-3-2-1. PDF and PNG download.
DBT Skills Cheat Sheet
Free printable DBT skills cheat sheet covering all four modules: mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness. PDF and PNG.
Panic Attack Cheat Sheet
Free 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.
Breathing Exercises Cheat Sheet
Free printable breathing exercises cheat sheet: box breathing, 4-7-8, the physiological sigh, and coherent breathing with visual timing diagrams. PDF and PNG.
Feelings Wheel Printable
Free 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
Cognitive distortions cheat sheet: the 10 most common thinking traps with plain definitions, real examples, and a one-question reframe. Free printable PDF.
Emotion Regulation Skills Cheat Sheet
Free printable emotion regulation skills PDF: six evidence-informed skills to name feelings precisely, check the facts, act opposite, and ride the wave.
Distress Tolerance Skills Cheat Sheet
Free 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
Mindfulness exercises cheat sheet: six short practices for beginners - a one-minute breath anchor, body scan, mindful walking, and more. Free printable PDF.
Positive Affirmations for Anxiety
Printable positive affirmations for anxiety: 12 cut-out cards with honest, believable lines to read when worry spikes. Free A4 and letter PDF, no signup.
Anxiety Journal Prompts
Anxiety journal prompts you can answer in two minutes: 15 printable questions across morning check-ins, worry dumps, CBT evidence checks, and more.
How to Stop Overthinking
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
Coping skills for kids printable: 8 playful calm-down tricks like balloon breathing, the butterfly hug, and turtle time, written for ages 4-10. Free PDF.
Calm Down Corner Kit
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. Free PDF kit.
Self-Care Checklist
Printable self care checklist with 16 realistic daily, weekly, and monthly items you can actually tick off - maintenance, not spa days. Free PDF download.
Morning Anxiety Cheat Sheet
Morning anxiety cheat sheet: a six-step first-hour routine that works with your cortisol spike instead of against it. Free printable PDF for calmer wake-ups.
Racing Thoughts at Night Cheat Sheet
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. Free printable PDF.
Test Anxiety Cheat Sheet
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
Social anxiety conversation scripts: 12 word-for-word openers, follow-up questions, graceful exits, and awkward-moment saves. Free printable PDF sheet.
Vagus Nerve Exercises Cheat Sheet
Free 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.
Anger Management Cheat Sheet
Free 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.
Stress Relief Techniques Cheat Sheet
Free 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.
Self-Compassion Exercises Cheat Sheet
Free self compassion exercises PDF: 5 short practices like the Friend Test and the Self-Compassion Break, plus the 3 ingredients of kinder self-talk. Print it in one click.
Boundary Setting Scripts Cheat Sheet
Boundary setting scripts you can say word for word: kind, firm lines for work, family, and group chats, plus the broken record technique. Free printable PDF.
Physical Symptoms of Anxiety, Explained
Free 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.
Progressive Muscle Relaxation Script
Free printable progressive muscle relaxation script: a follow-along sequence through 9 muscle groups with exact tense-and-release instructions. PDF and PNG.
Interview Anxiety Cheat Sheet
Free 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.
Public Speaking Anxiety Cheat Sheet
Free printable public speaking anxiety cheat sheet: prep moves, walking-up rituals, on-stage recovery lines, and why audiences see a fraction of your nerves.
Fear of Flying Cheat Sheet
Free 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.
Gratitude Journal Prompts
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 Cheat Sheet
Free 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 Cheat Sheet
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
Distraction techniques for anxiety on one printable page: 15 ideas across mental, physical, absorbing, social, and creative, plus the rule that stops avoidance.
Self-Esteem Boosters Cheat Sheet
Free 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.
Fight, Flight, Freeze: Your Alarm System Explained
Free printable fight flight freeze poster: how each stress response feels in the body, what helps each one, plus fawn. Made for therapists and teachers.
Guided Imagery Scripts Cheat Sheet
Free 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
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. Free PDF.
Positive Affirmations for Kids
Printable positive affirmations for kids: 12 cut-out cards with brave, believable lines in a kid's own voice, plus tips for grown-ups. Free A4 and letter PDF.
Beat the Sunday Scaries
Sunday scaries relief that starts on Friday: a printable cheat sheet with one Friday fix, five Sunday evening moves, and an easier Monday plan. Free PDF.
Grounding Techniques for Kids
Grounding techniques for kids made playful: six printable games like Strong Tree and Rainbow Breathing that calm big feelings fast. Free PDF cheat sheet.
Driving Anxiety Cheat Sheet
Free 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 Cheat Sheet
Health anxiety tips on one printable page: the checking loop, the googling rule, a reassurance budget, the one-doctor deal, and the postpone trick.
Work Stress Cheat Sheet
Free printable work stress cheat sheet: three desk-legal resets, five workplace stress management habits, and one boundary script on a single page.
Burnout Recovery Cheat Sheet
Free burnout recovery plan PDF: the 3 signatures of burnout and a 4-phase recovery ladder, from stopping the bleeding to renegotiating your load.
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These cheat sheets are free for personal use, and therapists, counselors, and teachers are welcome to print and hand them out. Please keep the footer with the source on. If you share online, a link back to this page helps other people find the free version.
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