Anxiety Toolbox Cards

(Pluralistic Approach)

Create Your Own Anxiety Toolbox Cards at Home

You can create your own anxiety toolbox cards at home to support yourself when you need it. Take some small pieces of paper or cards and write one helpful idea on each one. This could be a breathing exercise, a grounding technique, or a kind reminder like “I am safe right now” or “This feeling will pass.” You can organise your cards into groups (for example: body, thoughts, emotions) or keep them all together — whatever feels easiest for you.

Try to make the cards personal by adding colours, drawings, or symbols that feel calming or meaningful. There is no right or wrong way to do this — the most important thing is that the cards feel helpful to you.

Thought Cards

Catch the Thought:

What am I telling myself right now?

Is This True?:

What is the evidence for this thought?

Alternative Thought:

What is a more balanced thought?

Body Cards

Breathe: Inhale (4), Exhale (6), repeat slowly.

Grounding: 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

Release Tension: Notice and soften tight areas in your body.

Mindfulness Cards

Notice & Name: 'This is anxiety, and it will pass.'

Thoughts Are Clouds: Watch thoughts pass without holding on.

Meaning-Making Cards

Anxiety Voice: If anxiety could speak, what would it say?

Protection: What is anxiety trying to protect me from?

Inner Dialogue: Write a conversation with your anxiety.

Behaviour Cards

Small Step: What is one small step I can take today?

Brave Action: What feels slightly challenging but safe?

Experiment: What do I think will happen vs. what actually happens?

Self-Compassion Cards

Kind Voice: Speak to yourself like a friend.

It’s Okay: It’s okay to feel this way.

Support: What do I need right now?

Regulation Cards

Safe Place: Imagine a calm, safe place.

Now & Safe: I am here, I am safe right now.

Lemon Technique Card

Imagine a lemon and squeeze it.

Notice your body's reaction.

Choose how you respond to the sensation.

Keep them somewhere you can easily reach, and when you feel anxious, choose one card and gently try it out. Notice what works for you and what doesn’t. You can always change, add, or remove cards over time, building a toolbox that fits your needs.